Have you always been the smallest in your class? While everyone should like their height, you might be wondering when you can reach the size of your fellow students. Each person grows at a different rate depending on various factors, such as genes and personal care. Fortunately, you can grow faster by eating well and participating in physical activities.
Part 1 of 3: eat well
Step 1. Eat healthy
Food not only gives us the energy we need throughout the day, it also helps us grow taller. You can grow taller faster by getting the vitamins and minerals your body needs through healthy eating and regular meals and snacks.
Eat breakfast, lunch, dinner, and two healthy snacks a day. This way, you are sure that your body has the energy it needs to help you get through the day and stimulate your body to grow
Step 2. Choose foods from the five food groups
You need different minerals and vitamins to grow taller. You can get everything you need by eating a variety of foods from all five food groups daily, including fruits, vegetables, lean protein, carbohydrates, and dairy products. Make sure to vary your food choices with each meal so that you are getting enough nutrients to grow taller.
- Eat fruits and vegetables like strawberries, apples, blueberries, spinach, potatoes and broccoli. Lean proteins like eggs, fish, and chicken are great for good growth. Whole wheat bread and pasta, and some grains are high carbohydrate foods. Dairy products include milk, cheese, yogurt, and even ice cream.
- Eat two healthy snacks between meals. For example, you can have low fat cheese sticks, yogurt, orange or apple slices. Eating healthy snacks will help you stay fuller between meals and avoid junk food.
Step 3. Develop a menu
Create a menu for each day of the week. It can help you get enough vitamins and minerals to grow taller. Talk to your parents about it so you can eat a healthy diet both at home and at school.
- Create a detailed menu for each meal of the day. Here's an example: Monday: a whole wheat flour toast with peanut butter, a bowl of strawberries with Greek yogurt, and a glass of orange juice for breakfast. Apple slices as a mid-morning snack. A turkey sandwich, raw vegetables with a cold thick sauce and a glass of milk for lunch. Cheese sticks and crackers as an afternoon snack. A chicken breast, served with steamed vegetables and a salad for dinner. A cup of blueberries and raspberries for dessert.
- Make your own breakfast on days when the food in the school canteen is not as healthy as you would like. For example, you could prepare a salad or a wholemeal bread sandwich instead of eating the pizza and fries that will be served at school. Remember that you can indulge yourself once a week so that you don't give in to the temptation to eat your favorite foods.
- Involve your parents in developing your menu. Design the menu together, help them out in the kitchen, or help them with the groceries.
Step 4. Drink enough during the day
Drinking enough fluids helps the body grow faster, just like food, and water is the best choice. Milk, juices, and sports drinks can also help you grow taller.
- Drink the recommended amount each day. Boys aged 9 to 13 should drink ten glasses of water a day. Girls of the same age should take eight. Boys between the ages of 14 and 18 should drink 14 glasses a day. Girls of the same age should drink 11 glasses. If you play sports or if it is very hot outside, you may drink more than this amount.
- Nutritious foods like fruits and vegetables can equal 2 or 3 glasses of water.
Step 5. Avoid unhealthy food choices
Nutrition plays an important role in growth. For this reason, don't eat too much unhealthy food. For example, candy, fries, and sodas have no nutritional value and can stunt your growth.
Eat healthy foods whenever you have the chance. For example, opting for a salad instead of fries will help you grow taller faster. Likewise, grilled chicken is better than a cheese burger. If you want to go out to dinner, go to a restaurant that serves healthy food choices, not a fast food restaurant
Step 6. Replace unhealthy foods
If you eat a lot of unhealthy foods and want to grow taller, try replacing them with healthier foods. You can do it gradually so as not to upset the balance of your body. It will also help you discover which foods you like and which you don't like.
Change your eating habits in a simple and gradual way. For example, you could eat brown rice instead of white rice or fruit cake instead of a cake with frosting. As a drink, you could take flavored sparkling water instead of carbonated drinks
Step 7. Try to involve your parents
Make them understand that you want to eat healthier to grow taller. Ask them to help you follow an appropriate diet by allowing you to choose healthier foods and to cook. Involving the whole family in this process can help make everyone healthier and, at the same time, promote your development.
Ask your parents if you can go shopping with them. This way you can decide together what to buy and what to eat. Make sure you buy a variety of foods from each of the food groups
Step 8. Take children's vitamins
If you're worried about vitamin deficiency, you may want to take children's vitamins as a dietary supplement, in addition to eating a healthy diet. Before taking any vitamins or other medications, always talk to your parents and the family doctor.
- Try to get the necessary vitamin and mineral intake from food and drink. You can do this easily by eating a variety of healthy foods daily and drinking enough.
- Avoid megavitamins, supplements, hormones, or anything that is not healthy for children. These products can harm your health and hinder your growth.
Part 2 of 3: get active
Step 1. Exercise a lot
Just like nutrition, sports, or even just doing physical movement is important for growing taller. Playing a sport or going for a walk can help you strengthen your bone and muscle structure and, as a result, help you grow taller. Try to do any kind of physical activity every day.
- Get at least an hour of moderate-intensity physical activity a day, such as jogging, swimming, biking, or walking. Hiding, trampolining, and jumping rope are also great physical activities.
- Join a team or a sports club at your school. For example, if you don't like competitive sports, try joining a volleyball or soccer club for fun.
Step 2. Stretch every day
Bones and spine tend to compress when you walk or when you sit all day, this shortens your height every night. Doing stretching exercises in the morning, afternoon, and evening can help you grow.
- Stand up against a wall. Raise your hands as high as you can. You can also lean against a wall in a seated position and raise your arms while leaning forward to touch your toes. Stay in this position for 5-10 seconds and repeat the exercise 10 times.
- Sit on the floor and spread your legs. Lean forward at the waist and stretch your arms out until you can touch the feet. Stay in this position for 5-10 seconds and repeat the exercise 3-4 times.
- Hang on to a bar or a set of rings, then try to hit the ground.
- Don't forget to sleep well at night to get back to your normal size.
Step 3. Do yoga
You could stretch the muscles of the body by doing some simple yoga exercises. Even if you've never practiced yoga before, learning a few positions can allow you to stretch the muscles in your body and grow taller. Doing a full yoga session also counts as a daily activity. Sign up for a class or, if you prefer to do your sessions at home, buy a DVD or download podcasts.
Practice other forms of yoga like restorative yoga or yin yoga to stretch yourself as well as possible. If you can't complete a full session, adopt the downward dog pose and breathe deeply 10 times. Once in this position, your body should form a triangle: place your hands and feet on the ground and lift your bottom
Step 4. Be less lazy
You probably like to have fun playing video games or spending time on your tablet. However, these activities inhibit movement and growth. Set a daily time for you to have fun with your computer or other electronic devices. Invite your friends to do activities that get your whole body moving, rather than staying at home.
- Try playing video games to exercise in the living room.
- Taking a break or playing crazy games will help you relax, and this is essential for growth.
Part 3 of 3: Consider Other Factors
Step 1. Stand up straight
Posture can influence not only your stature, but also the rate of growth. Keeping your back straight while standing and sitting not only improves your posture, but also stimulates your growth. You will also look taller than if you had an arched back.
Avoid sitting with your shoulders bent forward, otherwise this posture may damage your spine. Put your shoulders back and tuck your stomach in to improve your posture
Step 2. Get a good rest
Just as physical movement is essential for growth, so is rest. Sleep helps the body to recover from a tiring day and to grow taller. It also allows it to regain its natural size.
Try to get 10 to 12 hours of sleep every night. Take a 30-minute nap during the day when you're tired. You can also do something relaxing, as long as it doesn't require too much movement or force you to think too much
Step 3. Avoid alcohol, drugs and cigarettes
Unhealthy habits can keep you from growing taller, just like a poor diet. The use of alcohol, drugs and cigarettes can hinder the growth of your bones and muscles and therefore cause the development of a hunched posture with an increased risk of osteoporosis in adulthood.
If you drink, smoke, or take drugs, talk to your parents, a trusted adult, or your doctor. They will help you find ways to quit these habits, which will promote your growth over time
Step 4. Find out from family members
Genetics play a determining role in the size of an individual. If both of your parents aren't very tall, chances are you aren't either. However, remember this: a member of your family can be tall and you might not know it. Plus, you might grow taller than you hoped and even become taller than the rest of your family.
- Ask your parents and grandparents if they know the height of your ancestors. You can also ask your siblings or parents when in their life they grew the most to get a better idea of when you might have a growth spurt.
- Remember that you have great qualities other than size. Try to think of how beautiful your hair is or something that you do very talentedly.
Step 5. See a doctor
If you are concerned about your size, make an appointment with the doctor. A healthcare professional can not only make sure that you are growing normally, but also diagnose potential problems that are hampering your growth. He can also give you advice on how to increase your height.
- Tell them honestly about your concerns. He should know about your diet, regular physical activities, and bad habits, such as drinking alcohol.
- Don't forget to ask him all your questions about your growth. He might reassure you by telling you to just be patient. Puberty influences growth and can occur at different times in different people.
- The doctor can also tell you your percentile value relative to other children your age, and then use that information to let you know of any problems.
- Stay positive and accept your size. Everyone grows in different ways: today your best friend may be taller than you and next month you may be a few inches taller than him.
- Try to sleep longer at night and exercise.
- If your parents are tall, there is a high probability that later you will be tall! If your parents are small, but your grandparents are tall, there is always a chance that you will be tall. If you think you are really too short for your age, talk to your doctor.