The pursuit of the perfect height and a well-proportioned appearance has long been a dream for many, with the potential to boost confidence and make one stand out in any crowd. For those of shorter stature, the question of how to gain an extra 10 centimeters in height becomes a pressing concern. Is it really possible for everyone to achieve such a remarkable growth spurt? In this article, we will explore the possibilities and realities of increasing your height by 10 centimeters.
Is it feasible to add 10cm to my height?
Unlike weight, which can fluctuate throughout one’s life, height experiences its most significant growth spurt until around the age of 20, after which it essentially “plateaus” as the growth cartilage at the ends of our bones solidifies. Height development takes place at varying rates during different life stages, with the fetal period, the initial three years of life, and puberty being referred to as the “golden phases” of height development.
In the first year of life, children can experience an astonishing 25cm of growth, potentially allowing them to gain 10cm in less than half a year during this stage. Puberty ushers in a period of 1-2 years during which height can increase by 8-12cm per year, meaning that adding 10cm may take just about a year. However, in the post-puberty stage, the growth rate slows considerably to approximately 3-5cm per year, necessitating 2-3 years to gain an additional 10cm. Once an individual crosses the age of 20 and their bones have fully ossified, the natural potential for increasing height by 10cm becomes nearly impossible.
Height growth is influenced by a multitude of factors, including genetics, nutrition, exercise, sleep, and living conditions. Genetics play a role but account for only about 23% of the equation, with nutrition being the most dominant factor contributing to height, at approximately 32%. By focusing on proper nutrition and investing in overall health, it is possible to attain the desired height even if both parents have average stature.
Therefore, the likelihood of gaining 10cm in height varies widely depending on your age and daily habits regarding nutrition and health. If you find yourself in the golden phase of height growth and are armed with the knowledge to supplement your growth with a balanced diet and a healthy lifestyle, there is certainly a chance to achieve that 10cm increase. Conversely, if you have already completed puberty, are a couple of years past it, or have reached the age of 20, the goal of adding 10cm to your height becomes relatively challenging. At this stage, the option of leg-lengthening surgery may be considered, but it comes with potential risks, pain, and substantial surgical costs
Ways to increase height by 10 cm
If you are in a period of good height growth, to increase 10cm quickly, you can perform a combination of the following solutions:
Nutritious diet
- Daily diet is an important key in the journey to conquer the goal of increasing 10cm in height. Through natural foods or dietary supplements in the form of tablets, the body receives energy to serve activities throughout the day and accumulates for physical growth. Supplementing with a variety of nutrients helps to take care of good health and promote height growth to its full potential.
- To improve height quickly, the daily diet menu must have enough 4 groups of nutrients: Protein – starch – fat – vitamins and minerals. In particular, it is necessary to pay more attention to important micro-minerals for bones such as: Calcium, collagen type II, vitamin D, zinc, magnesium, phosphorus …
- Foods rich in nutrients that are beneficial for height include: Salmon, mackerel, sardines, eggs, chicken, shrimp, crab, squid, spinach, strawberries, sweet potatoes, kiwi, oranges, tangerine… The number of meals in a day must be 4-5 meals including 3 main meals and 1-2 snacks to supplement rich nutrition, support better height development.
- In case you do not have time and conditions to prepare nutritious meals, you should use additional products to quickly conquer the goal of increasing 10cm before the end of old age. Support to increase height quickly , conveniently, simply, saving time, safe for health are practical benefits when you choose a product that helps increase prestige.
Actively participate in sports activities
- Daily exercise is a great choice for health as well as the journey to increase 10cm in height. When exercising to support metabolism, eliminate toxins more effectively, facilitate blood circulation, and create a suitable force on the skeletal system to stimulate the process of new bone formation, promote bone health. growing height.
- People who have a habit of exercising regularly have higher bone density and are less prone to bone injuries when they accidentally fall. Sports activities that are beneficial for height include: Volleyball, basketball, swimming, swinging barbell, jumping rope, jogging, cycling…
- Research also shows that the amount of growth hormone secreted after exercise is also more than normal. This is considered another independent effect of exercise on height growth besides increasing bone density and stimulating bone formation. Exercising for about 1 hour a day not only takes care of good health but also improves height quickly, increases flexibility as well as coordination ability for the body.
Go to bed early and get enough sleep
- Although growth hormone is produced continuously throughout the day, in the time frame from 11 pm to 1 am, if the body is in a deep sleep state, the amount of hormone secreted is much higher. This growth hormone is responsible for controlling the process of building muscle mass, repairing cells and tissues and many other growth functions. Therefore, the more growth hormone received, the better the height will grow.
- On the other hand, sleep is closely related to physical health, resistance as well as mental health. Lack of sleep, sleeping late often makes the body tired, less mentally alert, a weaker immune system increases the risk of diseases. This is a great disadvantage in the process of natural height growth, reducing the chance of having outstanding stature when grown up.
- Bones also mainly lengthen when we sleep, rest comfortably, no longer have to bear the whole weight of the body. Poor sleep, improper sleeping position can reduce the chance of bone growth. In addition to going to bed early and getting enough sleep, do not forget to adjust the appropriate sleeping position by lying on your back, lying on your side but your limbs are comfortably stretched, using a pillow with a moderate height, if Sleeping without pillows is better for height.
Yoga practice
- By practicing yoga regularly, you can increase your height by 10cm if you are still in the age of good growth. Yoga is a form of exercise that is being chosen by many people today with many uses: Beautifying the skin, being beautiful, strengthening the immune system, good for bones and joints, anti-aging, supporting physiological improvement …
- Some movements in yoga such as: Cobra exercise, bridge pose, three-legged dog pose, bowed dog pose, baby pose, cat pose… stretch the spine, stimulate the vertebrae growing, thereby increasing the length of the spine, improving height, and helping the spine to be more flexible, limiting bone and joint diseases as they get older.
- Contacting yoga training centers is necessary to practice yoga to increase height successfully and limit unnecessary injuries. Here, the coaches will guide you to practice properly according to the lesson plan focusing on improving height. Spending about 60 minutes practicing yoga every day, you will be surprised with the growth of height and health after only a short time.
Drink more milk
- Regularly drinking milk will help you quickly realize your wish to be 10cm taller. Milk is the most commonly used drink today, especially for children. This is a rich source of nutrients for the body, providing an abundant source of energy for physical activities and supporting height development.
- The nutrients that are beneficial for height in milk must be mentioned such as: Calcium, vitamin D, protein, vitamin A, vitamin B12, vitamin B2, phosphorus, potassium and magnesium … help increase bone density, strong bone system, develop healthy bones, and promote healthy growth. Grow fast, improve height effectively. Combining drinking milk with a scientific diet is the ideal condition to conquer outstanding height.
- Every day you should drink about 350-500ml of milk, use more dairy products such as yogurt, cheese. If you are allergic or do not like to drink cow’s milk, you can change to goat milk, nut milk. Prioritizing unsweetened, low-sugar milk is healthier than sweetened milk.
Practice stretching exercises
- Practicing stretching exercises is also a method of increasing 10cm that is being applied by many people. These exercises focus on impacting the skeletal system in the legs, lengthening the leg bones to help the practitioner have long, slim legs and a more attractive physique.
- Some leg stretching exercises: Squat kicking the front leg, jumping in place, pushing the wall, squatting, standing with the back leg, plank kicking the leg, running in place, alternating leg curls… These movements have similar techniques. For simplicity, you can practice at home in your free time, so it is suitable for busy young people who cannot go out to play sports or practice yoga.
- Take advantage of any free time to practice leg stretching exercises at home that will support height increase and improve physique, helping you to be more confident with your slim legs.
Stay away from stimulants
- Staying away from stimulants such as: cigarettes, alcohol, beer, coffee, energy drinks… will help you grow 10cm taller in a shorter time. These are all products that adversely affect health and height growth if used inappropriately.
- Research shows that children and adolescents who smoke actively or passively have significantly more limited height than non-smokers. Another study on the impact of carbonated soft drinks on health, the absorption of nutrients including calcium, and body weight showed that carbonated soft drinks can adversely affect health, increase the risk of obesity, reduced ability to absorb nutrients including calcium. These are all factors that hinder natural height growth.
- Coffee contains a large amount of caffeine to help users stay awake. However, consuming too much caffeine can cause insomnia. The importance of sleep for height has been mentioned quite a lot. Therefore, factors that cause sleep problems such as coffee should be minimized to help height grow better.
Therefore, if you want to increase your height by 10cm, you should stay away from products containing stimulants, prioritize choosing healthy foods and drinks to increase height quickly and protect your best health.
Increasing 10cm in height is not too difficult if you are in the age of pre-puberty and puberty. However, if you are over 18 years old, puberty has ended 1-2 years earlier, more effort is needed to realize this goal. If you have passed the age of 20, your height has increased slowly in the previous 1-2 years, then this seems like an “impossible task”. Therefore, when you are still in the age of good growth, you need to make the most of this time, apply the quick ways to increase 10cm height that the article has shared to promote height growth. , more confidence and success with outstanding appearance.
