10 Effective Tips To Increase Height In 1 Month

More and more teenagers are desperate to grow taller and gain those extra inches before it is too late. If you are among them, you can achieve this with some tips to increase your height in a month. But is it possible to grow that sooner? Well, you can give it a try, at least. In this article, we have listed the 10 best tips that will help you grow taller in just 30 days! So, let us get started!

What Factors Can Affect An Individual’s Height?

Multiple factors can influence a person’s height. These include:

1. Genetics: Genes have a significant impact on an individual’s height (1).
2. Nutrition: Consuming a balanced diet during one’s childhood and adolescence is crucial for proper growth. Insufficient nutrient intake can slow down growth (2).
3. Hormones: Specific growth hormones, such as human growth hormone (HGH) and thyroid hormones, contribute to one’s height, especially during puberty (3).
4. Sleep: Sufficient and restful sleep is essential for optimal growth, as most growth hormones are released during deep sleep (4).
5. Exercise: Regular physical activity coupled with a balanced diet supports growth (5)
6. Gender: Typically, males tend to be taller than females (6).
7. Age: Growth plates in the bones close during adolescence and limit the possibility of any further increase in height (7).

Growth plates significantly contribute to an individual’s height. Continue on to the next section to learn more about it.

Understanding Growth Plates And Their Role

Growth plates are small areas of cartilage located at the ends of long bones where bone growth occurs during childhood and adolescent phases. These plates contain specialized cells that are responsible for producing new cartilage. This cartilage gradually gets replaced by bone, allowing the lengthening of bones and consequently, height growth. However, once puberty hits, the activity of these specialized cells slows down. Eventually, all these cells are replaced by bone tissue, and the growth plates close. This typically happens in late adolescence. Once the plates close, bone growth stops, making further natural height increase impossible after this stage (7).

Not much can be done about one’s height after a certain age. However, adolescents may still expect to see some growth with a few strategies. Learn more below.

How To Increase Height In 1 Month

Knowing how to grow taller involves following healthy practices like eating a balanced diet, exercising frequently, getting enough sleep, and avoiding things that can inhibit growth. Here are some fail-proof height-increasing tips for teenagers that may help them look taller in one month:

1. Take HGH Supplements

There are many HGH products available in the market and these are not detrimental to health (8). Essentially made up of multivitamins and glucosamine, HGH supplements boost growth hormone levels in the body, thus contributing to vertical growth (9). When consumed in the right dosage, HGH also increases vitality and energy and improves your focus. Make sure to consult your doctor before going for any of these height-boosting supplements.

2. Have A Balanced Diet

The importance of a balanced diet is emphasized time and again. No amount of exercise alone can help you grow taller. Consume a healthy meal rich in nutrients and vitamins in order to nourish the body with nutrition to grow taller. A diet rich in calcium, protein, and fat, avoiding salt and fat, may promote growth (10). Include greens and sprouts as these are vegetables that help you grow taller!

3. Go Holidaying

Stress is said to inhibit your body’s ability to grow as it triggers hormones that do not go hand in hand with growth (11), (12)! So pack up your bags, and set out on that holiday that you have been planning forever. Ditch your laptop and mobile if you can!

Quick Tip

You can also alleviate stress by exercising regularly, meditating, swimming, dancing, or seeking therapy.

4. Sleep Well

A good night’s sleep not just invigorates your spirits but also is an important contributor to growth. It is when you sleep deeply that the brain releases HGH. Doctors suggest that you go to sleep after a walk post dinner, and sleep for a decent 8 hours.

5. Do Massages And Yoga

Spend half an hour gently massaging your body with warm olive oil before you sleep (13). Practicing yoga or an abdominal massage may also stimulate the growth hormone (14). Not only does this help relieve the pain in your feet but it also improves blood circulation and stimulates the release of growth hormones.

6. Perform Stretches

There is no better way to get taller than by exercising (13). Kick start your morning with a mild exercise session for height enhancement.. Depending on your flexibility and intent to work out, you can choose from mild to more intensive stretching exercises. Spend at least twenty minutes performing stretching exercises such as the cat stretch which is easy to master. You will be surprised that your stamina and immunity will also increase.

A 24-year-old blogger reveals he managed to increase his height: “I’ve personally managed to add 1 and a half inches to my height in two months, bringing me to 5 foot 11 (i).” He continues, “I think it’s fair to say that posture has the most immediate potential to make you grow taller.” He had a mild case of anterior pelvic tilt due to which his core, glutes, and hamstrings were weaker than the rest of his muscles. This affected his body alignment. He adds, “My posture has improved considerably, and no doubt this has played a part in increasing my height….Strength training these weaker muscle groups was the solution to my dreadful posture.”

Did You Know?

You can look taller by improving your posture. Try doing different back exercises to keep your spine in shape and reduce the hunch that is making you look short. Do exercises like chest openers, the cat-cow pose, thoracic spine rotation, horizontal front-to-back arm stretches, wall slides, and glute bridges.

7. Hang From An Exercise Rod

Hanging on bars is one of the best exercises to increase height. Hang from bars that are at least 6 to 8 feet above the ground may help add on those inches naturally. While it may feel strange the first few times, you are sure to get more comfortable as you practice. Pick up gloves so that your hands do not slip on the bars! Do not bend your back, while you hang from the bars. Try to remain in a hanging posture for a minute, slack off and repeat for at least ten minutes to benefit from this exercise. Though the effectiveness of this exercise for height advancement is yet to be determined by research, there is no harm in trying.

Note: It is important to note that there is no proven method on how to get taller fast, but adopting healthy habits may help support natural growth and development.

8. Go Cycling

If you thought cycling was tiring, now you have reason to cycle. An aerobic exercise that helps tone your gluteal muscles, cycling also helps the body burn calories, improves metabolism and acts as a stretching exercise. As per anecdotal evidence, it might promote vertical growth and boost height development too. Ride your cycle with foot flat on the pedals, your back straight and upright, and seat risen to a position that makes both your legs fully extended. Join a cycling club if you do not like cycling alone and cycle for at least 45-60 minutes a day!

9. Lead A Disciplined Life

Thriving on junk food, eating heavy before sleep, irregular meals, shying away from exercise can all be detrimental to your health and may hinder growth (13). Plan to live a disciplined life and follow a managed routine tailored to meet all the necessities of your body!

Quick Tip

How you dress can affect how tall you look! Pick vertical stripes and smaller designs over horizontal stripes and large patterns. And opt for hairstyles that add height, like a high ponytail, a top knot, or a bouffant.

10. Wear Insoles In Your Shoes

If you want an immediate answer to ‘how to increase your height?’, simply use height-increasing insoles. Though these do not help you grow taller, they make you appear taller and are very affordable!

Infographic: The Best Effective Exercises To Increase Height

While genes play a large role in height, incorporating a few effective lifestyle changes can make a big difference. The right diet, a good sleeping schedule, and a beneficial exercise routine can go a long way in helping you in your growth.

Here’s a handy infographic to help you figure out which outdoor exercises and activities you should do to see a visible change in your stature within six months.

Illustration: StyleCraze Design Team

Frequently Asked Questions

Does the caffeine in coffee affect your height?

Lauren Johnson, a registered dietitian and personal trainer, says, “Intake of caffeine greater than 300 mg a day for women can interrupt calcium absorption. Over time, this can lead to poor bone health and negatively affect a woman’s posture and height.”

How to increase height naturally?

Height increase can be achieved naturally by following a balanced diet with enough protein, exercising frequently, getting enough sleep, avoiding unhealthy habits like smoking and drinking alcohol, and keeping a good posture to ensure proper spinal alignment.

Does jumping make you taller?

According to Johnson, “Jumping will not make you grow taller but, it can help improve muscles important for posture (i.e. gluteus maximus). Improved posture will make you appear tall.”

Can I still grow taller at 18?

Yes, males can continue growing taller at 18 years of age. However, height progress in females is not possible at 18 years of age.

What is the maximum age for a girl to grow taller?

Girls attain adult height by 15 years of age.

Can Height-Boosting Exercises Make You Taller?

No, height-boosting exercises won’t physically increase your height once your growth plates have closed. However, they can improve posture, making you stand taller and appear more confident. So while they do not actually make you grow tall, they can still help you look taller.

Illustration: Effective Tips To Increase Height In 1 Month

Image: Stable Diffusion/StyleCraze Design Team

Are you wondering if height-increasing foods really work? Watch this informative video and explore the potential effects of incorporating these foods into your diet for a month.

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Reviewer Expert Author Editor Fact Checker

Dr. Zeel GandhiBAMS

 

Dr. Zeel Gandhi is an Ayurvedic doctor with 7 years of experience and an expert at providing holistic solutions for health problems encompassing Internal medicine, Panchakarma, Yoga, Ayurvedic Nutrition, and formulations.

Read full bio of Dr. Zeel Gandhi

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  Marie Lorraine JohnsonMS, RDN, CPT Marie Lorraine Johnson, MS, RDN, CPT, is a registered dietitian and personal trainer with six years of experience. She received her masters from Cox College where she received specialized training in identifying and treating macronutrient and micronutrient deficiencies. As a personal trainer, she focuses on improving muscle imbalances, and cardiovascular health through HIIT workouts, spin classes and stability and balance training.
  
  Marie Lorraine Johnson, MS, RDN, CPT, is a registered dietitian and personal trainer with six years of experience. She received her masters from Cox College where she received specialized training in identifying and treating macronutrient and micronutrient deficiencies. As a personal trainer, she focuses on improving muscle imbalances, and cardiovascular health through HIIT workouts, spin classes and stability and balance training.

Kushneet KukrejaHealth & Wellness Writer

 

Kushneet holds a postgraduate degree in biotechnology from Kingston University, London, and is an ISSA Certified Specialist in Fitness & Nutrition with 2 years of experience. Her scientific background, coupled with her passion for writing, propelled her towards content writing.

Read full bio of Kushneet Kukreja

Arshiya SyedaCo-Editor-in-Chief

Arshiya Syeda is the Co-Editor-in-Chief of StyleCraze with 8 years of experience. Prior to that, she was a content writer who combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care.

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Moksha GandhiHealth & Wellness Writer

Moksha is a health and wellness writer and a certified diet and nutrition coach. Her passion for science and writing has helped her excel in crafting evidence-based articles. Her previous experience in writing science-based research papers ensures that her articles are grounded in research and provide practical tips that are reader-focused.

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