How to Increase Height After 21

How to Increase Height After  21 

It is really difficult to increase height after the age of 21, primarily due to the fact that the bones stop growing at this age. Surgeries and growth hormones which promise height growth in adults are potentially dangerous and detrimental for the body. However, with a few tricks and tips, it is possible to add a few inches or at least appear taller.

1.Proper Diet and Nutrition

Proper diet and nutrition play a vital role in improving your height. Your body should be able to absorb vitamins, minerals and nutrients in order to incorporate them into your system for the proper growth and height gain. A balanced diet rich in calcium, phosphorus, iodine and magnesium is extremely important for proper growth. Intake of trans-fats and saturated fats should be restricted as they are difficult to digest and interfere with the absorption of nutrients. In order to get protein, carbohydrates, amino acids and calcium required for healthy growth and development

2.Proper Sleep

Adequate sleep is absolutely essential due to the fact that the growth hormone does its job of thickening and lengthening your bones during deep sleep. Correct sleeping posture is also crucial for proper growth. Deep sleep on a daily basis in conjunction with proper diet and exercise should be achieved and the following tips should be followed to facilitate deep sleep.
Use a comfortable and firm mattress.
Always wear clean, soft and comfortable clothes while sleeping.
Ensure that the room is dark and quiet while you are asleep.
A warm bath before going to sleep greatly enhances the quality of your sleep.
Relax and practice deep breathing before going to sleep.
Though it is difficult to increase height after the age of 21, by following the above-mentioned steps and with the correct approach, one can reap beneficial results.

3.Stretching and Exercise

Exercise is extremely crucial to gain good height as growth is stimulated when the body is being exercised and stretched. Apart from exercise, sports activities like cycling and swimming can also help in increasing height. The exercises given below might be helpful in gaining some height after the age of 21 years.
 stretching and exercise
Stand erect and keep your back straight and feet touching each other without any gap in between. Now slowly lift your hands up till your shoulders and hold it for a few minutes. Move your arms backwards. Inhale while moving your arms upwards and exhale while moving your arms downwards. This exercise gives an appearance of being tall by making your posture erect.
While lying down on your back, stretch your left foot towards the right foot and vice versa. Then bring back your feet to their normal position.
Bar hanging i.e. holding the bar that is 6 to 7 feet above the ground and swinging your body while hanging from the bar can be beneficial. The back should be kept straight while swinging on the bar.

4.Manage Stress 

Stress is a well-known growth inhibitor, and managing stress is the key to help your body improve. Everybody has their own way of de-stressing. Some do it by pampering themselves with relaxing activities such as getting a massage, participating in fun activities, spending time with family or friends, and so on. You can also try other techniques like practicing yoga, enjoying dance, meditating, or indulging in your favorite pastime.

5.Keep Good Posture

Gaining height after the growth plates have been closed is more difficult, but still possible. Practicing good posture can help maximize the height you have so you look taller and leaner. In some cases, performing spine stretching exercises can also help you gain an additional inch or two of height if practiced regularly.