How To Increase Height Naturally: Best Foods And Exercises That Work!

Nimisha Gupta

Nimisha Gupta
Nov 2023

2 min read
How To Increase Height Naturally

Table of content

Height is an important factor influencing our first impression, confidence, attraction, and career opportunities. But did you know genetics account for around 80% of our height, and the 20% depends on factors like nutrition and lifestyle? So, if you want to learn how to increase height naturally, this blog is for you!

Many people believe their height is predetermined and they have no control over it. However, during the growing years, there are several natural ways to increase height. 

This blog will share proven ways to help you boost your height and confidence. So, let’s begin!

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What Are The Factors That Impact Your Height?

Generally, most people experience a significant growth spurt during puberty, typically between the ages of 10 and 16. Girls usually reach their full height by age 14-15, while boys continue to grow until they are around 16-17. For some individuals, especially males, growth may continue into their early twenties.

Before exploring how to increase height naturally, let’s take a look at the factors that affect the height of an individual:

1. DNA: According to NLM, your genes are responsible for about 80% of your height. You inherit your height from your parents, and some genetic variations can affect how tall you grow.

2. Nutrition: Your diet is crucial to your growth and development. You must consume enough protein, calcium, vitamins, and minerals to support bone health and growth. Some foods that can help you increase your height include dairy products, eggs, meat, fish, beans, nuts, seeds, as well as green vegetables.

3. Hormones: Your hormones regulate your growth and metabolism. The most important hormone for height is the human growth hormone (HGH), produced by the pituitary gland. Other hormones that affect your height include thyroid hormones, sex hormones, and insulin-like growth factor 1 (IGF-1).

4. Sleep: Sleep quality and quantity can affect height, as most growth occurs during deep sleep. When you sleep, your body releases HGH and repairs your tissues. 

5. Exercise: Physical activity can stimulate growth and improve posture. Exercise can also increase your HGH levels and strengthen your bones and muscles. Some of the best exercises for height include stretching, swimming, cycling, jumping, and hanging.

Additionally, once growth plates in the bones close during the late teens to early twenties, further height increase becomes unlikely. So, if you are in the growing years, you still have the chance to increase your height.

5 Essential Nutrients For Your Growth and Development

When it comes to naturally increasing height, a nutritious diet is important in promoting growth and development. A healthy diet plan to increase height provides us with all the essential nutrients our bodies need for optimal functioning, including bone health and growth. These are:

Top foods to increase height naturally

1. Calcium: It is one of the key nutrients for promoting bone growth. It helps build strong bones and maintain their density. Foods high in calcium include dairy products like yogurt, milk, cheese, and leafy green vegetables such as spinach and kale.

2. Protein: For height increase, protein aids in muscle development and repair. Moreover, good protein sources include eggs, lean meats, fish, beans, lentils, nuts, and seeds. Including these foods in your diet can help provide the necessary building blocks for growth.

3. Vitamin D: It is essential for proper calcium absorption by the body. Did you know that sunlight is a natural source of vitamin D? Yes, spending some time outdoors each day can ensure adequate levels of this vital nutrient. Certainly, foods like fatty fish, egg yolks, and fortified dairy products can provide vitamin D.

4. Zinc: For cell growth and division, zinc plays a role in producing growth hormones. Zinc is in seafood, meat, nuts, and seeds.

5. Hydration: Drinking enough water is primary for all bodily functions, including growth. Staying hydrated throughout the day can help keep bones and tissues healthy.

Other essential nutrients for growth and development include magnesium, potassium (found in bananas), and phosphorus. These minerals are necessary for bone health, whereas, the sources are whole grains, nuts, seeds, legumes, and lean meats.

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Best Exercises To Boost Your Height For Better Posture And Growth

The following exercises, essential for improving posture and lengthening the spine, play a crucial role in answering the common question: “How to increase height naturally.”

1. Yoga For Height Growth: Yoga is renowned for its holistic approach to health, in addition certain poses can aid in lengthening and aligning the spine. Key poses include:

  • Tadasana (Mountain Pose): Stretches the entire body, promoting good posture.
  • Surya Namaskar (Sun Salutation): Enhances flexibility and as well as engages multiple muscle groups.

2. Hanging Exercises: This activity effectively decompresses the spine and promotes good posture. Incorporate these:

  • Hanging Bar: Hanging from a bar engages the upper body and stretches the spine.
  • Chin-Ups/Pull-Ups: Strengthens the upper body and enhances flexibility.

3. Pilates for Height: Pilates focuses on core strength and flexibility. Here are Pilates exercises beneficial for height growth:

  • Swan Dive: Strengthens the back muscles, promoting a taller appearance.
  • Leg Circles: Engages the core and improves flexibility.

4. Jumping Exercises: They contribute to overall fitness and stimulate growth hormone production. Include these activities:

  • Skipping Rope: Simple yet effective for engaging leg muscles and promoting height growth.
  • Jumping Jacks: It is a full-body workout that enhances cardiovascular health and flexibility.

5. Other Physical Activities: Seeking advice on “how to increase height as a teenager” is common among adolescents eager to maximize their growth potential. Therefore they can indulge in some physical activities that target height growth. Consider these activities:

  • Swimming: Promotes fitness and engages multiple muscle groups without putting excessive stress on the joints.
  • Cycling: A low-impact exercise that strengthens leg muscles and contributes to a healthy posture.
  • Sports (Basketball, Volleyball): Engaging in sports involving jumping can stimulate growth hormone production.

Apart from a healthy diet and physical exercises, adequate sleep, stress management, posture awareness, and limiting unhealthy habits support height growth. While following a balanced lifestyle, maintaining a healthy height-weight ratio is also essential.

Wrapping It Up!

Exploring how to increase height naturally, we understood that height depends on many factors, some we can control, others we can not. Genetics is one significant height-influencing factor that we cannot control.

But, for those wondering how to grow taller, your best chance is to consume a nutritious diet and exercise regularly, especially during your growing years. The expertise and guidance of Fitelo dieticians can be invaluable in crafting a dietary plan tailored to support development and overall well-being.

Also, let go of any insecurities about your height! Focus instead on living a healthy lifestyle that supports optimal growth while celebrating all aspects of yourself—because true beauty comes from within!

Keep nourishing your body with nutritious foods! Stay active through exercises that improve posture! Prioritize restful sleep! And above all else—embrace yourself just as you are!

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Davinder, a 34-year-old mother from the UK, approached Fitelo to address her concern about weight gain. With a focus on healthy, home-based meals tailored to her preferences by our experts, Davinder achieved an impressive weight loss of 11 kilograms in 80 days! Read her transformation story below:

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Frequently Asked Questions

How To Increase Height Naturally Through A Healthy Diet?

We can increase height naturally with a balanced diet rich in nutrients like calcium, vitamin D, and proteins. Include dairy, green leafy vegetables, and lean proteins, promoting bone health and growth.

Can Certain Foods Naturally Boost Height?

Yes, to increase height naturally, a nutrient-rich diet is crucial. Foods rich in calcium, vitamin D, protein, and other essential nutrients support bone health and growth.

What Is The Role Of Genetics In Our Height Growth?

Genetics or DNA plays a significant role in determining height. While we can not alter our genetic code, a healthy lifestyle, including proper nutrition and exercise, can help optimize our height potential.

What Exercises Contribute To Height Increase?

Specific exercises like hanging, stretching, yoga, and sports can improve posture and flexibility and help increase height during growing years.

How To Increase Growth Hormone For Height?

However, to promote growth hormone for height, engage in physical exercises, prioritize quality sleep, and maintain a nutrient-rich diet. These lifestyle choices support the body’s natural mechanisms for growth hormone release.

How To Increase Height Naturally?

Naturally increase height through exercises like yoga and hanging, Pilates, jumping activities, and engaging in sports. Maintain a balanced lifestyle with proper sleep, posture, and a healthy diet.

Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!


This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long, happy life.

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