Methods to Increase Height: Key Influences of Nutrition, Sleep, and Lifestyle Habits

Height changes during growth period

Generally speaking, children grow an average of about two inches per year from age 1 to puberty; after entering puberty, they can grow about four inches per year. Most people stop growing between the ages of 18 and 20 , but there are exceptions; some people stop earlier, and some stop later .

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If you are still growing, or if you are a parent and want to help your child grow taller, the following suggestions may be helpful .

Three growth hormones

1. Growth hormone : secreted by the pituitary gland and exerts its effects through the liver .

2. Insulin-like growth factor ( IGF-1 ) : Produced by the liver and controlled by growth hormone .

3. Thyroid hormone deficiency can lead to growth retardation .

Factors affecting growth hormone

· Zinc deficiency : This is the most common cause of insufficient growth hormone. Zinc participates in a large number of chemical reactions, and insufficient intake will affect growth .

· A diet high in phytates , commonly found in grains, can hinder zinc absorption .

· Sugar, refined carbohydrates, alcohol, caffeine, and stress all deplete zinc .

· Lack of zinc-rich foods : such as red meat and seafood, vegetarians are especially prone to zinc deficiency .

· Malnutrition or starvation : Long-term lack of protein, vitamins, fatty acids, etc., will inhibit growth .

· Insufficient sleep : Growth hormone is mainly secreted during sleep. If teenagers have poor sleep quality, it will affect their height .

· Obesity : Excess fat can inhibit growth hormone .

· Smoking or secondhand smoke can also affect hormone secretion .

· Vitamin D deficiency : Modern children spend long hours sitting in front of computers and lack sunlight, making them prone to vitamin D deficiency .

The roles of the liver and thyroid gland

· IGF-1 is related to liver health : a high-sugar diet or excessive fructose intake can lead to fatty liver, which affects IGF-1 secretion .

· Thyroid hormones are related to iodine : Iodine deficiency can hinder growth. Seafood and seaweed are the main sources of iodine, while inland foods have lower iodine content .

Height Increase Recommendation List

1. Supplementing with trace minerals (including zinc) : Avoid supplementing with zinc alone; choose products containing multiple trace elements .

2. Nutritional supplements that support the pituitary gland , such as Pitu Tropin PMG (produced by Standard Process ), are recommended to be taken before bedtime for three months .

3. Sufficient sleep : Improves sleep quality and helps hormone secretion .

4. Avoid excessive grain intake : reduce phytic acid interference with zinc absorption .

5. Supplementing with Vitamin D : The best way is through sun exposure. If you cannot go out, you can consider taking supplements .

Dietary advice: Thinking in reverse leads to better health

It is recommended to adopt a healthy ketogenic diet and avoid the high-carbohydrate diet pattern recommended by the government :

· Avoid grains and starchy foods , such as potatoes and brown rice .

· Consuming saturated fats : Instead, avoid vegetable oils .

· Avoid canned fruits and fruit juices : they are too high in sugar and not good for your health .

· Consuming red meat is the best source of zinc .

The effects of intermittent fasting

Moderate intermittent fasting can help stimulate growth hormone secretion. It is recommended to avoid snacks, eat two to three meals a day, and ensure that each meal is nutrient-dense .

Height isn't solely determined by genes; nutrition, sleep, and lifestyle habits can all influence growth potential. Hopefully, the above suggestions can help you or your family members lay a good foundation for healthy growth. If you have anything you'd like to share or want to learn more about, feel free to contact me anytime !