ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to increase your height naturally after 18 years? Add 2-4 inches to your height naturally through exercises and diet

Updated on August 9, 2017

What determines one's natural height?

Every individual’s height is determined by various factors. A person’s physical traits are determined by the genes and height is also predetermined at birth. If either or both of an individual’s parents are tall, there are good chances that the individual may also be tall. However, in rare cases, the individual’s height could also be determined by the grandparents’ height. In such cases, a child could grow tall even if its parents are short. Apart from genetic factor, secretion of human Growth hormone (HGH)/Somatotropin plays a major role. Some individuals end up as dwarfs due to inadequate secretion of HGH in their bodies. On the other hand, increased secretion leads to Gigantism and a disease called Acromegaly. Apart from these two, diet and exercise play a major role. It’s through these two factors that one can maximize his/her height. Even natural secretion of HGH can be boosted through exercises.

Can you grow after 18 years of age?

One will continue to grow as long as the long bones in his/her body are not fused. The epiphyseal plate (growth plate) that lies in the mid section (metaphysis) of the bone will continue to grow in length and contribute to the height of the body as long as the bones are not fused. The metaphysis lies between the rounded portion (epiphysis) and the diaphysis (long shaft) of the bone. HGH will act on the growth plates and lead to their growth. Once the bones are fused, there won’t be any further vertical growth. Fusion of long bones ideally happens around 18-22 years for most men and between 15-18 years for most women. Height growth will be at its peak just after Puberty when secondary sex characters of an individual develop. Therefore, one must try the best to maximize his/her height within this period and height growth after this period if any, would be negligible.

However, it's possible to increase height after 18 years of age and there are good chances of adding a few more inches to your height between 18 and 22. There is scientific evidence to this fact. There are individuals who have increased their height after the age of 22 but this happens only to a few people. Hence if you are willing to work hard, you can definitely increase your height

Exercises and Diet for height increase

Exercises: Exercises lead to height increase in three ways. Doing exercises in high intensity will increase the HGH (Human growth hormone) secretion in your body and lead to growth. For example, swimming, skipping, athletics or playing basketball. Basketball players are generally taller than others. Secondly, exercises will increase your bone density and strength. People involved in physical activities will generally have strong bones and joints. Thirdly exercises improve overall metabolism. Increased metabolism means better absorption of nutrients from diet

Stretching exercises are useful for increasing height. Yoga and Pilates are example of stretching exercises

Below are some very effective exercises that can increase your height naturally

Diet for Height increase

A diet rich in proteins is essential for height growth. Proteins contain amino acids which are the building blocks of life. Proteins can be loaded naturally or through supplements. Complete proteins like Whey protein are available in supplement form. Simultaneously, one should reduce intake of carbohydrates and fats. A leaner muscle mass will enable better secretion and absorption of HGH.

Food should also be taken at the right times. Protein must be loaded immediately after workouts and there should be adequate time between dinner and sleep.

Natural foods that are rich in protein include meat, Fish, egg, Cheese and pulses. It's always better to choose lean meat and low-fat milk as they contain little fat. Soy(Soy bean) tops the vegetarian foods that are rich in protein


A proper posture is essential for growth. People with vertebral abnormalities may appear an inch or two shorter because of improper posture. Sometimes even shorter people may look a bit taller as a result of upright posture. There are also cartilaginous discs within your vertebrae and these are like shock absorber pads for your vertebrae. Proper posture is essential to maintain them


Proper sleep is as essential as the above factors. A minimum of 7 hours sleep is needed for the body to recover from exercise and maintain proper metabolism.


Drink plenty of water. Water replenishes the body and ensures smooth functioning of the kidney. It enables proper digestion and assimilation of food. Water also maintains optimal pH level and helps in flushing toxins out from the body


    0 of 8192 characters used
    Post Comment

    No comments yet.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)