My age is 19 and I want to increase my height almost 4-5 inches. Is it possible to increase height, if possible so how can I increase?

Hello Pankaj,

Epiphysis of bone, meaning until the time our bone can grow towards a certain extent is mostly done by the age of 19-21 years for the male. Genetics plays a very important role regarding height and there are several things which must have affected your height. To start with,

• Not eating right nutrition a diet which is rich in calcium becomes very helpful in terms of diet.
• Not exercising and outdoor playing is also important, Activities likes running, swimming helps a lot in height growth.
• Not getting enough sleep is also one of the reason, as not sleeping well means hampering our healthy brain cells.

That is why what is needed is getting a regular active life in order to treat oneself in a holistic way.

Eat:

Start the day with two-three glasses of warm water, this will help in flushing out the toxins and improve the state of metabolism by increasing it. The next thing is the inclusion of vegetable juice in your breakfast as this will help in giving the right amount of energy for the day. Keep at least two hours gap between your food and your sleep timing at night. You can also choose to have vegetable juice in your breakfast, it is an easier way to absorb all the nutrients.

• Half tablespoon of 'gond' with warm water is what should be taken two hours after your afternoon meal in order to get a good amount of muscular and bone strength.
• Consume dried fruits like almond and walnut as they have a good amount of minerals needed for height growth.

Exercise:

• Taking a brisk walk in the early morning sun rays helps in treating all the problems, as the sun helps in treating the mood and freshens us for the whole day, it stimulates our system and strengthens our immunity. Early morning walk is recommended.
• Suryanamaskar will help in treating the health issues and will help in dealing with all problems, 12 sets a day is recommendable. If you are a beginner start with 6 and increase it.
• Bar hanging is really helpful because it helps in allowing the body to lose and initiate healthy growth. You can practice it every morning for 10-15 minutes.
• Cobra pose, this helps in giving the body a full-length stretch which helps in growth.

Meditation:

To start with having a height smaller than normal can make you anxious and doubt your self-esteem, what we need is a healthy and positive mindset. Remember that it is always your inner beauty and positivity which will reflect and not your height as we know that having good height shows our personality. But having a brain will help you succeed in life. A 15-minute deep relaxation before sleep, take deep breaths and imagine yourself to be healthier and achieve your desire dreams. This will help in the long run.

Sleep:

The sleep is a very important part of treating any mental symptom, a sleep cycle of 90 minutes should be completed in order to get a sound body. This sleep cycle should be repeated 5 times. This makes 7-8 hours of healthy sleep. This will make your body and mind strong and refreshing. Make sure your room is gadget-free an hour before sleep.

Hopefully, these suggestions will help.

Thank you.

Hello,

Normally height is increased upto 18-21 years as the growth plates remain open upto this age and afterwards they get closed. But, there are some exceptions also where the growth plate remains open even after 21 years of age.

Factors on which height depends: 

There are several factors on which the height of a person depends:

• Genetic.
• Diet- whether it is nutrional or not.
• Physical activity. 
• Any disease or disorder.
• Hormone balance.
• Stress.
• Sleeping pattern. 

Diet to be followed:

• Have nutritious and balanced diet. 
• Include salads, nuts, beans, sprouts in your diet.
• Have fresh fruits and fresh green leafy vegetables. 
• Drink coconut water. 
• Have freshly prepared fruit juices like orange juice, pomegranate juice, apple juice. 
• Have bottle gourd juice. 
• Have whole grains like barley, millets, oats. 
• Use coconut oil for cooking. 
• Replace white sugar with brown sugar. 
• Have brown rice instead of white rice.

Foods to avoid:

• Avoid processed foods and packaged foods. 
• Avoid refined oils. 
• Say no to refined grains. 
• Avoid tea and coffee. 
• Avoid dairy foods like milk, butter, cheese, curd, paneer. 
• Avoid animal products. 
• Avoid sugars. 
• Avoid carbonated drinks. 

Exercise and yoga:

• Do stretching exercises .
• Do tada asana, vriksha asana.
• Do padahasta asana, chakra asana ,bhujanga asana (under an expert's guidance)
• Do skipping for 10 mins regularly. 
• Practice hanging in parks.
• Play outdoor sports like volleyball, basketball.
• Walk barefoot on grass in the morning. 

Sleep:

• Correct sleeping pattern is very important to maintain the circadian rhythm and also to maintain hormonal balance. It also relieves stress and keep your mind calm. 
• Sleep for atleast 7-8 hours regularly. 
• Sleep at around 10 pm at night and also wake up early in the morning at around 6 am in the morning. 

Thank you.   

Something’s come genetically. We must be happy with what we are born with. Unless you have a lifestyle issue, you really can’t fix physical aspects of the body at this age when it comes to height. However, physical fitness can help in contributing to growth in kids during their growing age. You can try swimming, play basketball, skipping, do yogasana that’s helps in spine stretch such as vrukshasana. I am not sure if this will make you gain a few inches. Might add few mm. My advice is to focus your attention on other things that might be more important in your life. From a lifestyle perspective,

Have fruits till noon

Drink enough juices and water daily

Salads in the afternoon for lunch

Have whole food plant-based Millets cooked oil-free for dinner

Enjoy your time out admiring the sun and other natural elements, spend time outside doing pranayama and admire the Vayu or air. Connect yourself to the earth by doing some gardening .. things like this will divert your mind to other useful things that can really help you stay healthy. Staying positive in life will attract positivity around you. Someone wise said “when you start taking care of yourself, you start to feel better, you start looking better and you start to attract better. It all starts within you. You are the only one with yourself, don’t hate it, enjoy the present and your company as is.”Many of us are born with something we may not like, but focussing our attention on the lack, will give you experiences that will showcase the lack always because you are asking for the lack unknowingly from the universe. Instead of focussing on what you dislike, focus on other positive aspects around you, in you. You will find a lot more happiness and forget that height is a concern.

Be blessed

Smitha Hemadri (Holistic lifestyle coach)

हेलो,

कारण - लम्बाई कम होने के कई कारण है पोषक तत्व का शरीर में संचार ठीक प्रकार से ना होना। शारीरिक क्रिया में कमी। खुराक में पर्याप्त पोषण की कमी। प्राकृतिक चिकित्सा पद्धति को अपना कर आप लंबाई बढ़ा सकते हैं।

समधान - एक पेड़ को स्वस्थ रहने के लिए अंतराल (gap)सूर्य की रोशनी, हवा का संचार, पानी की सही मात्रा और उपजाऊ मिट्टी चाहिए। इसी तरीक़े शरीर का लम्बाई, ठीक होना, स्वस्थ होना, वज़न ठीक होना इन्हीं बातों निर्भर करता है।

जीवन शैली - आकाश तत्व- एक खाने से दूसरे खाने के बीच में विराम दें। रोज़ाना 15 घंटे का उपवास करें जैसे रात का भोजन 7 बजे तक कर लिया और सुबह का नाश्ता 9 बजे लें। 

लंबा गहरा स्वाँस अंदर भरें और रुकें फिर पूरे तरीक़े से स्वाँस को ख़ाली करें रुकें फिर स्वाँस अंदर भरें ये एक चक्र हुआ। ऐसे 10 चक्र एक टाइम पर करना है। ये दिन में चार बार करें। कुछ अभ्यास लम्बाई बढ़ाने में उपयोगी साबित होंगी जैसे साइकलिंग, तैराकी, लटकना, रस्सी कूद, झुलना कुछ योगा अभ्यास। 

सूर्य उदय के एक घंटे बाद या सूर्य अस्त के एक घंटे पहले का धूप शरीर को ज़रूर लगाएँ। सर और आँख को किसी सूती कपड़े से ढक कर। जब भी लेंटे अपना दायाँ भाग ऊपर करके लेटें ताकि आपकी सूर्य नाड़ी सक्रिय रहे। खाना खाने से एक घंटे पहले नाभि के ऊपर गीला सूती कपड़ा लपेट कर रखें या खाना के 2 घंटे बाद भी ऐसा कर सकते हैं। मेरुदंड स्नान के लिए अगर टब ना हो तो एक मोटा तौलिया गीला कर लें बिना निचोरे उसको बिछा लें और अपने मेरुदंड को उस स्थान पर रखें। मेरुदंड (स्पाइन) सीधा करके बैठें। हमेशा इस बात ध्यान रखें और हफ़्ते में 3 दिन मेरुदंड का स्नान करें।  आहार शुद्धि जैसे सुबह उठकर ख़ाली पेट सफ़ेद पेठे (ashguard)को 20 ग्राम पीस कर 100 ml पानी में मिला कर पीएँ। फल अंजीर,मुनक्के का नाश्ता लें। दोपहर इसी जूस को लें उसके एक घंटे बाद सलाद लें।बिना नमक और निम्बू के (स्प्राउट) अंकुरित अनाज और मेवे सलाद में मिलायें।अंकुरित मूँगफली टमाटर, शिमला मिर्च, खीरा और बारीक कटा धनिया मिला कर लें।शाम 5 बजे नारियल पानी लें। रात के खाने में इस अनुपात से खाना खाएँ 2 कटोरी सब्ज़ी के साथ 1कटोरी चावल या 1रोटी लें। रात 8 बजे के बाद कुछ ना खाएँ, 12 घंटे का (gap) अंतराल रखें। 8बजे रात से 8 बजे सुबह तक कुछ नहीं खाना है।

एक नियम हमेशा याद रखें ठोस (solid) खाने को चबा कर तरल (liquid) बना कर खाएँ। तरल (liquid) को मुँह में घूँट घूँट पीएँ। खाना ज़मीन पर बैठ कर खाएँ। खाते वक़्त ना तो बात करें और ना ही TV और mobile को देखें। ठोस (solid) भोजन के तुरंत बाद या बीच बीच में जूस या पानी ना लें। भोजन हो जाने के एक घंटे बाद तरल पदार्थ (liquid) ले सकते हैं।ऐसा करने से हाज़मा कभी ख़राब नहीं होगा।

जानवरों से उपलब्ध होने वाले भोजन वर्जित हैं। तेल, मसाला, और गेहूँ से परहेज़ करेंगे तो अच्छा होगा। चीनी के जगह गुड़ लें।

हफ़्ते में एक दिन उपवास करें। शाम तक केवल पानी लें, प्यास लगे तो ही पीएँ। शाम 5 बजे नारियल पानी और रात 8 बजे सलाद लें।

धन्यवाद।

रूबी, 

प्राकृतिक जीवनशैली प्रशिक्षिका व मार्गदर्शिका (Nature Cure Guide & Educator)