If you want to have an ideal height, you should do a natural and healthy way to increase your height. As much as possible avoid the use of drugs or instant height-enhancing supplements that are widely circulated in the market, because these are not necessarily safe and suitable for use.
When entering puberty, a teenager will experience a period of accelerated growth.growth spurt), including height growth. Therefore, it is better to do a healthy way to increase height at this time.
In male adolescents, this growth spurt begins at the age of 10-15 years. While in adolescent women, this period starts from the age of 8-13 years. The period of accelerated growth can last about 2-5 years, until a teenager reaches physical maturity, including his height.
However, not everyone can achieve the desired height. This is because basically, a person's height is influenced by various factors, including genetic or hereditary factors.
How to Increase Height whichExperience and Healthy
There are several ways that may help increase height during a growth spurt, including:
1. Exercise regularly
Exercise and regular physical activity are great for strengthening muscle and bone tissue, maintaining a healthy weight, and increasing growth hormone production.
There are many types of sports that are recommended to increase height naturally, including cycling, swimming, soccer, badminton, and basketball. However, remember, to prevent the transmission of COVID-19, this exercise should be done at home and not in a crowd.
2. Improve posture
Improved posture can also help increase height naturally. The habit of standing, sitting, and sleeping with improper posture, such as often bending over, can make the body look shorter. Conversely, with good posture and upright, the body will look taller and proportional.
One way that can be done to improve posture and make the body appear taller is with some yoga poses, such as mountain pose, cobra pose, and child's pose.
3. Get enough rest
Lack of sleep can trigger various health problems. In children and adolescents, lack of sleep can interfere with growth and development. This is because the process of growth and development of the body requires a high intake of energy, and one way to fill that energy is with adequate rest.
Here is the ideal amount of sleep based on age:
- Infants 0–3 months: 14–17 hours
- Infants 3–11 months: 12–17 hours
- Toddlers 1–2 years: 11–14 hours
- Toddlers 3–5 years: 10–13 hours
- Children 6–13 years: 9–11 hours
- Youth 14–17 years: 8–10 hours
- Adults 18–64 years: 7–9 hours
4. Consumption of balanced nutritious food
During the growth period, it is very important to meet the nutrients needed by the body, so that height growth can be maximized. In children, adequate nutritional intake also plays an important role in preventing stunting.
To support height growth and maintain bone density, children and adolescents need to eat foods rich in various nutrients, such as protein, calcium, and vitamin D.
Intake of these nutrients can be obtained from fruits and vegetables, nuts, seeds, fish, seafood, eggs, tofu and tempeh, as well as milk and its products, including yogurt and cheese.
In some cases, such as growth hormone disorders or malnutrition, the use of additional supplements may be recommended to increase height. However, the consumption of this supplement should be adjusted according to the doctor's advice.
In addition, to overcome problems with growth hormone, doctors can also provide hormone therapy.
Keep in mind, some of the ways to increase height above will generally be more effective for children and adolescents. Meanwhile, to increase height in adults, this method may not be effective. In order to increase height in adults, a proven effective method is surgery.
If you feel insecure about your height and want to improve it, or you are worried that your child's growth will be impaired, you should consult a doctor so that an examination can be carried out and the right solution is given.