How to Increase Height After 18: Expert Nutritionist & Orthopaedic Tips

Height growth is largely determined by genetics, but that doesn’t mean you can’t improve your posture and maximise your growth potential after turning 18. As we age, the epiphyseal plates in our bones close, which slows down height increase significantly. However, experts like Rutu Dhodapkar, Head of Dietetics at PD Hinduja Hospital, Khar, Mumbai, and Dr Srikanth Madikattu, Consultant Orthopaedic Surgeon, Manipal Hospital, suggest that the right combination of nutrition, exercise, and lifestyle adjustments can still support bone health and maximise growth.

Can You Still Grow Taller After 18?

Once you cross 18, your growth plates start to close, which typically signals the end of vertical bone growth. However, Dr Madikattu explains that while your actual height may not increase significantly after this age, there are still ways to improve your posture and strengthen your bones, which can help you make the most of your existing height.

Essential Nutrients to Support Growth

According to Rutu Dhodapkar, nutrition plays a crucial role in maintaining bone health and optimising growth potential. Here are some key nutrients that can support bone development and tissue repair:

• Good Quality Protein: Protein helps in building and repairing tissues, including muscles and bones, and stimulates growth hormone production. Sources: Pulses, dairy, eggs, chicken, fish, nuts.
• Calcium and Vitamin D: These work hand-in-hand to support bone development and strength. Vitamin D enhances calcium absorption, while calcium strengthens bones. Sources: Fortified milk, eggs, fatty fish, sunlight, leafy greens, mushrooms, and nuts.
• Zinc: This mineral plays a key role in cell growth and repair. Sources: Pumpkin seeds, chickpeas, cashews, red meat, and whole grains.
• Magnesium: Works alongside calcium and vitamin D to strengthen bones and supports energy production at the cellular level. Sources: Nuts, seeds, bananas, spinach, whole grains.
• Phosphorus: Crucial for strong bones, phosphorus works with calcium and vitamin D. Sources: Dairy, fish, nuts, beans, and meat.
• Vitamin K2: Important for bone density, it helps in directing calcium into bones rather than soft tissues. Sources: Dairy, fermented foods, egg yolks, and liver.
• Iron: Supports muscle function, oxygen delivery, and overall growth. Sources: Red meat, lentils, spinach, and fortified cereals.

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Vitamins That Promote Healthy Growth

Dr Madikattu emphasises the role of vitamins in supporting growth, particularly during adolescence. Here’s a breakdown of the vitamins that can help optimise your height potential:

• Vitamin D: Crucial for calcium absorption and bone health. Sources: Sunlight, fortified milk, eggs, and fatty fish.
• Vitamin A: Supports bone growth and immune function. Sources: Carrots, sweet potatoes, spinach, and dairy.
• Vitamin C: Important for collagen formation and tissue repair. Sources: Citrus fruits, strawberries, and bell peppers.
• Vitamin K: Works with vitamin D to support calcium metabolism. Sources: Leafy greens, broccoli, and kale.
• B Vitamins: Aid in metabolism and red blood cell production. Sources: Eggs, dairy, meat, legumes, and whole grains.

Effective Exercises to Maximise Height

While nutrition is essential, Rutu Dhodapkar and Dr Madikattu both agree that exercise can play a significant role in improving posture and overall body health, helping you make the most of your height potential:

• Stretching & Yoga: Incorporating stretches such as the Tadasana (Mountain Pose) and Trikonasana (Triangle Pose) can improve posture, elongate your spine, and help you appear taller.
• Strength Training: Strength exercises help maintain muscle strength and bone health, promoting better posture. Exercises like pull-ups, deadlifts, and squats are beneficial.
• Posture Correction: Maintaining proper posture is crucial. Dr Madikattu emphasises that standing and sitting upright can make a noticeable difference in your height appearance.

Lifestyle Factors That Impact Growth

There are a few lifestyle habits that can either support or hinder your potential height. Here’s what you can do:

• Get Adequate Sleep: Sleep plays an essential role in tissue repair and growth hormone production. Aim for 7-9 hours of quality sleep per night.
• Avoid Smoking and Excessive Alcohol: Both can hinder bone health and slow down growth. These habits also reduce nutrient absorption, which can affect your overall health.

While you may not be able to significantly increase your height after 18, you can still improve your posture, bone health, and muscle strength by following expert advice. By focusing on a balanced diet, essential vitamins and minerals, regular exercise, and proper lifestyle habits, you can optimise your growth potential.

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