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How can I increase my height?

May 20, 2025 Source: Cainiu Health
Dr. Yang Ziqi
Introduction
Under normal circumstances, individuals who wish to increase their height can try reasonable nutrition, moderate exercise, sufficient sleep, scientific calcium supplementation, and maintaining proper posture. If there are any concerns, it is recommended to seek medical advice in advance. Regular physical examinations can also help identify potential issues that may affect height, such as abnormal bone development or growth hormone deficiency, allowing for timely implementation of targeted treatment measures.

Generally, to promote height growth, one can try methods such as balanced nutrition, moderate exercise, sufficient sleep, scientific calcium supplementation, and maintaining correct posture. If there are any concerns, it is recommended to seek medical advice in advance. Detailed explanations are as follows:

1. Balanced Nutrition: Daily diets should include foods rich in calcium, such as seafood, eggs, milk, and fresh vegetables and fruits to supply essential vitamins and minerals. Avoid picky eating habits and maintain a balanced intake of nutrients, which helps promote bone growth and development.

2. Moderate Exercise: Physical activity can stimulate bone growth. Choose aerobic exercises like running, rope jumping, swimming, and stretching activities such as yoga and squats, which can enhance bone elasticity and flexibility, promoting height increase. It is recommended to exercise for at least 30 minutes each session, no fewer than three times per week.

3. Sufficient Sleep: Growth hormone is secreted during sleep, which supports bone growth. Ensure adequate sleep duration, especially during peak growth hormone secretion periods, such as from 9 PM to 4 AM, and maintain deep sleep to facilitate hormone secretion and height growth.

4. Scientific Calcium Supplementation: If calcium deficient, consider moderate calcium supplementation using medications such as calcium gluconate tablets, oyster calcium carbonate tablets, or tricalcium chewable tablets. Additionally, regular sun exposure promotes vitamin D synthesis, which enhances calcium absorption and utilization. However, calcium supplementation should be conducted under a doctor's guidance to avoid excessive intake.

5. Maintain Correct Posture: Proper posture contributes to a taller appearance. Keep the chest up and head high while sitting, standing, and walking, with the spine straightened to avoid slouching or hunching. Regular stretching exercises, especially targeting the back and legs, can help improve posture and enhance height appearance.

In addition, regular medical checkups can help identify any health issues that may affect height, such as abnormal bone development or growth hormone deficiency, enabling timely targeted treatment.

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