How to Increase Height: Tips for Growing Taller at Age 14

Developmental issues

I am currently 163 cm tall and I want to grow to 180 cm.
I am 14 years old.
What should I do to increase my height?

Xiao Lin, 10~19 year old female. Ask Date: 2016/07/08

Dr. Shi Guimei reply Nutrition

Dear Xiaolin,
Hello! You are currently in a rapid growth phase of puberty, and it is essential to consume adequate protein and calories.
Protein is a fundamental substance for building and repairing muscles, bones, and body tissues.
High-quality protein sources include animal products such as lean meats, seafood, and milk, while plant-based sources can primarily be obtained from legumes (such as soybeans, soy milk, tofu, and dried tofu).
Calcium is crucial for bone formation.
Drinking two cups (240 cc per cup) of low-fat milk daily can provide the necessary protein, vitamin B2, and calcium for growth, promoting growth and increasing bone density.
Vitamin D is another nutrient that strengthens bones; it can be obtained from foods such as milk, salmon, and tuna.
Additionally, exposing yourself to sunlight for 10-15 minutes daily allows your body to produce vitamin D.
Minerals like magnesium and iron are also vital for growth and development.
Major sources of magnesium include whole grains (such as brown rice, red beans, and mung beans), nuts (such as peanuts, cashews, and sunflower seeds), lean meats, low-fat dairy products, green vegetables, and legumes.
Lean meats, egg yolks, and dark green vegetables are rich in iron.
A balanced intake of the six major food groups can meet the nutritional needs for growth.
These food groups include low-fat dairy, whole grains and root vegetables, legumes, fish, meat, and eggs, vegetables, fruits, and fats.
It is important to develop a regular exercise routine, engaging in moderate-impact activities such as jumping rope or playing basketball, which can stimulate the growth plates in the spine and aid in height increase.
Adequate sleep is also necessary; avoid staying up too late, as growth is primarily influenced by growth hormone, which is secreted most abundantly during nighttime sleep.
Therefore, to maximize your growth potential, it is crucial not to stay up late and aim to go to bed before 11 PM.
Wishing you health and happiness!
Sincerely,
Shih Kuei-Mei,
Director of the Nutrition Department, Taoyuan Hospital, Ministry of Health and Welfare

Reply Date: 2016/07/08

More Info

At 14 years old and standing at 163 cm, it’s understandable that you want to grow taller, especially if you have a target height of 180 cm in mind. While genetics play a significant role in determining your final height, there are several factors you can control that may help you maximize your growth potential during this critical period of development.

Nutrition
1. Balanced Diet: Ensure you are consuming a balanced diet rich in essential nutrients. Focus on the six major food groups: lean proteins, whole grains, fruits, vegetables, dairy, and healthy fats.
- Protein: Vital for growth, as it helps build and repair tissues. Include sources like chicken, fish, eggs, beans, and dairy products.

- Calcium: Crucial for bone growth and density. Aim for at least two servings of low-fat dairy daily, such as milk or yogurt.

- Vitamin D: Helps your body absorb calcium. You can get vitamin D from sunlight exposure (10-15 minutes daily) and foods like fatty fish and fortified dairy products.

- Other Nutrients: Don’t forget magnesium, zinc, and vitamins A and C, which also support growth. These can be found in nuts, seeds, leafy greens, and fruits.

2. Hydration: Drink plenty of water throughout the day. Staying hydrated is essential for overall health and can aid in nutrient absorption.

Physical Activity
1. Regular Exercise: Engaging in physical activities is crucial. Activities that promote stretching and jumping, such as basketball, swimming, and skipping rope, can stimulate growth plates in your bones.

2. Strength Training: While heavy lifting is not recommended for young teens, bodyweight exercises like push-ups, pull-ups, and squats can help build muscle and improve posture, which can make you appear taller.

3. Posture: Maintaining good posture can help you maximize your height. Practice standing tall with your shoulders back and head held high.

Sleep
1. Adequate Sleep: Growth hormone is primarily secreted during deep sleep. Aim for 8-10 hours of quality sleep each night. Establish a regular sleep schedule and avoid late nights, as this can hinder growth.

Medical Considerations
1. Bone Age Assessment: If you’re concerned about your growth potential, consider consulting a healthcare professional for a bone age assessment. This can provide insight into your growth potential based on the maturity of your bones.

2. Consult a Doctor: If you have specific concerns about your growth or if you notice any unusual symptoms, it’s wise to consult a healthcare provider. They can evaluate your overall health and provide personalized advice.

Psychological Factors
1. Mental Well-being: Stress and anxiety can negatively impact your growth. Engage in activities that promote relaxation and mental health, such as hobbies, sports, or spending time with friends.

Conclusion
While reaching a height of 180 cm may be challenging given your current height and age, focusing on a healthy lifestyle can help you reach your maximum potential. Remember that growth varies from person to person, and it’s essential to embrace your unique journey. Genetics will play a significant role, but by prioritizing nutrition, exercise, sleep, and overall health, you can optimize your growth during these formative years. Stay positive and patient, as growth can be unpredictable, and many individuals experience growth spurts at different times.

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