Can You Still Grow Taller After Age 19? Growth Plates and Spine Growth

Can a 19-year-old still grow taller?

I recently came across some articles where some doctors mentioned that there is still a slight chance of growth after the growth plates have closed.
I would like to ask if this growth pertains to the spine? If so, at what age does the growth plate typically close? If someone is over 19 years old and wants to grow an additional 1-2 centimeters, what should they focus on or what exercises should they do? (I have grown a bit taller since starting college.) Thank you, doctor.

Mianmian, 10~19 year old female. Ask Date: 2022/05/19

Dr. Chen Bochen reply Orthopedics

After the growth plates have fused, it is still possible to grow an additional 1-3 centimeters.
This requires: 1.
Adequate sleep 2.
A balanced diet, including more whole foods and reducing refined processed foods and sugars 3.
Impact exercises: running, jumping rope, aerobic activities, etc.

Reply Date: 2022/05/19

More Info

After the age of 19, the potential for further height growth is significantly limited due to the closure of growth plates, also known as epiphyseal plates, which are located at the ends of long bones. These plates are responsible for the longitudinal growth of bones during childhood and adolescence. Once they close, which typically occurs in late adolescence to early adulthood (around ages 18 to 25), the bones can no longer grow in length.
In terms of spinal growth, while the vertebrae can undergo some changes, particularly in terms of posture and compression, they do not grow in length in the same way that long bones do. The growth plates in the vertebrae also close, and once they do, the overall height increase from the spine is minimal.
For most individuals, the growth plates close around the ages of 18 to 25, with females generally closing earlier than males. Factors such as genetics, nutrition, and overall health play a significant role in determining when these plates close. If you are still experiencing slight height increases in your early twenties, it may be due to factors like improved posture or spinal decompression rather than actual bone growth.

If you are looking to gain an additional 1 to 2 centimeters after 19, there are a few strategies you can consider, although they may not guarantee results:
1. Nutrition: A balanced diet rich in essential nutrients is crucial. Focus on foods high in protein (like lean meats, dairy, and legumes), calcium (found in dairy products, leafy greens, and fortified foods), and vitamins such as Vitamin D (which helps with calcium absorption) and Vitamin A (important for growth). Minerals like magnesium and zinc are also important for bone health.

2. Exercise: Engaging in regular physical activity can help improve posture and overall body alignment, which may create the appearance of added height. Activities that promote stretching and spinal decompression, such as yoga, swimming, and pilates, can be beneficial. High-impact exercises like running and jumping can also stimulate bone health.

3. Sleep: Adequate sleep is essential for overall health and growth. Growth hormone is primarily secreted during deep sleep, so ensuring you get enough quality rest can support your body's natural processes.

4. Posture Improvement: Working on your posture can make a significant difference in how tall you appear. Strengthening your core and back muscles can help you maintain an upright posture, which can enhance your height visually.

5. Consulting a Specialist: If you have concerns about your growth or height, it may be beneficial to consult with a healthcare professional, such as an endocrinologist or orthopedic specialist. They can assess your growth plates through imaging studies like X-rays to determine if there is any potential for further growth.

In summary, while the likelihood of growing taller after age 19 is low due to the closure of growth plates, focusing on nutrition, exercise, sleep, and posture can help you maximize your height potential and improve your overall well-being.

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