Can You Still Grow Taller After 19? Exploring Spine Growth Potential

Q: Can You Still Grow Taller After 19? Exploring Spine Growth Potential

Hello, I recommend the following： 1. Impact exercises： running, jumping rope, basketball, volleyball, and other similar activities. 2. Reduce sugar intake, eat more whole foods, and avoid processed foods. 3. Supplement with protein at 1.5 to 2 grams per kilogr

Questions about spinal growth?

Hello Doctor, I have been looking for information on how to grow taller since I am 19 years old.
It seems that my leg growth plates have closed, but I recently came across an article stating that "males can still have growth potential in their upper body, specifically the spine, until the age of 25." The link is: https://zhuanlan.zhihu.com/p/38513669.
I am currently 175 cm tall and at 19 years old, I have grown a little since starting college, but I would like to gain another 1 or 2 cm.
Besides going to bed early and waking up early, and doing exercises like skipping rope, are there any beneficial exercises that apply some pressure to the spine, such as forward and backward bending? Additionally, what dietary components should I focus on to support growth? Thank you, Doctor, and thank you for the platform.

Mianmian, 10~19 year old female. Ask Date: 2022/05/23

Dr. Chen Bochen reply Orthopedics

Hello, I recommend the following: 1.
Impact exercises: running, jumping rope, basketball, volleyball, and other similar activities.
2.
Reduce sugar intake, eat more whole foods, and avoid processed foods.
3.
Supplement with protein at 1.5 to 2 grams per kilogram of body weight daily, vitamin D at 1000 IU, and calcium at 1000 IU.
Avoid alcohol and absolutely prohibit smoking.

Reply Date: 2022/05/23

More Info

At 19 years old, many individuals are curious about their potential for further height growth, especially after experiencing some growth during their late teenage years. The primary factor influencing height is the growth plates, or epiphyseal plates, located at the ends of long bones. These plates are responsible for bone lengthening during childhood and adolescence. Typically, growth plates close after puberty, which means that the potential for further height increase diminishes significantly after this closure.

In males, growth plates generally close between the ages of 16 and 18, although some may remain open until around 25. This means that while the legs may have stopped growing, there is a possibility for slight increases in height due to spinal growth. The spine can indeed continue to grow and change shape slightly into the early twenties, but this growth is usually minimal—often only a few centimeters at most.

To address your specific questions, while it is unlikely that you will grow significantly taller after 19, there are some factors that can contribute to maximizing your height potential, particularly in relation to spinal health and posture. Engaging in exercises that promote spinal flexibility and strength can be beneficial. Activities such as yoga, Pilates, and certain stretching exercises can help improve posture and may create the appearance of added height by decompressing the spine. Exercises that involve bending and stretching, such as toe touches or back extensions, can also help maintain spinal health.

In terms of nutrition, a balanced diet is crucial for overall health and can support the body in maintaining strong bones and muscles. While you may not be able to increase your height significantly, ensuring you consume adequate amounts of calcium, vitamin D, and protein can help maintain bone density and muscle strength. Foods rich in these nutrients include dairy products, leafy greens, fish, nuts, and lean meats. Staying hydrated and avoiding excessive processed foods and sugars can also contribute to overall well-being.

Additionally, maintaining a regular sleep schedule is essential. Growth hormone, which plays a role in growth and development, is primarily released during deep sleep. Therefore, ensuring you get enough quality sleep can support your body's natural processes.

While the desire to grow taller is understandable, it's important to focus on overall health and well-being rather than solely on height. Embracing your current height and working on building confidence and self-esteem can be just as important as physical attributes. Remember, height does not define your worth or capabilities.

In conclusion, while the likelihood of significant height increase after 19 is low, focusing on spinal health through exercise, maintaining a balanced diet, and ensuring adequate sleep can help you maximize your potential. If you have specific concerns about your growth or health, consulting with a healthcare professional or a specialist in orthopedics or endocrinology may provide personalized insights and recommendations.

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