Height and Weight Concerns: Can a 20-Year-Old Still Grow Taller?

Issues related to height and weight?

Hello, Dr.
Hsieh: I would like to ask you, for a 20-year-old male who is 160 cm tall and weighs less than 45 kg, is there still a chance to grow taller? Should I go to the hospital's orthopedic department for an X-ray to check if the growth plates have closed? If so, which part should be imaged, the hands or the feet? I have seen a doctor who suggested drinking one to two cups of milk or yogurt a day, but I experience stomach pain when consuming milk.
Can I substitute it with soy milk or rice milk? When buying calcium supplements at the pharmacy, I'm unsure how to choose, or should I ask the staff which type is recommended for growth? I hope to focus on diet, exercise, and sleep to potentially increase my height! Lastly, I would like to ask if there are any methods to gain weight, as I have always struggled to gain weight since childhood.
Thank you!

koala, 20~29 year old female. Ask Date: 2015/11/29

Dr. Xie Huimin reply Nutrition

1.
You can consult an orthopedic physician, who will determine the area that needs to be examined.

2.
You might try drinking yogurt, which is lactose-free.
Rice milk has very low calcium content, while soy milk, made from yellow soybeans, has less calcium than cow's milk but is better than rice milk.

3.
There are many types of calcium supplements; be mindful of the dosage.
More is not necessarily better; you should supplement according to your deficiency.
An individual typically needs 1000 mg of calcium per day, and after accounting for dietary intake, about 500 mg per day may be sufficient.

4.
Balanced nutrition is important, along with a diet that includes exercise (such as basketball, jumping rope, swimming, etc.).

5.
Gaining weight can be more challenging; it is advisable to consult a nutritionist nearby to analyze your diet and see if there are any deficiencies.

Reply Date: 2015/11/29

More Info

At the age of 20, the likelihood of growing taller is significantly reduced, primarily due to the closure of the growth plates in the long bones. Growth plates, or epiphyseal plates, are areas of developing cartilage tissue near the ends of long bones. In males, these plates typically close around the ages of 18 to 21, marking the end of height growth. If you are concerned about your height and weight, it is indeed a good idea to consult with a healthcare professional, such as an orthopedic doctor, who can assess your growth plates through an X-ray.

When it comes to which part of the body to X-ray, the hand is commonly used to evaluate bone age and growth potential. This is because the bones in the hand and wrist are among the last to mature and close, providing a clearer picture of growth potential. The doctor will compare your bone age to your chronological age to determine if there is still potential for growth.

Regarding your dietary concerns, if you experience discomfort from drinking cow's milk, alternatives like soy milk or rice milk can be a good substitute. These alternatives can still provide some nutritional benefits, but it’s essential to ensure they are fortified with calcium and vitamin D, which are crucial for bone health. When considering calcium supplements, it’s best to consult with a healthcare provider or a pharmacist to select an appropriate product. They can guide you on the right dosage and type of calcium supplement that would be beneficial for your needs.

In terms of nutrition, a balanced diet is vital for overall health and can support your growth potential. Focus on consuming a variety of foods, including lean proteins (like chicken, fish, tofu, or legumes), whole grains, fruits, and vegetables. These foods provide essential vitamins and minerals that contribute to bone health and overall well-being. Additionally, incorporating foods rich in vitamin D, such as fatty fish, fortified foods, and egg yolks, can help enhance calcium absorption.

Exercise is also a critical component of promoting healthy growth and development. Engaging in regular physical activity, especially weight-bearing exercises like basketball, swimming, or even stretching and yoga, can stimulate bone growth and improve overall fitness. However, it’s important to avoid overtraining, as excessive exercise without proper recovery can lead to injuries and hinder growth.

Regarding your weight concerns, if you have difficulty gaining weight, consider increasing your caloric intake by eating more frequent meals and snacks. Focus on nutrient-dense foods that are higher in calories, such as nuts, seeds, avocados, and whole grains. Smoothies can also be a great way to pack in calories and nutrients without feeling overly full. If you continue to struggle with weight gain, it may be beneficial to consult with a nutritionist or healthcare provider who can help develop a tailored plan for your needs.

In summary, while the chances of growing taller at 20 are slim, focusing on a balanced diet, regular exercise, and proper sleep can contribute to your overall health and well-being. If you have specific concerns about your growth or weight, seeking professional medical advice is always the best course of action.

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