Can I Still Grow Taller? Tips for Height Increase at 18

I want to grow taller?

My father is 159 cm tall and my mother is 160 cm tall.
During my developmental years, I stayed up late and didn't exercise much (ages 13-14).
By the time I was 15, I was only 159 cm tall.
At 16, I started to adjust my routine and began playing basketball (1-2 times a week) and occasionally drank milk, while also reducing my late nights.
After maintaining this for a year, I only grew 1 cm.
At 17, I started doing vertical jumps (50 times a day).
Now that I'm 18, my height is 161 cm and my weight is 46 kg.
I would like to grow another 5-6 cm.
Can I still grow taller? What methods can I use to increase my height?

Xiao Ming, 10~19 year old female. Ask Date: 2016/02/18

Dr. Shi Guimei reply Nutrition

Dear Xiao Ming,
Hello! A child's height is influenced by various factors including parental genetics, diet, exercise, and lifestyle habits.
What you can do is ensure a balanced and sufficient intake of nutrients, drink 2 cups of low-fat milk daily (each cup 240cc), avoid staying up late and smoking, and continue to engage in jumping exercises.
All of these contribute positively to growth and development.
Wishing you health and happiness!
Sincerely,
Dietitian Shih Kuei-Mei
Director of the Nutrition Department, Taoyuan General Hospital, Ministry of Health and Welfare

Reply Date: 2016/02/18

More Info

At 18 years old, the potential for further height increase is generally limited, but there are still some factors to consider that may help you maximize your growth potential. The growth plates in your bones, known as epiphyseal plates, typically close after puberty, which means that once they are fused, further height increase is unlikely. For most males, this closure occurs between the ages of 16 and 21, while females usually experience this between 14 and 18.
Given your current height of 161 cm and your desire to grow an additional 5 to 6 cm, it is important to understand that while it may be challenging, it is not entirely impossible. Here are some tips and considerations that may help you in your pursuit of height increase:
1. Nutrition: A balanced diet is crucial for growth. Ensure that you are consuming adequate amounts of protein, calcium, vitamins, and minerals. Foods rich in protein (like lean meats, fish, eggs, and legumes) can support muscle growth and overall health. Calcium is essential for bone health, so include dairy products like milk, yogurt, and cheese in your diet. Aim for at least 1,000 mg of calcium daily. Additionally, vitamins D and K play important roles in bone health, so consider foods like leafy greens, fish, and fortified products.

2. Sleep: Growth hormone is primarily secreted during deep sleep, so getting enough quality sleep is vital. Aim for 7-9 hours of sleep per night. Establishing a regular sleep schedule and creating a restful environment can help improve your sleep quality.

3. Exercise: Regular physical activity can promote overall health and may help you reach your maximum height potential. Activities like basketball, swimming, and stretching exercises can be beneficial. Jumping exercises, such as skipping rope or jumping jacks, can also help improve your posture and flexibility, which may make you appear taller.

4. Posture: Maintaining good posture can significantly affect how tall you appear. Practice standing and sitting up straight, with your shoulders back and your head held high. This not only improves your appearance but also helps prevent back problems.

5. Avoid Growth Inhibitors: Certain lifestyle choices can negatively impact growth. Avoid smoking, excessive alcohol consumption, and the use of steroids, as these can hinder your growth potential.

6. Consult a Healthcare Professional: If you have concerns about your growth or if you believe there may be underlying health issues affecting your height, consider consulting a healthcare professional. They can assess your growth plates through X-rays and provide personalized advice based on your individual circumstances.

In summary, while your chances of growing taller at 18 are limited, focusing on a balanced diet, adequate sleep, regular exercise, and good posture can help you maximize your growth potential. Remember that genetics play a significant role in determining height, and it's important to embrace and accept your unique body. If you have any concerns about your growth or health, do not hesitate to seek professional medical advice.

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