Increasing one’s height beyond the late teenage years presents a challenging task as this is typically the period when individuals reach their final height. However, there are individuals who express a desire to grow taller even after turning 18. While the results may not be statistically significant, some people have reported slight height increases, which can be preferable to experiencing no growth at all.
What factors are responsible for your height growth?
The pituitary gland plays a critical role in regulating bone growth, body composition, and metabolism by producing growth hormones. This process begins during puberty, usually around the ages of 12 to 13, and continues for approximately six years. While some individuals may experience additional growth beyond this period, they are considered outliers.
The growth plates, also known as epiphyseal plates, are specialized cartilage areas located near the ends of long bones. As long as the growth plates remain active or “open,” height gains are primarily attributed to the elongation of the long bones. However, hormonal changes that occur toward the end of puberty cause the growth plates to gradually become rigid or “close,” leading to the cessation of bone lengthening. In girls, growth plates typically close around the age of 16, while in boys, this process occurs between the ages of 14 and 19.
Is it possible to grow taller after the age of 18?
The majority of teenagers have their epiphyseal plates, or growth plates, become inactive around the age of 18, leading many to believe that our bodies stop growing at this stage. However, there are instances where growth plates may still be active for development even after reaching 18 years of age. It is highly recommended to consult with a doctor to determine if the growth plates are still active.
While most adults do not experience actual long bone growth, it is normal to observe daily variations in height. These fluctuations are attributed to the slight compression of the spinal discs. The activities performed throughout the day impact the cartilage and fluid in the spine, resulting in minor height reductions as the day progresses. This temporary height decrease during the daytime can be as much as half an inch (1.5 cm).
What is the average height at the age of 18?
According to the CDC, the average height at the age of 18 for boys is 6’2” (189.46 cm) and for girls is 5’7” (175.29 cm) (1).
How to make the most out of your limited growth period?
While it may be difficult to make significant changes to your height as an adult, there are measures you can take during your teenage years to maximize your height potential.
Have a fresh and nutritious diet
It is important to ensure that you are obtaining sufficient nutrients and avoiding any deficiencies in vitamins or minerals, especially during your teenage years. While many individuals consume an adequate amount of food, the quality of their diet often falls short. Consequently, there may be a lack of essential nutrients for bone health and overall well-being, such as vitamin D and calcium. Calcium plays a role in hormone production that benefits bone health, and vitamin D supports bone health as well.
Increasing your intake of fruits and vegetables can help combat malnutrition and promote optimal bone growth. Additionally, consuming an adequate amount of protein is crucial for both bone health and muscle recovery. Good sources of protein include eggs, milk, soybeans, and other legumes.
Limit sweets consumption
Consuming sugary foods, especially in children, can lead to obesity and type 2 diabetes, which can cause irregular glucose spikes and disrupt insulin rhythms. Obesity puts additional strain on the joints due to increased pressure from the body. The closure of growth plates also limits the potential for height increase after the age of 18.
Limit high-sodium snacks
Consuming foods high in sodium can contribute to a nutritional imbalance and increase the risk of serious illnesses, including high blood pressure, heart conditions, and goiter. Excessive salt intake can also lead to the depletion of calcium from the body, which can negatively impact both dental health and bone strength.
Drink enough water and milk
Water and milk, along with the vitamins and minerals obtained from food, play an important role in promoting height growth. Staying hydrated with water and consuming milk, which is a good source of calcium and other essential nutrients, can support overall bone health and contribute to optimal growth.
Water
Water is a vital component of life, as it helps to hydrate the body and transport nutrients and oxygen. The recommended daily water intake varies depending on several factors such as gender, health, body weight, and height. However, as a general guideline, an average person should aim to consume around 64 ounces of water per day, which is approximately 2 liters, in order to stay properly hydrated.
Milk
Milk plays a crucial role in supporting bone and muscle growth due to its content of calcium, phosphorus, vitamin B12, vitamin D, and protein. The calcium and phosphorus in milk are important for strong bones, while vitamin B12 and protein support muscle growth and recovery. It can be a good choice to consume milk after a workout to aid in muscle recovery. However, it is recommended to consume no more than 16 ounces (500 ml) of milk per day to maintain a balanced diet.
Getting adequate vitamin D
Dietary changes and lifestyle adjustments alone may not significantly impact height until the body receives adequate amounts of vitamin D. This essential vitamin plays a crucial role in calcium absorption, which supports bone and muscle growth. Insufficient vitamin D levels have been associated with obesity and can even contribute to stunted growth in children.
The most direct way to obtain vitamin D is through exposure to sunlight, especially in the morning. Engaging in a 30-minute outdoor activity during this time can help children develop stronger and taller bodies. Additionally, vitamin D can be obtained from foods such as dairy products, mushrooms, egg yolks, organ meats, and fortified cereals.
Exercise
During adolescence, the growth plates in the cartilage are more vulnerable and susceptible to damage compared to fully formed bones. Therefore, it is important to engage in exercises under adult supervision and with proper techniques. Exercises help strengthen muscles and bones by creating micro-tears that stimulate repair and promote endurance.
Regular workouts also offer additional benefits, such as improving overall health and reducing the risk of osteoporosis. Osteoporosis is a condition characterized by weakened and fragile bones, which can lead to a loss of bone density and, consequently, a decrease in height over time.
Corrected posture
Maintaining good posture can contribute to an improved height appearance. By distributing your weight evenly throughout your body, you can help prevent bone and spinal issues. Correcting a hunched posture can have a noticeable impact on your height, making you appear taller.
Sleep
Consistently getting less sleep than the recommended amount during adolescence can have significant consequences. Sleep plays a crucial role as it is during this time that the body produces growth hormones. Insufficient sleep can lead to decreased production of these hormones and other negative effects. Conversely, getting adequate sleep can enhance growth hormone production. Therefore, it is important for 18-year-olds to prioritize getting 7-9 hours of sleep every night to promote optimal mental and physical well-being.
Fish oil and supplements that support height
It can be challenging to consistently obtain all the essential nutrients and minerals solely from meals. This is where dietary supplements come into play. Height growth supplements provide the body with necessary nutrients and minerals to support growth. They can also aid in daily functions and promote better sleep at night. Height support supplements are available in various forms, including capsules, traditional pills, and chewable tablets.
Another beneficial option is fish oil supplements, which are rich in protein and fatty acids that are essential for bone growth.
Say NO to addictive substances
Your height development may be negatively impacted by addictive substances.
- Caffeine: Sleep is essential for physical growth. Your pace of life growth will slow down if you allow caffeine to disrupt your sleep at night.
- Nicotine: It has a detrimental effect on both your physical and mental development.
- Steroids: Although they promote muscle growth, steroids prevent the formation of bones. It explains why those who use steroids appear bulky. This body type is more vulnerable to damage during exercise since it has more mass yet a weak framework.
Conclusion
In rare cases where the growth plates remain active, it is possible to continue growing taller at and after the age of 18. With limited time remaining for physical development, it becomes crucial to maintain a nutritious diet, engage in regular exercise, and prioritize quality sleep. Comparing your current height to the national average can help you assess where you stand and determine if additional efforts are needed to achieve a taller stature.
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