Step 1: Nutrition
Undoubtedly, the quality, quantity, and type of food we eat affect our height, growth, and health. We cannot emphasize enough how important your food intake is in determining how much growth you can possibly obtain. The types of food you eat will either improve or decrease your growth potential.
After careful consideration and research, the daily content of protein, carbohydrates, fats and water can be achieved if the following items were taken regularly. Please take note that this is a guideline and you are free to your own thoughts. Feed yourself rationally to increase your height, be full of energy and live a fuller life.
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If you eat a lot of peanut butter, your height will not necessarily stop. Neither does masturbation stop height. What might stop you from growing is smoking, drugs, alcohol, lack of sleep, stress, digestive problems, or lack of exercise.
Eating Patterns
Eat at least two hours before starting your exercise. It is a fact that insulin levels are highest right after a big hearty meal. Insulin suppresses HGH release and a big meal takes blood away from your muscles and redirects it to your stomach.
Eating before exercise
Any forms of carbohydrates such as baked potato, bread and jam, spaghetti, or cereal are good choices. Try to eat foods with a medium glycemic index so that your body will have a constant source of energy while exercising. Do not eat chocolate, sugar cubes, and other high sugar content food.
Eating after exercise
We recommend one cup of orange juice mixed with one cup of water, and ¼ tablespoon of salt after a good workout or exercise. However, never ever drink immediately after you have run long and fast, because you can choke. Let your breath stabilizer before drinking. As for food, anything high in protein is a good source, mixed with some carbohydrate. A good ratio is ¼ protein and ¾ carbohydrate.
What to avoid
Do not eat meals in large quantities. It is recommended to eat 5 - 7 meals a day. Also, never eat during two hours before sleeping. Eating right before sleep inhibits HGH release and your efforts go to waste. Foods high in saturated fats, high in sugar and processed foods are to be avoided. Do not drink too much water or milk at any one time. Drink at regular intervals (approx. 8 glasses of water a day).
Step 2: Stretching exercise
Exercising is an important part to growing taller. But in order to grow taller you must do the right kind of exercise. Just exercising blindly could lead to a loss in weight or even an increase in muscle. While both may be desirable results, you are exercising to grow taller NOT to lose weight.
Below are just a few types of stretching exercises that will help lengthen your spine and increase your height.
Yoga & Pilates
There are a variety of yoga and pilates exercises we can do to grow taller. These stretching exercises will get your spine right, by aligning your spine correctly and prepare it for elongation.
Sit / Easy Position - Sukahasana
This is a starting position that helps focus awareness on breathing and the body, strengthen the lower back and open the groin and hips.
-Sit cross-legged with hands on knees.
-Focus on your on your breath.
-Keep your spine straight and push the sit bones down to the floor.
-Allow the knees to gently lower.
-If the knees rise above your hips, sit on a cushion as it will help support your back and hips.
-Take 5 - 10 slow, deep breaths.
-On the next inhale, raise your arms over your head.
-Exhale and bring your arms down slowly.
-Repeat 5-7 times.
Sit / Easy Position
2. Dog and Cat
This will increase your spine's flexibility. These are two poses, one following the other.
-Begin on your hands and knees.
-Keep your hands just in front of your shoulders, your legs about hip width -apart.
-As you inhale, tilt the tailbone and pelvis up, and let the spin curl down, dropping the stomach low, and lift your head up
-Stretch gently
-As you exhale, move into cat by reversing the spinal bend, tilting the pelvis down, drawing the spine up and pulling the chest and stomach in
-Repeat several times, flowing smoothly from dog to cat and cat back into dog
Chin-ups & Pull-ups
These exercises work the shoulders, as well as the back, arms, and obliques. You can experiment with these different types, but only do one exercise type per day. They should be done every other day, or every 2 days, depending on your strength and experience. As with yoga and pilates, doing these exercises regularly can and will help you grow taller.
1. Chin-up
-Step up and grasp bar with an overhand grip.
-Pull down until the chin is above the bar.
-Lower body until arms and shoulders are fully extended. Repeat.
2. Close Grip Chin-up
-Step up and grasp parallel bars.
-Pull body up until elbow are at the sides.
-Lower body until arms and shoulders are fully extended. Repeat.
3. Pull-up
-Step up and grasp bar with a wide overhand grip.
-Pull body until neck reaches the height of the hands.
-Lower body until arms and shoulders are fully extended. Repeat.
Step 3: Boost your growth hormones
Size may matter, but in some cases the smallest thing can have the biggest impact. Like that grape-sized organ, the anterior pituitary gland nestled within your brain. Despite its small dimensions, it is the source of powerful juice when it comes to building height. The anterior pituitary gland is responsible for secreting a substance called somatotropic hormone, more commonly known as "growth hormone," into your bloodstream.
Although the amount of growth hormone your body regularly produces is entirely up to your brain, there are a few things you can do to trick that thrifty gland into being a bit more generous. Now that you've worked hard enough on your body performing the stretching exercises, pay attention to the following ways in order to grow taller.
Sleep
Get your shut-eye. It's simple math really. Add eight hours to the time you went to bed, then look at your alarm clock before peeling yourself from the sheets. Not getting enough sleep regularly can lower the amount of growth hormone your body produces daily and thus prevent you from growing taller.
Even though excess sleep won't necessarily increase the amount of growth hormone your body secretes, constantly burning your midnight oil could be suppressing how efficiently your body distributes growth hormone during the course of the day. Keeping normal sleeping habits may let you tap into a certain percentage of growth hormone that your bones never get a chance to utilise when sleep-deprived.
Eat Smarter
Focus on eating six or seven smaller meals during your day instead of three or four larger ones. Consuming large meals with a high glycemic index forces the body to release a high amount of insulin into the system to aid with digestion. This reaction not only forces your body to store fat, it may also inhibit the flow of the growth hormone being released throughout your bloodstream. Instead, make a point of consuming other low-sugar foods that will prevent the release of insulin.
The crossover between what you need to stay healthy and what you need to release more growth hormone doesn't stop with eating smaller meals and getting enough shut-eye. All of the same factors that need to be in place for a healthy lifestyle still hold true. Training right, eating right, sleeping right and keeping your stress to a minimum will not only keep you healthier, they will foster the type of environment that encourages the anterior pituitary gland to do its job. Deficits in any of these areas will only slow down how well your body functions as a whole, which in turn slow down the amount of growth hormone that is being continually pumped into your system.
Supplement Strategically
Taking the amino acid glycine immediately before you work out can mildly stimulate the release of growth hormone, but only when taken as a supplement. Trying to achieve the same effect by consuming glycine-rich foods such as poultry or milk prior to exercise only inhibits growth hormone by causing you to exercise on a full stomach, plus the glycine doesn't get absorbed in the same way.
Being introduced into the body in the presence of additional amino acids forces the glycine to compete for transport across the blood-brain barrier, diminishing its effect on the growth hormone levels. The only way glycine can cause a reaction is when taken in isolated supplement form, preferably on an empty stomach to speed up absorption and prevent outside interference from other amino acids.
