Is It Possible To Increase Height After 21? Quick Facts.
Is It Possible To Increase Height After 21? Quick Facts.

Is It Possible To Increase Height After 21? Quick Facts. Do you ever feel embarrassed or inferior because you’re the shortest person in your family or friend group?

Although it’s easy to ignore nicknames when you’re younger, once you’re over the age of 21, rather than ignoring the names, we tend to ignore people. However, if you’re curious about how to increase your height after 21, this article offers you some possibilities and what you can expect at this age.

Is It Possible to Increase Height After 21?

Let us first understand the height growth process in humans to know the answer to this question. The lengthening of bones in the body determines the height of an individual.

Somatotropin (hGH) and insulin-like growth factor 1 (IGF – 1) are the two primary hormones that determine this length. Although these hormones are secreted in excess during adolescence, they subside after that gradually. This is when there is a halt in the height growth process.

The growth plates that are specialized cartilages at the ends of long bones are still active and allow the lengthening process during adolescence. But the growth rate is the slowest or almost zero between 18-20 years because the growth plates get hardened.

There is challenging to increase at the age of 21 because the growth of bones comes to a halt. Growth hormones and surgeries are available that might promise height growth in adults. However, these procedures might be dangerous to the body. But it is possible to add a few inches or appear taller with some tricks and tips.

What are the Factors That Influence a Person to Grow Taller?

The following are some of the key factors that can help a person grow taller more efficiently:

  1. Genetics:

Did you know that your genetics or the height of your parents usually determines a person’s height? According to a study conducted on fraternal twins, if parents are tall, it is more likely that the children will be tall as well.

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This is because the DNA sequence you inherit determines 80% of your height. According to Genetica Home Research, these genes play an essential role in your growth at the age of 21 (1). FGFR3, GH1, FBN1, GPC3, AND EVC are a few examples of the genes whose mutation might hinder your growth.

  1. Gender:

Compared to females, males tend to be taller. Again, this is because the significant spurt for adolescent males is typically at the onset of puberty, which is about two years after their female counterparts.

But unlike females, males may continue to grow for longer. Again, this is because the experience growth of females happens before the start of their menstrual cycle, which occurs around 12.5 years and subsides after that.

  1. Environmental Factors:

Although genes play an essential role in an individual’s height, environmental factors also determine how tall you will become. Other factors influencing people’s height are socioeconomic status, stress and urbanization.

Although genes play an essential role, environmental factors, social background, geographical location, disease exposure, economic status and pollution are also some major players (2)(3).

  1. Food Habits:

Nutrition and proper diet also play a vital role in height improvement efficiently. For your body to incorporate into your system, it should be able to absorb vitamins, minerals and nutrients to get proper height gain and growth.

Therefore, it is imperative to have a balanced diet for good growth, containing calcium, vitamin D, phosphorus, iodine and magnesium (4). In addition, avoid the consumption of saturated fats and trans fats because they might interfere with nutrient absorption and are challenging to digest.

Best Way to Increase Height After 21:

Here are some of the best ways you can increase your height after 21 naturally:

  1. Balanced Food Routine:

If you want to increase your height after age 21, it’s essential to have a balanced diet. Your body needs to absorb vitamins, minerals and nutrients in order to incorporate them into your system. Therefore, a well-balanced diet rich in calcium, vitamin D, phosphorous, iodine and magnesium is essential for optimum growth.

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If you don’t have a diet with all these essential nutrients, it is not possible to increase your height after 21. Also, ensure you consume trans fats and saturated fats in moderation because they interfere with nutrient absorption and are challenging to digest. Some other essential nutrients for growth and development are protein, carbs, amino acids and calcium. Include the following foods that make you taller in your diet for healthy growth and development:

  • Egg yolk.
  • Tuna, mackerel and salmon.
  • Green leafy vegetables.
  • Nuts like peanuts and almonds.
  • Apples and bananas.
  • Dairy products and milk.
  1. Sleep Well:

If you’re wondering how to increase your height after 21, one of the key things to focus on is getting enough sleep. When it comes to the body’s growth, adequate sleep is critical because during sleep, the growth hormones thicken and lengthen your bones.

To get deep, relaxing sleep, use a comfortable and firm mattress. Also, take a warm bath and wear clean and soft clothes before bed.

  1. Stretches and Exercises:

Stretches and exercises will make you taller after 21 because it helps improve your body’s overall posture helping you gain an inch in height. In addition, exercising stimulates the growth hormone secretion in your body with exercising (5). Sports activities like cycling and swimming can also help increase height, apart from exercise.

  1. Maintain Good Posture:

Did you know that your posture can affect how tall or short you appear? It’s true! Poor posture can make you look shorter and smaller than you actually are. Over time, bad posture can also affect your actual height by causing slouching or slumping. The key is to be mindful of how you stand, sit and sleep. You can tell your doctor how to correct your posture by different means. To correct your posture over time, you can also practice exercises. Talk to your doctor if unsure where to begin and help fix an exercise routine that is right for you.

  1. Meditation:

The pituitary gland meditation can help you gain height even after age 21, which is surprising. With pituitary gland meditation, you can accumulate up to 2 to 4 inches in height. This is because the meditation approach helps stimulate the pituitary gland, which alerts it to release human growth hormone impacting height growth.

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Q1. What are the yoga poses that will help you increase height after 21?

Ans: You can correct your posture by performing yoga poses such as:

  • Mountain pose.
  • Cobra pose.
  • Downward dog pose.
  • Shoulder stand.
  • Triangle pose.

Q2. What are the practical ways that help you appear taller?

Ans: Here are some of the practical things you do that can help you appear taller:

  • Wear comfortable heels without hurting your ankles or hips.
  • A toned body adds height to your silhouette while making your body look slender.
  • Wear a dress that doesn’t make you look short.
  • Wear a high bun or a high ponytail to add to your height.
  • You can add height by wearing vertical stripes.
  • Wear colour-blocked dresses and leggings to make your body appear slimmer and taller.

Q3. What types of physical activities can help with increasing height?

Ans: The following are some of the exercises you can practice that can help you increase height after 21:

  • Forward bends.
  • Spot high jumps.
  • Rope jumping.
  • Bar hanging.

Q4. What are the factors that determine a person’s height?

Ans: Human height is determined based on numerous factors. The important one is the nutrition intake. During the growing years, the person who has better protein and vitamin intake is likely to grow taller than those who don’t.

Other than this, genetics also play a key role in height. Also, lifestyle, hormonal changes, health conditions and even certain medications may effect a person’s height!

Q5. What is the average height of a 21 year old?

Ans: As per a study, the average height of individuals varies from country to country. Racial characteristics play a key role in determining the height of an individual.

In India, the average male is said to measure anywhere between 5 feet 7 inches to 5 feet 9 inches. People in Japan might find this measurement to be quite tall, and those in African nations might find it shorter than their average male!