How to Increase Height

How to Increase Height After 21

Don’t be a worry in case you do not get the growth of height during teenage times or shorter by some inches.Don’t lose your hope to increase your height after 21 and makes your dream true that you can fulfill with some simple and easy tips.

Well,21 is not a big age where you do not get to increase your height, it is not old so never lose your hope.Bring the confidence inside you and increase your height by following some healthy lifestyle & comparing your height before and now then.

If you go to the market then an easy way comes to our mind that buys some pills and medicine. Do not consume totally depends on pills and medicines as these are some options for you to increase the height and easy solutions without putting any extra effort.

There are some guaranteed methods through which you can improve your height at your home that are safe and do not give you side effects.You can read below all the healthy tips on how to increase the height after 21 and follow regularly.

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Eat always Healthy

One of the best ways to cure all the health issues is to eat healthy foods because to grow yours in a healthy way it is necessary to consume nutrition-rich foods.

Foods rich in iron, manganese, zinc, phosphorous, and calcium are the best foods to improve the height of males and females.

By consuming the rich nutrition foods, the body and muscles start absorbing the beneficial diet that is incorporated to keep the body fit and healthy.In your daily diet start intaking more fresh fruits, vegetables, grains, dairy foods, and lean meat in a balanced way to help the height grow.

From today onwards, if you want to improve your height then start taking a rich diet and nutrition that play a vital role in increasing your height. If you start eating then the body starts absorbing all the essential vitamins, minerals, and nutrients that result in good growth and height gain.

Healthy foods for height increase

Eating a diet rich in calcium, Vitamin D, iodine is the best to grow your body in natural ways and provides multiple benefits to you.Do not consume trans and saturated fats foods as these foods are unable to digest and interfere in the absorption of nutrients.

Start consuming the protein, carbohydrates, amino acids for healthy growth and development. These are the foods good to increase the height:

  • Carrots
  • Egg yolk
  • Beef
  • Fish – tuna, mackerel, and salmon
  • Liver
  • Green leafy vegetables
  • Potatoes
  • Nuts such as almonds and peanuts
  • Chicken
  • Beans
  • Peas
  • Fruits like apples and bananas
  • Milk and dairy products

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Take Good Sleep

Early to bed and early to rise is the correct statement to make a body healthy and cure all the health problems. One of them is to increase height by taking proper sleep. You can take deep sleep for at least 8 hours at the night to repair your body and makes your body healthy for the next day.

Good sleep is necessary

While you sleeping, growth hormones are also activated and generated in your body. So, sleeping and taking rest is essential part of the body.
Due to adequate sleep, the growth hormones of the body thickening and lengthen the bone’s density.

This is the reason complete sleep needs to be done on regular basis.
You start taking a deep sleep on regular basis with consuming a proper diet and also, do some exercise and follow the below natural tips.

  • Sleep on the comfortable and firm mattress daily.
  • When you go to sleep then wear clean, soft, and comfortable clothes.
  • Keep your room dark and silent when you are sleeping and ensure it.
  • If possible then take a warm bath before going to sleep.
  • Relax your body and exercise deep breathing before going to sleep.

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Take Sunlight on daily basis

The best source of Vitamin D is the sunlight, with the sunlight you can get enough vitamins which the body requires. Do you know how much it is good for your body? With the help of Vitamin D, your length of the body is improved.

Vitamin D affects the growth of your body and results of which , you can get the result.

Sunlight Not good for skin

By exposing your body to the presence of sun rays, you can get enough amount of Vitamin D which your body required.You can take the sunlight early in the morning or late afternoon because during this time, ultraviolet radiation is low.

It is one of the easiest ways to increase the length of your body and makes your wish true.

Adopt best routine

While keeping everything in your mind, trying and testing lots of things, do not forget to make a healthy routine.

Consume foods on time

It is very common that at the time of young age, we do not eat properly on time, do not eat extra, thinking of gaining the extra weight. Do not follow such kinds of rules and make a proper schedule of everything, eat heaviest healthy meals in the day time as well in the night time.

You can easily break the number of large meals into small quantities or 5-6 meals with maintaining the gaps of 2 hours.

Routine Exercise makes you longer

If you are 21 ,then do not worry to increase the height after 21.Start doing exercise that can be yoga, meditation, workout, gymnastics swimming, dancing or get join yourself with any kinds of sports.

Exercise is best

By doing regular exercise, your body muscles keep active that might be helped to increase the height.Some of the best exercises to increase height is to do skipping, hanging from the bar, standing on your toes, etc. Watch tutorials on youtube and stay fit and grow.

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Keep your body weight fit

With the overweight during the growth of ages becomes a hindrance to increasing the height. Being overweight may stop your height growth or do not get the required result of longer looks which you are searching for.

Reduce body weight

With obesity, the spine pressurizes and results in compression, so it is very necessary to maintain the ideal weight and stop eating more.Eat simple foods and looks healthy with longer looks.

Drink more Water regularly

You have to drink lots of water to make your body healthy and fresh, if your body is healthy then definitely, it contributes to increasing your height.On regular basis, you have to drink at least 8 glasses of water to make your body fit and for the better working of the body organs.

Drink lots of water

One of the great advantages of drinking enough water daily is to flush out the toxins from the body and make all the body fit in natural ways.

Your digestive system becomes good and your body starts absorbing all the essential nutrients present in the body. With all these, you get the growth in height and remove all tensions. Consume more water to make your body active and light always.

Keep maintaing the Posture of body:

Are you getting worried about how to increase your height after 21 then don’t need to worry? Just follow the simple steps and get results.You need to maintain, your body posture and keep right your posture always while sitting and standing.

With the right posture, you do not put much pressure on the backbone. You can stop putting pressure on the backbone while maintaining proper sitting, sleeping, and waking.

Keeping slouch and bend movements of the body sometimes puts the pressure in the wrong place at the back and of course other parts of the body.Never, lift more weight, because, it can stop the growth of your body and also stop increasing the height.

Maintain postures to keep healthy

Recipients With the correct posture of sitting and standing, you look taller as well also prevent you from headaches and back pain that often occur.
Following are the best posture that women can follow to increase their height through standing:

  • Keep your shoulders a little back
  • Try to pull out the belly position towards your spine, keep maintaining the muscles engaged very light
  • When you stand then maintain to head level with in line with your body
  • Always keep feet shoulder-width apart
  • Do not lock the knees
  • During the standing time, put your lightweight on the balls of your feet.
  • Your arms hang in a natural way at the sides

Following are correct postures when you sitting anywhere :

  • When you sitting then try to keep your feet in touch on the floor and looks like its flat
  • Always while sitting, maintain the thighs stay parallel with the floor or adjust the chair and correct the posture of sitting
  • During sitting, never cross your legs
  • To make the body comfortable, most of us uses a small pillow or towel but it is one of the best ways to correct the posture
  • Keep your shoulder relaxed in order to maintain the overall body posture.

When you keep your body posture good then space between the vertebra maintain properly and you look taller and longer. All the above postures are correct, you can adopt them in your regular routine and do not get any side effects.

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Stop Drinking and Smoking

At the time of adolescence, most of them start adat the habits of drinking alcohol, smoking with taking drugs also to look cool.Most of us, with the influence of friends, distract and start consuming all the negative drinks and are misguided from the growing path of life.

But, one of the major side effects of these bad habits is to body stop growing and one of the major disadvantages is your height does not grow.

Due to low height and high weight, you start feeling awkward. So, it is better to stop drinking alcohol and smoking, keep yourself healthy. You can stop now and see the changes in your body and definitely your body start working in a positive manner.

Give Strength to your the core muscles

With the help of a strong midsection, you can easily maintain the best posture of your body and will increase your height & start looking taller.Do you know, what are the core muscles and how they affect to look your taller? The core muscles are those muscles that are present in the abdomen and along the spinal column.

Through the core muscles, the spine gets support and easily work. When the muscles of the core, become weak then the spine is not started working properly.Due to not properly working, the core muscles get compressed and results lead to slouching.


If you really want to increase the height and get your strong core muscles by doing all the below exercise.

  • Plank: Try to keep your abdominal muscles engaged and keep holding the position at the top of a push-up.
  • Superman: You can lay down on the stomach, and stretch or extend the arms, legs, and head off the floor and hold.
  • Abdominal crunch: You can lay down on the back while down knees bent and feet on the floor, keep raising the head and shoulders with the help of the core muscles.

Read For More Details :Grow height after 21


With the above all remedies to increase the height after 21 years, there are also some other solutions that definitely provide you result. But, these are not the natural solution and they might include health supplements and surgeries and provide side effects.

You might not see the side effects at an instant but in the future, you have the chance of side effects.You can try all the above methods with belief and achieve your goal by regularly following.

In case, you have any doubt then message us in the below box. To know more about the health-related problems, visit our website to gain more knowledge and be perfect.


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Amita Srivastav is a Content Developer with more than 9+ years of experience in Content Writing. She forayed into the area of writing content as a freelance. Quickly full-fledged entered the Digital Marketing and SEO domain. as a Content Marketer in Fashion, lifestyle, affiliate marketing domains.
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