20 Ways to Increase Your Height & Grow Taller Fast Naturally

Tired of being called a shorty all your life? Frustrated on being looked down upon by friends, family members and colleagues on more than one occasion?

Wishing there was some way you could increase your height and grow taller without necessarily resorting to lengthening surgery where the doctors will break your shin bones and extend them?

If your answer is a big ‘YES’ to all these questions, then you have come to the right place.

Given below are all the details you need to know about growing taller along with some great tips to help you find out how to grow taller fast.

Common Causes for Short Height or Puniness

A common misconception among many individuals is that a person’s height solely depends on genetics, i.e. the height of his parents or everyone else in the family. However, this is not entirely true.

While genetics do play a role in determining your height, there are some other factors that can hinder your growth, especially during the growing phase which is before 21 years of age. Some of these factors include, but are not limited to:

  • Hereditary disorders (1)
  • Hormone growth problems
  • Adverse reactions to medications
  • Infections that hinder growth, and
  • Stress

Apart from these, there are some controllable factors that can also prevent you from growing taller. These include:

  • Nutritional deficiencies
  • Improper diet
  • Irregular lifestyle
  • Incorrect posture
  • Lack of physical exercise, and
  • Habits like smoking and alcohol consumption

Does that mean there is no hope at all?

Don’t worry; all hope is not lost yet. There is a way you can grow taller even after 21 years of age.

And it does not have anything to do with growth hormones or surgery. The trick here is to concentrate on your spinal column and work on extending its length.

That’s right! Your spinal column holds the secret to making you look tall or short. Take for example, the Burmese women belonging to the Padaung tribe.

It is customary for them to cover their necks with numerous brass rings stacked one upon the other. The result? A neck that looks over 20 inches taller than the average human neck!

Astounding but true! How is this possible you ask? The truth is that a human being’s spinal column is made up of 33 vertebrae.

Each vertebrae is linked to the other with a fibro-cartilage which acts a shock absorber and cushion that prevents the vertebrae from rubbing against each other and deteriorating in the process.

Studies have indicated that this cartilage holds the key to increase height, and can grow even after you become old.

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Debunking Myths about Growing Taller

Growing taller is something that can be easily achieved. Sadly though, there are enough myths surrounding the same to confuse anyone out of his/her mind.

So before we actually move over to the part where you can find out how to grow taller, let’s take a quick moment to debunk some of the more popular myths about growing tall.

  • Myth No.1:  Height increase is not possible after 21

Like mentioned above, there is a way to increase your height even after crossing 21 years of age.

However, don’t expect astonishing results as the maximum height increase you can experience by extending the length of your spine is about 1 to 2 inches.

  • Myth No.2: Consuming Vitamin and Mineral rich foods can help you grow tall naturally

Again there is a lot of debate surrounding this myth. Sure, vitamins like calcium help in the formation of bones.

However, that’s about all they do while not necessarily increasing the length of your bones.

  • Myth No.3: Herbal Supplements can help you gain weight

Herbal supplements do not help promote height growth. Rather, they only cause a slew of side effects like obesity that can make you look shorter instead.

  • Myth No.4: Smoking reduces height

This is not necessarily true. While smoking itself does not make you lose height, it hinders the normal development of your bones, leading to stunted growth that can make you look short.

  • Myth No.5: Sleep has nothing to do with height

Not many know that in addition to making the body relax, heal and rejuvenate, proper sleep promotes healthy growth.

That’s true! Sleeping soundly enables the body to release a growth hormone that helps the bones and muscles develop properly. So remember, you can actually grow taller while sleeping.

  • Myth No.6: Caffeine reduces height

Like smoking, caffeine does not have any direct effects on your height (2). However, what it does do is hinder your normal sleeping routines, thus leading to stunted growth that can, in turn, make you start looking around on tips showing you how to become taller.

  • Myth No.7: The Dress you wear can make you taller

Many individuals are of the impression that dressing a particular way can make one taller. In reality, the way we dress only creates a visual impression (or rather illusion) height which does not have any permanent effect on the appearance.

  • And finally! Myth No.8: Grow Taller programs are very effective in helping you become taller

Ok so you have probably seen all those ‘grow taller’ programs on the television advertising about instant and astonishing growth.

Let’s get a few facts straight here. None of these programs can deliver the results it promises.

So don’t dream about growing five inches or taller within a week as was advertised in that program you saw on T.V.

Most of these programs are centered on exercises that help lengthen the spine. And we all know where that is going to lead.

No matter how rigorously you follow the program, the maximum increase in height you can experience is only about 1 to 2 inches.

Then there is also the issue of enrolling with a program that offers at least this much growth without taking you and your hard earned money for a ride.

Of course, sticking to a program once you enroll in it is another problem altogether.

20 Natural Ways to Increase your Height Naturally (Grow Taller)

Ok, let’s come to the part that fuels the entire debate on this topic; How to grow taller? Given below is a list of home remedies that may help you in your quest to become taller.

However, they may not be what you are looking for if you want to know how to grow taller fast.

Rather, these remedies show you how to grow taller naturally without subjecting your body to any side effects.

1. Grow Taller Exercises That Really Work

Your first option when it comes to hunting around for ways to grow taller naturally is to opt for exercises that help you stretch your body.

The spine can be lengthened or straightened by some very simple exercises to grow taller for teenagers. Here are a few of them you can try out.

2. Swimming to Grow Taller

Swimming is an excellent choice of exercise for increasing one’s height. When you swim, your body tends to stretch in opposite directions (i.e. your legs move in one direction while your arms move in the other).

This allows your body to stretch to its maximum, thus lengthening the spine effectively in the long run.

3. Skipping/Rope Jumping

Ever tried skipping before? Well, if you are wondering how to get taller, this is one exercise you definitely need to take up.

In addition to being just another fun game kids tend to play all day long, skipping and rope jumping helps stretch your body, especially your spine.

If you notice, when skipping or rope jumping, your body takes up an erect position automatically.

This stretches your back comfortably while the pressure placed on your knees when landing causes the calves to lengthen vertically.

Couple these movements and you got a couple of inches to add on in height, with a constant routine of course.

4. Hanging Bar Exercises

These exercises will come to your rescue when trying to increase your height as well. Hanging from a hang bar at frequent intervals throughout the day will extend your spine by a few inches eventually.

Another alternative is to hang upside down which will also help your body attain an erect position thanks to gravity.

In addition to correcting your posture, this will help you gain a few inches in height down the lane.

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5. How to Grow Taller Using Stretching Exercises

Stretching exercises are great ways to help you out when looking out for ways on how to grow taller during puberty.

The body is at its maximum growth phase during this time, meaning you have the time and energy to commit your body to some rigorous stretching exercises.

Some stretches you can try out include the seated and standing toe touch, the cobra stretch, the cat and cow stretch, the pelvic shift stretch, the table top stretch, the triangle pose stretch and the downward facing dog pose stretch.

Read up on these stretches on the internet and practice them at frequent intervals throughout the day to help your body stretch to its maximum limit, thus allowing it to benefit from an additional 2-3 inches of height as you grow to reach your maximum height by the age of 21.

6. How to Increase Height by Doing Yoga

Yoga is a great way to become taller naturally. Many individuals who ponder on how to be taller actually opt for yoga classes to increase their height sans any side effects.

Yoga has a great way in extending all the bones in the body in addition to spreading positive energy through it.

There are numerous poses that are related to height increase in yoga.

But the most recommended ones include the Mountain pose, Cobra pose, Bow Pose, Seated Forward Bend Pose, Wheel Pose, Triangle Pose, Hand under Foot Pose and the Surya Namaskar pose.

Practice these poses on a regular basis to not only become taller naturally, but to also feel healthier and more confident about yourself in the process.

[ Also Read: Yoga for Weight Loss (Recommended Yoga Poses)]

7. Eat a Balanced Diet

Believe it when you read that nutrients do not necessarily help you grow tall. However, a balance diet is essential to avoid the opposite of what you are trying to achieve, stunted growth.

Nutritional deficiencies in the body can hinder the latter’s growth considerably (3), resulting in an individual not reaching his/her full growth potential by the time he/she attains puberty.

So make it a point to stock up on nutritious foods rich in vitamins and minerals. While calcium helps in bone growth and repair, carbohydrates can help provide the energy needed for all those stretching exercises and yoga poses.

Ensure to eat a protein rich diet as well in the process to ensure that your muscles are able to keep up with the gradual increase in height.

8. Maintain a Strong Immune System

The weaker your immune system, the more susceptible you become to illnesses and infections that can stunt your growth down the lane.

So when planning out a proper diet, make sure to include foods that can strengthen your immune system to fight against these disorders effectively.

Some foods that target the immune system specifically, aiding it to grow stronger include milk, cheese, nuts and raw fruits and vegetables. Incorporating these in your daily diet can help you retain your normal growth height for years on end without shrinking.

9. Drink Lots of water

You will be surprised to find water in the list of tips on how to increase height. Water happens to be one of those miracle cures that naturally aid your body in more ways than one.

While we are not concerned about other benefits here, drinking loads of water every day can help harmful toxins and free radicals from your body which may otherwise affect bone growth and hinder normal growth patterns.

It has also been noted that almost all the diseases a human being gets is connected to the digestive system in one way or another.

Keep the digestive system happy and you have yourself a disease free body. Drinking plenty of water every day can help aid the digestion process, thus keeping the digestive system clean and free of blockages which may otherwise lead to trouble elsewhere in the body.

In addition to drinking water, eat a lot of watery fruits and vegetables like oranges, watermelons, grapefruits, strawberries, raspberries, cucumber, lettuce, cabbage, celery and cantaloupe to keep the water levels in your body adequate at all times.

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10. Consider taking Ashwagandha

When researching on how to make yourself taller, you would have definitely come across multiple mentions about Ashwagandha, a natural element which is said to boost height growth in individuals.

Studies have revealed that Ashwagandha contains specific minerals that aid in increasing bone density (4) as well as broadening the bone skeleton.

There are two ways in which you can use Ashwagandha to treat your height issues.

Method I: Ashwagandha Root, Sugar and Milk

Also called as Indian ginseng or winter cherry, Ashwagandha  root can be easily found in any herbal store.

What you need:

  • Ashwagandha Root
  • Powdered Sugar
  • Milk

What you need to do:

  • Powder the Ashwagandha root and filter it to get a fine powder.
  • Add equal amount of sugar to the powder. Blend well.
  • Add 2 tbsp. of this blend with 200 ml of milk and stir well.
  • Drink this concoction every night before hitting the bed. Follow the remedy for 45 days for results.

Method II: Ashwagandha, Black Sesame and Date Palm Fruit

In addition to treating your height problems, Ashwagandha can also treat a number of other conditions like back pain, hip pain and arthritis which can lead to the person adopting a curved position while standing or sitting, in turn, creating the illusion of puniness.

What you need:

  • Ashwagandha Root
  • Sesame Seeds
  • Date Palm Fruits
  • Cow’s Butter

What you need to do:

  • Take equal quantities of the Ashwagandha root and sesame seeds. Powder the two together and filter to get a fine powder.
  • Add 1 tbsp. of this powder to about 5 date palm fruits and mix well.
  • Eat the fruits and follow them with 2 tsp. of cow’s butter.
  • Follow this remedy for 40 days every day to get noticeable results in height.

Note: Elderly individuals and pregnant ladies are advised against using Ashwagandha. It is also recommended to avoid any kind of spicy, oily or fried foods during the treatment period.

11. Improve your Posture

Not many realize that the way we stand, sit or walk can affect our height in the short and long terms.

Adopting a slouched position while standing, sitting and walking not only makes you look shorter than you normally are, but also causes your spine to curve permanently in the long run.

Maintain a good posture when sitting, standing or walking. Keep your back straight and chin straight, and your shoulders back.

Keeping your spine straight as you age is the only way you can prevent shrinking with age. It will also make you look taller.

12. Get Proper Sleep

Proper sleep is essential to growing taller in more ways than one. Wonder how?

The body tends to release the human growth hormone called HGH half an hour into your sleep which spreads throughout your body for the next one hour.

It is during this period that your body is able to absorb the growth hormone properly. Hence, not waking up during this period is essential to growing taller and stronger.

Another thing to note here is that with time, the effects of gravity will lead to a decrease in the space between the vertebrae in your spinal column, making it shrink gradually.

Proper sleep can effectively counteract this effect and straighten out a curved spine, thus helping you increase your height by at least 2 inches or so.

This is why it is considered essential to have adequate sleep a day, plus undisturbed sleep that will help you combat the effects of gravity on the spine as well as reap in the benefits of the human growth hormone.

Ensure to keep the sleeping environment as relaxing, pleasant and peaceful as possible. Reduce any light or noise that may be distracting and wake you up.

Make it a point to remove all other distractions like the television, radio and gaming devices, etc.

from the room as well so that you can enjoy a blissful, undisturbed sleep for at least a few hours, thus allowing your body to do its work effectively with minimal hindrances on your part.

13. Try Meditating

This may sound funny but many believe that meditation can have height increasing benefits on the body.

Meditating has been shown to have positive effects on the pituitary gland which is responsible for the release of the human growth hormone. Hence, meditating for a few minutes every day can help the gland release more HGH which, in turn, will aid in growth.

Along with this, meditation has also proven to reduce issues like stress, anxiety and depression, etc.

which can hinder the normal growth of an individual considerably. So use meditation to get rid of these problems and increase your height naturally.

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14. Stand in the Sunlight

Now we don’t want you to stand under the sun all day long and get burnt! But standing in the morning sunlight for about 20 minutes a day can help you grow taller naturally. Sunlight offers the body abundant levels of Vitamin D which aids in proper growth.

Vitamin D is essential for the proper absorption of calcium from the foods you eat. This, in turn, allows your bones to become stronger as they grow, thus aiding you reach at least a part of the height you desire in the long run.

So get out there first thing in the morning and allow the rising sun to hit your body in all its fiery glow. You will be pleased with the results for sure.

15. Try Breathing Exercises as well

Another concept that not many understand can help increase one’s height by about an inch or so.

Breathing exercises help increase the amount of oxygen your body gets, thus stimulating growth.

A few minutes of deep breathing exercises every day where you fill your lungs with air and keep it inside for about 6 seconds before exhaling slowly will help you notice desirable results in your height eventually.

16. Massages Can Help as Well

Try to throw in a couple of massages during the meditation and breathing exercises to stimulate growth.

In addition to relaxing and extending the muscles, a body massage can help stretch your spine and straighten it, thus helping increase your height naturally in the long run.

17. Treading on Unchartered Waters

‘How can I get taller?’ If you still keep pondering about this question in spite of following these natural ways to increase height, chances are you may need to opt for artificial means to attain the height you desire. Here are some options you can try out for the same purpose.

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18. Human Growth Hormone Supplements

In some cases where the pituitary gland does not produce sufficient HGH to aid growth (especially during puberty), a doctor may prescribe HGH supplements for you to take on a daily basis.

These hormones stimulate the pituitary gland to release more HGH to support your growth.

However, make sure you get these supplements only from a registered practitioner and not a run of the mill medical shop.

19. Stem Cell Therapies

Studies have indicated at the possibility of increasing an individual’s height using stem cell therapies.

These therapies target the bone marrow and stimulate the growth of the same, thus aiding in height increase.

There is no substantial proof to back these claims though as the therapies are still in their testing phases and may take some time to be available for individuals wanting to opt for them.

20. Leg Lengthening Surgeries

An individual can opt for lengthening surgeries as the final resort to increasing his/her height. In the procedure, a metal device consisting of an actuator and extension rods are inserted into the bones in the legs.

The rods are lengthened gradually via a magnetic system using a handheld controller. This allows the bones to extend with the rods as well, increasing height effectively.

Although it may be considered as an effective way to increase height, a leg lengthening surgery is a very risky and time consuming procedure.

Chances for the bones not accepting the metal extensions are high while the recovery period is long and painful.

It is also a very expensive procedure and needs to be considered only if you are desperate enough to put your mobility on the line in order to grow taller.

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The Final Verdict

Growing taller is something everyone wishes, especially if he/she is very short. There are numerous ways to increase one’s height via natural as well as artificial means.

While natural means come with minimal side effects, the same cannot be said for artificial height increasing methods.

Watch Ways to Increase Your Height & Grow Taller Fast Naturally

One has to weigh the pros and cons of every one of these procedures and methods before adopting the one that best suits his/her requirements and body conditions.


  1. … [Trackback]

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  2. I am studying in school and my friends make fun about Height can you suggest how to grow taller in a week

  3. I have exams for army and my height is my concerned is there any way to increase height in 1 week

  4. Is there any specific food or diet plan to Increase Height.

  5. Many People suggest me to do Yoga to Increase Height.Can you tell me how to Increase Height by Yoga

  6. I am already doing jumping and swimming to increase my height but I want to know which is the best yoga to Increase height.

  7. I am 18 years old and my growth was very slow but now I am worried about my height I also like to know up to which age height Increases.

  8. how to grow taller exercises after puberty and grow taller by 3 to 6 inches. please tell me the exercises

    • Rati, there are many exercises to grow taller after puberty Below are 5 of them. These exercises are scientifically proven exercise to grow taller 3 to 6 inches easily

      1. Vertical Hanging
      2. Nkle Weight
      3. Pilates Roll Over
      4. Forward Spine Stretch
      5. Cobra Stretch

  9. Shruti tell me how to grow taller after 16, 18, 20 exercises ?

    • Devan, follow all the exercises which we mention above to grow taller naturally by doing exercises

  10. Hey Shruthi, I am Girl and i would like to know if my height increase after the age of 15, 16, 17, 18, 19, 20, 21 years old. At what age does usually height stops growing ?

    • Girls Height usually stops growing after the age of 18. after the enter puberty the growth will be stopped