Length parameters
An individual's height is affected by many factors, such as genes inherited from both parents, diet, and the level of activity that the individual enjoys, in addition to the pregnant mother's nutrition before birth. It is noteworthy that boys enjoy a faster rate of growth and increase in height than girls in both childhood and adulthood. It is worth noting that the process of increasing height in males is not affected by age as much as it is affected by the beginning and end of puberty, as their height increases annually by 9.5 cm, so the average height for 20-year-old males is about 176 cm. In addition, the increase in height in girls is affected by puberty, as the peak occurs a year or two before the first menstrual period. Therefore, most females reach their maximum height increase between 10 and 13 years, and thus the average height for a 20-year-old girl is about 162 cm.
Balanced Food
Eating a healthy, balanced diet helps bones grow well during the growth stage, so the diet should include fresh fruits, vegetables, grains, proteins, and dairy, while being careful to avoid foods containing sugars and saturated and trans fats. It is also recommended to take calcium on an ongoing basis. Equivalent to 1200 mg as a daily ration for women over the age of fifty, and men over the age of seventy, in addition to the importance of consuming sources that contain vitamin D, which is necessary for bone health, which is found in tuna, fortified milk, and egg yolks, or obtaining it through nutritional supplements.
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The importance of getting enough sleep in increasing height stems from the secretion of growth hormone in the body during sleep only, as not getting appropriate periods of sleep may lead to complications resulting from the lack of growth hormone production. On the other hand, sleeping enough may It helps produce more of this hormone.
Proper body posture
A person can appear taller by maintaining the correct body positions while standing and sitting alike. While standing, it is recommended to keep the head straight with the level of the body, return the shoulders back while pulling the abdomen inward, avoid bending the knees, and keep the feet straight. Slightly apart, leaving the arms hanging naturally. As for the correct sitting position, the person is supposed to make sure to keep the soles of the feet touching the ground, avoid crossing the legs, and adjust the sitting position so that the level of the thighs is parallel to the ground, in addition to placing a small pillow to support the back and rest the shoulders.
Surgical intervention
Surgical intervention is used to increase height in some special cases, such as people with dwarfism. This process is characterized by being painful and requires a long period of time to complete, as it depends mainly on breaking the thigh and leg bones, then installing spacers between them, so that the bones are pulled away from each other. By using these spacers, the body is able to build more bones to fill the spaces that form between them.
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