Does exercise increase height?

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Nutrition experts believe that height is not entirely due to genetic factors, but also depends on many factors such as nutrition, environment, exercise.. The following article will discuss whether you Is it possible to increase height after 18 years old?

1. Factors that determine height

Before discussing whether it is possible to change your height after adulthood, we need to consider what factors determine your height in the first place.
Genetics play an important role in determining height, but that's not all.
Studying twins is one way scientists determine how genetics affect body height. Overall, height in twins is highly correlated. This means that if one twin is tall, the other is also likely to be tall. Based on studies in twins, it is estimated that 60–80% of the height difference between people is due to genetics, with the remaining 20-40% due to environmental factors such as nutrition. .
World height growth trends help demonstrate the importance of nutrition and lifestyle factors. A meta-analysis of 1472 height studies with over 18.6 million participants found that the average height of the population improved significantly in 1996 compared with 1896. Nutritional status , improved locomotion may be responsible for this change.

2. Will height not increase after adulthood?

Even when combined with a healthy diet, most people's height won't increase after the age of 18 to 20.
The reason height stops growing is because of the bones, specifically the cartilage. chief. Growth cartilages, also known as epiphyseal cartilages, are specialized cartilages near the ends of long bones. The increase in height is mainly due to the lengthening of the long bones, as the growth cartilages are still active.
As the end of puberty approaches, hormonal changes cause the growth cartilages to harden, ossify and fix the bones and at this time the growth process will almost stop. Growth plate will develop into bone at 16 years of age in women and between 14 and 19 years of age in men, so men are usually taller than women.

3. Do exercises help increase height after adulthood?

A common height myth is that certain exercises or stretching techniques can make you taller.
Many people believe that activities like barbell training, rock climbing, and swimming can increase height. However, there is no evidence or research on the effects of these exercises on height growth after adulthood. Height may vary slightly during the day due to increased or decreased compression of the discs in the spine.
Some of these activities can reduce spinal disc compression and temporarily increase height to a very small extent. However, this is not a real change in height, and these effects are not long-lasting.

4. Does weight training reduce height?

Many people worry that exercise, especially weight lifting, can be detrimental to height. Some of these concerns are specific to children and adolescents, who are in the growth spurt, where growth cartilage has not yet ossified.
However, most research shows that weight training is safe and beneficial at any age, as long as it is appropriately supervised. Most doctors and sports medicine experts also agree that there is no need to avoid weight training in children and adolescents.
A study asked 500 sports medicine experts whether lifting weights should be avoided until the growth plates have grown into complete bone. 85% of experts think it's not necessary to avoid weight training, and only 10% think it's best to avoid weight training. Additionally, other research shows that the main concern for weightlifting injuries is lack of supervision or improper use of equipment. Weight training can lead to mild compression of the spinal discs in adults. However, this compression is only temporary and will recover when we rest.
A potential cause of concern is herniated discs that occur as a result of trauma during work and exercise, causing damage to the discs in the spine and possibly a slight decrease in height.

5. Adhering to a healthy lifestyle before the age of 18 can help you reach your potential height.

While you may not be able to change your height as an adult, there are things you can do to maximize your height potential during your teen years.
To achieve that you need to supplement with proper nutrition and not be deficient in any vitamins or minerals. Many people in today's modern society are deficient in important nutrients such as vitamin D and calcium. These nutrients are important for bone growth and overall health. Calcium from the diet alters hormone production in a way that benefits bones. Vitamin D may also improve bone health. A great way to combat nutrient deficiencies and promote optimal bone growth is to increase your intake of fruits and vegetables.
Eating enough protein is also essential for bone health, although some have questioned whether eating too much protein could be harmful to bones. However, a meta-analysis of 36 studies found that higher protein intake was not harmful to bones. In fact, higher protein intake is beneficial for the bone density of the spine. You should try to consume at least 20 grams of protein each time you eat. Good sources of protein include eggs, poultry, lean meat, and dairy. Soybeans and other legumes are also rich in protein.
Although proper nutrition in childhood is essential to achieve maximum height, there can be differences between men and women. Some studies have shown that environmental factors, such as nutrition, may play a larger role in height in women than in men. This may be partly due to differences in access to food and medical care or higher rates of osteoporosis among women
Other lifestyle choices, such as not smoking, may also have benefits height during development
However, it's important to remember that while lifestyle factors in childhood can affect height, a person's final height is still largely due to genetic.

6. If you can't change your height, what should you do?

If you are an adult who is not satisfied with your height, you can try some of the following:
Practice a good posture: Bad posture, gait can steal anyone's height by a few centimeters. Try high heels or insoles: Choose shoes with higher heels or put insoles in shoes to add a few centimeters of height. Gain muscle to feel stronger: Overall, if you feel small, lifting weights to build muscle can help you become more muscular and confident. Although these simple strategies can be helpful, some people use medical treatments or procedures such as lengthening the bones of the lower leg. However, due to the invasive and expensive nature of these operations, many people do not opt ​​for these measures. These measures are even banned in some countries.

Others seek growth hormone (GH) treatment. GH may improve height in children who are not growing normally, but the benefit of this treatment in adults is uncertain.
Finally, you should accept your height rather than consider invasive measures.

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Reference source: healthline.com