How can I increase my height after 21 also?
Increasing height significantly after the age of 21 is highly unlikely due to the closure of the growth plates in the bones. However, there are several methods that can help improve your posture, make you appear taller, and maintain overall health:
Nutrition and Diet
While a healthy diet rich in essential vitamins and minerals, such as calcium, vitamin D, and protein, is crucial for bone health, it will not add inches to your height after 21. However, it can support strong bones and good posture135.
Exercise and Posture
Specific exercises can improve your posture and make you appear taller. These include:
- Stretching exercises like hanging from an overhead bar, standing on your toes, and yoga poses such as the mountain pose, Suryanamaskar (Sun Salutation), and Trikosana (triangle pose)124.
- Strength-building exercises and core strengthening activities to support your spine and maintain good posture145.
Good Posture Practices
Maintaining good posture is key to appearing taller. This includes:
- Standing tall with your back straight, shoulders back, and head up.
- Ensuring proper ergonomics when sitting to avoid hunching.
- Strengthening your core muscles to support your spine135.
Footwear
Wearing shoes with small heels or using shoe inserts can subtly add an inch or two to your height135.
Growth Hormone Therapy
While growth hormone therapy can theoretically promote some height increase, it is not effective for most adults whose growth plates have already fused. This treatment is expensive, carries potential side effects, and is not typically recommended for height increase in adults without a clear medical indication1.
Limb Lengthening Surgery
This is a more invasive and expensive option that involves surgical procedures to lengthen the bones. However, it is not a common or recommended approach for simply increasing height and comes with significant risks and recovery time1.
In summary, while significant natural height increase is unlikely after 21, focusing on good nutrition, regular exercise to improve posture, maintaining proper ergonomics, and wearing appropriate footwear can help you appear taller and maintain overall health.