Is it possible to increase your height after 18 years old?

The article is professionally consulted with Master, Doctor Nguyen Minh Tuan - Pediatrician - Pediatrics - Neonatology Department - Vinmec Danang International General Hospital.

Many people are not satisfied with their height and they really want to find ways to improve it. Some claim that good nutrition or special exercises can increase height in adulthood. This article will discuss whether you can increase your height after 18 years old.

Before discussing whether it is possible to change height as an adult, it is important to consider what determines height in the first place. The easy answer is genetics, but that's not the whole story. Studying twins is one way scientists determine how genetics affect body height. Overall, height in twins is highly correlated. This means that if one of the twins is tall, the other has a high chance as well. 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. . A study of 18.6 million people showed changes in height over the last century. Evaluation results have shown that mean height in some countries has increased at two points in 1996 compared with 1989, and this is mainly due to improvements in nutritional intake in these countries. .

Even 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 the bones, specifically the growth plates of the bones, stop. work. Growth plates, also called epigenetic plates, are specialized areas of cartilage near the ends of long bones. The increase in height is mainly due to the elongation of the long bones because the growth plates are still active. Near the end of puberty, hormonal changes cause the growth plates to stiffen and bone elongation to stop.
Growth spurts occur around the age of 16 in women and between the ages of 14 and 19 in men. Daily activities affect the cartilage and fluid in the spine and cause a slight decrease in height from day to day.

Many people believe that activities such as hanging, climbing, using inversion tables and swimming can increase your height. The truth is that there is no evidence to support these claims.
Although your height varies slightly during the day due to the compression and decompression of the cartilage discs in the spine. By decompressing the disc, some of these activities can temporarily increase your height to a very small extent. However, this is not a real change in height, as any changes are quickly reversed. This height loss during the day can be up to about half an inch (1.5 cm). Some studies have shown that the height of the discs in the spine may continue to increase through young adulthood, but the impact on overall height is minimal.

Many people worry that exercise, especially weight lifting, can harm height. These are some of the common concerns of children and adolescents who have not yet closed the growth plates.
The cartilage of the growth plates is weaker than the mature bone that forms during adulthood and may be more susceptible to damage. However, most research shows that weight training is safe and beneficial at any age, as long as it is appropriately supervised. Evidence from research shows that weight training in children and adolescents does not cause problems with stunted physical growth
A study asked 500 experts in sports medicine whether Weight lifting should be avoided until the end of a person's growth spurt, 85% of experts consider it unnecessary to avoid weightlifting and only 10% consider it 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.
In adults, the growth plates have closed and become stronger than in childhood. Therefore, the risk of damage to the growth plate is not a major concern. Lifting weights can lead to mild compression of the spinal discs in adults, but it is reversible and resembles normal daily activities. One potential cause of concern is trauma such as a herniated disc. In this case, the size and health of the discs in the spine may be compromised and a slight decrease in height may occur.

While you may not change your height significantly as an adult, there are things you can do to maximize your height potential in your teens.
In general, you must make sure that you are eating enough and that you are not deficient in any vitamins or minerals. While many children eat enough (or even too much), the quality of the diet is often poor. As a result, many people are deficient in important nutrients for bones and the body such as vitamin D and calcium. Calcium from the diet alters hormone production in a way that benefits bones, and vitamin D can 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, one large analysis found that higher protein intake is not harmful to bones, but it is also beneficial for bone density of the spine. One way to increase your protein intake is to try to consume at least 20g of protein per serving. Foods such as eggs, milk and soybeans and other legumes are also good sources of protein for the body.
Although proper nutrition in childhood is essential for you to reach your maximum height, there may 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 to higher rates of osteoporosis among women. Other lifestyle choices, such as not smoking, can also benefit your height during growth.

Although most adults won't grow taller after the age of 18 to 20, there are exceptions to this rule. First, the closure of growth plates may be delayed in some individuals. If the growth plates remain open between the ages of 18 and 20, which is uncommon, height can continue to increase.
Second, some people have gigantism. This condition causes an overgrowth, usually from overproduction of growth hormone (GH). However, these individuals usually only increase in height until their growth plates close at around age 22.
In general, these conditions can increase the height until the growth plates close.

If you are an adult who is not satisfied with your height, there are a few things you can try:
Practice good posture: Poor posture can steal anyone's height by a few inches. Try heels or insoles: Choose shoes with a higher heel or put insoles in your shoes to add a few inches of height. Gain muscle to look and feel stronger: Overall, if you feel small, lifting weights to gain muscle can make you more muscular and confident. While these simple strategies can be helpful, some people use more extreme measures, such as medical treatments or procedures. Some of these procedures involve lengthening the bones of the lower leg. However, due to the invasive and expensive nature of these operations, many people do not opt ​​for such drastic measures. These procedures are even banned in some countries. Some people choose to improve their height with growth hormone (GH) therapy. Although GH may improve height in children who are not growing normally, the benefit of this treatment in adults is uncertain.
Ultimately, you should find ways to accept your height rather than consider harsher measures.

While you may not be able to grow as tall as you would like, there are things you can do to help yourself accept your current height. You can be happy and successful regardless of your stature. Make a list of your best qualities, both physical and non-physical, that can help improve your prospects. Alternatively, you can focus on other areas of self-improvement.
Height is largely determined by genetics and most people won't grow taller after the age of 18. However, proper nutrition during childhood and adolescence can help you to develop your maximum height. If you are not satisfied with your height, you may want to consider some simple strategies to look and feel your best. These may include good posture, wearing shoes or heels, or lifting weights to build muscle. What's more, focusing on your strengths and other areas of self-improvement can keep you from focusing on your height. Ultimately, you can't change the hand you've been dealt in life, but you can find ways to capitalize on it.

Reference source: healthline.com