Many people, even after turning 18, dream of adding a few more inches to their height. While it’s a common desire, the reality is that increasing your height after your teenage years can be challenging, if not impossible.
Some may claim that certain exercises can help you grow taller, but it’s important to approach these claims with caution. In this article, we’ll explore the factors that determine your height and discuss whether there’s any hope for growth after 18.
Why your height is largely set by age 18
The Genetics Home Reference from the U.S. National Library of Medicine sheds light on the fact that growth plates, which are responsible for elongating your bones, have largely fused and stopped contributing to your height by the time you reach 18.
This finding is further supported by a study conducted by Lui et al. and published in the Journal of Endocrinology, which suggests that this process typically starts during puberty and is complete by the late teenage years for most people.
Factors that determine your final height
Genetics: Jelenkovic, a researcher from the Department of Genetics at the University of the Basque in Spain, has found compelling evidence indicating that your genes play a significant role in determining your height, accounting for about 80% of your growth potential. If your parents and grandparents are tall, you’re more likely to be tall as well.
Hormones: Rosenfeld and Hwa, leading experts from the Department of Pediatrics at Oregon Health & Science University in Portland, USA, have conducted extensive studies published in Molecular and Cellular Endocrinology. Their findings reveal that growth hormone, thyroid hormone, and sex hormones like estrogen and testosterone also influence your final height. However, they emphasize that the impact of these hormones is still largely governed by your genetic makeup.
Nutrition and exercise: Professor Soliman from the Department of Pediatrics at Alexandria University Children’s Hospital in Alexandria, Egypt, has published a study in the Journal of Clinical Research in Pediatric Endocrinology. The study indicates that a balanced diet and regular exercise during childhood and adolescence can help you reach your full height potential.
However, Soliman cautions that these factors won’t significantly increase your height after your growth plates have closed.
Is it possible to increase height after 18?
While there are no guaranteed methods to increase your height after 18, there are a few things you can do to maintain your height and improve your overall posture:
Maintain a healthy diet: Dr. Prentice from the University of Cambridge in the UK has conducted research published in the Proceedings of the Nutrition Society. Her findings suggest that eating a balanced diet rich in essential nutrients like calcium, vitamin D, and protein can help keep your bones strong and prevent height loss due to poor bone health.
Exercise regularly: A study by Troy et al. from the Department of Biomedical Engineering at Worcester Polytechnic Institute in Massachusetts, USA, published in Frontiers in Endocrinology, suggests that engaging in regular weight-bearing exercises and stretching can help improve your posture and prevent height loss due to slouching or compression of the spine.
Avoid unhealthy habits: Maurel, a researcher from the Department of Rheumatology at Lille University Hospital in France, has published findings in the Journal of Bone Oncology indicating that smoking, excessive alcohol consumption, and lack of sleep can all contribute to poor bone health and potential height loss over time.
Surgical options for increasing height
In some cases, individuals may consider surgical options like limb lengthening to increase their height. However, a study by Dr. Burghardt from the Department of Orthopaedic
Surgery at the Technical University of Munich in Germany, published in Acta Orthopaedica Belgica, warns that these procedures are often expensive, painful, and come with a risk of complications. It’s essential to consult with a qualified orthopedic surgeon and carefully weigh the potential benefits and risks before considering such procedures.
While it’s natural to desire a few extra inches, the reality is that your height is largely determined by factors outside of your control, such as genetics and the closure of your growth plates.
Instead of focusing on increasing your height after 18, it’s more important to maintain a healthy lifestyle that promotes overall well-being and helps you make the most of your natural stature.
