How to Increase Height in 1 Week

Many people only realize the importance of height when having difficulty with their short stature. At this time, the fastest way to increase height in 1 week is the issue they are most interested in.

However, is it possible to improve height in this short period of time? Let ‘s study more about this topic in the following article of Sachainchi

Is it possible to increase height in 1 week?

Height increases due to elongation of bones. The process of bone development is relatively complex and requires the resonance of many factors. Every day, through eating, exercising, and resting, the body accumulates the necessary materials to build new bones, this growth rate in a day is very small.

Therefore, in 1 week, equivalent to 7 days, the increase in height is not significant. Improving height in just 1 week seems to be an “impossible” task, even if you are in puberty.

However, paying attention to height care for 1 week is considered a solid springboard for the body to get a good foundation of nutrition, exercise, and sleep, creating favorable conditions for maximum height growth.

Menu to increase height in 1 week

Nutrition is the biggest determinant of height growth, accounting for 32%. Building a diverse and scientific nutritional menu will supplement the body with an abundant source of nutrients, creating favorable conditions for rapid bone formation, strong bones, and rapid growth of height.

Essential nutrients to help increase height

Calcium : Calcium plays a very important role in helping bones grow, thereby helping to promote the process of increasing height quickly. Therefore, do not forget to add calcium-rich foods to improve height

Vitamin A: Vitamin A has excellent effects on growth. Consuming vitamin A makes your body grow fast. Besides being good for bone growth, vitamin A is also good for eye, skin and immune health.

Foods that are good sources of vitamin A include cheese, milk, eggs, and carrots. Adding eggs or carrots to a salad can be your choice. Alternatively, consume one glass of milk per day.

Vitamin D : This is a nutrient that helps the body absorb the amount of calcium that you add to the body through the daily diet. If vitamin D deficiency, the body will not fully absorb the calcium supplement in the daily diet and make you grow taller slowly. So, the effective way to increase height is to pay attention to supplementing vitamin D for your body

Vitamin C: Vitamin C, also known as ascorbic acid, is found in oranges or lemons. The acid in the fruit contains vitamin C which can eliminate toxins in the body and strengthen immunity.

Vitamin C also helps in the growth and strengthening of bones. Vitamin C is found in many citrus fruits (oranges or lemons), guava, tomatoes, berries, and potatoes. Eat a bowl of fruit containing vitamin C and see significant results in height

Collagen type 2 : This nutrient plays a role in helping joint cartilage work more smoothly and be more flexible. In addition, type 2 collagen also supports the continuous proliferation of cartilage cells, thereby helping to improve height effectively.

Phosphorus : Calcium alone is not enough to build strong bone tissue. You need phosphorus to support the effectiveness of calcium. The combination of phosphorus and calcium is effective for bone growth. Human bones are composed of 80% phosphorus.

For this reason, consuming foods containing phosphorus is great for preventing osteoporosis and accelerating bone growth. Phosphorus can be found in nuts or fish. Make peanuts a daily food and consume fish at least three times a week.

What foods should be added to the menu to increase height?

The nutritional menu for height must supplement the body with the following essential nutrients:

Powdered sugar : Needs to account for 60-65% of the total energy of the daily diet. This substance participates in the formation of cells and tissues, supports the development of the nervous system, and regulates the activities of the body. Foods rich in powdered sugar include: Sweet potatoes, taro, bread, vermicelli, vermicelli, noodles, corn….

Fat : Provides energy to the body in its most concentrated form, stored by the body in tissues. Fat also helps the body absorb fat-soluble vitamins such as vitamins A, D, E, K, and helps brain and nerve cells develop well. Fats are found in oils, fats, butters, etc.

Powdered sugar : This is the raw material for building body cells, muscles, bones, teeth, digestive juices, enzymes, hormones, regulating body activities, creating antibodies to help fight diseases. Protein is abundant in meat, fish, eggs, milk, shrimp, crab…

Vitamins and minerals : In a car, if powdered sugar, fat, and protein are like gasoline, vitamins and minerals are lubricants. The body needs the presence of 20 vitamins and more than 20 different minerals. Some important micronutrients such as: Calcium, iron, zinc, vitamins A, C, D, K… Fresh vegetables and fruits are a rich source of vitamins and minerals.

Suggestion menu to increase height in 1 week

Time	Breakfast	Lunch	Dinner
2nd	Noodle rolls	Rice With braised meat with tofu, spinach soup cooked with shrimp	Pan- fried Salmon Rice Soup with minced meat and vegetables
3rd	Meat noodle soup	Rice with braised pork in Chinese gourd soup with shrimp	Stir-fried Broccoli Rice with Beef Sourdough Fish Soup
4th	Bread omelet + milk	Chicken soup	Braised Tuna Rice with Minced Meat Amaranth Soup
Thursday	Broken rice with pork ribs	Fried rice with fish in tomato sauce Soup with loofah	Stir-fried Squid with Eggplant Rice Boiled Cabbage Braised with Pepper
Friday	Beef noodle soup	Shrimp cooked rice Sour soup with snakehead fish	Rice with fried pork belly with pickled cabbage Soup with minced pork yams
Saturday	Bone vermicelli	Rice with Mackerel braised with white radish Pumpkin soup with minced meat	Fried Herring Rice Roasted Pork Crocodile Soup
Sunday	Crab soup	Braised Basa Fish Rice Soup with clams cooked with clams	Crab soup cake

Exercises to increase height in 1 week

Exercise is a factor that cannot be ignored if you are trying to improve your height. Daily exercise is very beneficial for health and contributes to promoting faster growth.

Why does exercise help increase height?

Movement governs about 20% of human height growth. The fact that we participate in sports that are beneficial to height both stimulates supple and flexible joints, promotes mineralization of the joint system, increases bone density, and helps bones become stronger.

On the other hand, after exercising with appropriate intensity, growth hormone will also be secreted more. The greater the amount of this hormone, the greater the opportunity for height to grow. Therefore, to increase height quickly , you need to exercise every day, at least 1 hour / day.

The right time to exercise is early in the morning before 8 am and after 4 pm. You should prioritize outdoor exercise to combine exercise and sunbathing, helping the body synthesize Vitamin D effectively. This vitamin plays an important role in transporting calcium to the maximum bone, promoting a rapid increase in height.

When should exercise to increase height?

Most people exercise early in the morning but this is not the best time, according to experts, the ideal time to exercise is from 4pm to 6pm. In the afternoon, the body temperature increases by 2 degrees compared to the morning body temperature, 4-6 pm is also the time when the muscles are most active, the muscles are supple, which will limit the risk of getting sick. training injury.

Normally, after a working day in the evening, the body becomes tired and needs to relax, so you should practice gentle movements, avoid heavy exercises with high intensity.

If you do exercises that require too much strength, the body will not be able to respond at this time and there is a risk of stroke.

How long should I exercise to increase height?

The important thing when exercising is maintaining a training regimen to form a habit. For those who exercise to maintain health, it only takes 3-4 times a week, each time from 20-45 minutes with exercise movements affecting the whole body.

Remember, strengthening exercises should only be done in the afternoon, 3 times a week from 5-7 hours. The best time to practice is to start 4 hours after lunch and end 1 hour before dinner.

Note: In particular, do not exercise after meals. Because after eating blood will have to provide enough for the digestive system to work, if you exercise right after, the blood must mobilize for muscle activities. As such, you are very susceptible to stomach pain and diseases related to the digestive tract.

Exercise schedule to increase height in 1 week

To support your height increase quickly in 1 week , you can apply the following exercise schedule:

Time	Exercise	Doing
2nd	Back foot pedal	Kneel on the exercise mat, legs perpendicular to the surface of the mat, hands as pillars, keeping your back straight. Bend one leg and kick back about 20 times, then switch legs.
3rd	Cobra	Prepare in a prone position, hands placed next to the chest, palms down, legs extended, insteps facing the floor. Inhale, use force from the hands to lift the front half of the body, back as much as possible, hips and legs still on the floor. Breathe deeply and steadily, hold the pose for about 30 seconds, then relax. Do the exercise about 3-4 times.
4th	Sitting with feet	Prepare in a sitting position, legs extended. Slowly lower your back, grabbing both feet with both hands. Hold the position for 30 seconds, then relax, repeat 3-4 times/practice.
Thursday	Lying down with legs	Lie on your back, straighten your legs, palms down. Raise the right leg up in a state of contraction, hold the right knee with both hands, pull the knee close to the chest, keeping the left leg still. Hold for about 20 seconds, then switch legs and repeat the movement. 1 training session, repeat the movement 10-15 times.
Friday	Skipping	Jumping combined with hand movements to bring the rope over the legs. Jumping rope alternates two-legged jumps, switching legs. Each exercise is about 4-5 minutes. Total practice time per day is about 30 minutes.
Saturday	Single swing	Jump and hang from the bar. Each time swinging the bar for 5-10 minutes, practice several times a day whenever there is time
Sunday	Swimming on land	Lie face down on the carpet Raise your hands, feet, head, not to contact the carpet surface Using your abdomen as a support, inhale, stretch your left leg and right arm forward, exhale. Then, raise your right foot and left hand in front of you, similar to swimming. Repeat 10 times/exercise.

Choose the right outfit

Choosing the right clothes to help you grow your height well and hide your short stature. You should avoid choosing clothes that are too tight, showing off your body. These clothes will impede the circulation of blood, making it difficult for the skin to breathe and sweat.

Wearing tight clothes when sleeping will affect the quality of sleep and adversely affect the development of bones. Therefore, if we want to grow taller in a week, we should choose comfortable, dynamic and youthful outfits, prioritizing soft, sweat-absorbing materials.

Here are some tips for choosing clothes to help you cheat your height:

Avoid clothes that are too loose

The main rule to look tall and slim is to avoid wearing loose, bulky, light-colored clothing. These clothes will make you look older and shorter. So, pay attention to choose the right clothes for your body.

One more thing you also need to pay attention to is that don’t let your shirt come out of your pants. Dress neatly because it will make your legs look longer.

Choose dark colors

In addition to your size, the color of your clothes also affects how people perceive you. Dark colors can give a slimmer and taller look, especially black

If you want to look taller, then avoid bright colors, because for fat people, light colors can create more detailed shadows for your curves.

Choose the right fashion accessories

The next rule to get the impression of tall and slim body is to avoid bulky accessories:

• Handbags: Avoid large backpacks. For side pockets, you can use a small pocket.
• Vests: Avoid using loose vests. Use smaller sizes and dark colors.
• Hat: Wear a dark hat that fits snugly on your head, making you look taller and slimmer.
• Eyeglasses: Dark glasses can make your face look longer.

Add enough water for the body

More than 70% of our body is water, distributed everywhere and involved in many activities: Metabolism, nutrient absorption, detoxification, body temperature regulation…. Water is also an important lubricant in the body, present in joints, facial muscles, mouth muscles, helping the body to work flexibly and healthy.

For the growth of height, water does not directly affect but participates in nutrient metabolism, accumulating energy and nutrients to serve the process of creating new bones.

Besides, only when drinking enough water will the body be healthy, mentally comfortable, nutritional supplements, exercise or rest will be most effective, new height will grow smoothly.

Benefits of drinking enough water for the body

Water has many important roles in the body, including:

• A carrier of nutrients such as carbohydrates, vitamins and minerals and a carrier of oxygen to body cells.
• Helps the heart pump blood and circulate it throughout the body. Dehydration causes the heart to work harder, leading to a drop in blood pressure.
• Makes skin smooth and radiant. Sufficient liquid will make the skin moist and increase elasticity, conversely if not enough water, the skin cells will shrink.
• Helps remove toxins from the body (detoxification). Water acts as a filter for toxins in the body to be eliminated through the urine.
• Replace the fluids that come out with urine, sweat, respiratory vapors, and feces.

Tips to diligently drink water

• Get used to drinking water every time you change activities. For example, drink water every time you wake up, go to work, and start work. That way you will always remember to maintain the habit of drinking enough water every day.
• In order not to have to travel to get water affecting your work, prepare a large bottle of drinking water on your desk.
• If you drink water, make it a habit to drink a lot of water, not just a few sips. For example, drink from a glass until empty, then refill the glass with water.
• Motivate why you need to drink water and set goals every day. This will encourage you to be diligent about drinking water.

Pay attention to get enough sleep

Sleep plays an important role in the health and development of height. From 11 pm to 1 am, if the body enters a state of deep sleep, the pituitary gland will secrete the largest amount of growth hormone.

The higher the content of this hormone, the more effective height growth is. If you sleep late, do not sleep deeply, and hinder the activity of the pituitary gland, your height will be difficult to maximize.

Bones mainly grow at night, during sleep. This, in addition to the influence of growth hormone, also has the effect of pressure on bones and cartilage. When sleeping, lying in the correct position, bones and cartilage will no longer have to bear any of this pressure.

This helps the skeletal system to develop effectively. If you sleep too little or sleep in the wrong position, your bones and cartilage will still have to bear the pressure, which will hinder the growth of height, causing pain and fatigue after waking up.

Every day, you need to sleep for 8 hours, nap for 15-20 minutes. To get a good night’s sleep, you need to make sure that the bedroom and bed are really comfortable, with little light, no noise. Before going to bed, do not take a bath, drink a lot of water, eat too much or use electronic devices that can make it difficult for you to fall asleep, restless sleep, not good sleep.

Sleep time is suitable for each age to increase height

• Infants under 3 months old : sleep 14-17 hours a day
• Infants 3-11 months old : sleep 12-17 hours a day
• Children 1-2 years old : Sleep 11-14 hours a day
• Children from 3-5 years old : Get enough sleep from 10-13 hours a day
• Children from 6-13 years old : Get enough sleep from 9-11 hours a day
• Teenagers 14-17 years old : Sleep 8-10 hours a day
• Adults 18-64 years old : Sleep 7-9 hours a day
• Elderly people 65 years and older : Sleep 7-8 hours a day

Some other benefits of sleep

• Helps the brain work more efficiently
• Helps control body weight
• Skin regeneration, anti-aging
• Improve the immune system, repel diseases
• Helps increase longevity
• Avoid stress, stress

Exposure to the sun

Sunlight brings a lot of benefits to the body, especially this is also a rich source of natural vitamin D, which is an indispensable nutrient for the body, helping the body absorb calcium in the diet. daily eating.

If the body lacks vitamin D, the amount of calcium that is added daily will not be able to absorb all and will be excreted. Therefore, exposure to the sun for at least 15 minutes every day is also one of the effective ways to increase height that you should remember.

Some health benefits of sunbathing

Improve brain function

Besides being known to be good for bone health, it’s clear that the benefits of sunbathing in the morning also affect brain activity. This is because sun exposure can improve cognitive function, the brain’s ability to form and process thoughts.

Not only that, but some studies say that UVB rays in sunlight trigger cell growth in the hippocampus, the part of the brain located in the temporal lobe that organizes and stores many memories. difference.

Reduce the risk of cancer

According to several studies circulating, exposure to sunlight in the morning can reduce the risk of breast cancer, prostate cancer and some other types of cancer. This is again because vitamin D is an important source of nutrients for good health.

The length of time recommended by health experts is to maximize the benefits of sunbathing at 10am with a duration of up to 10 minutes. And do it at least three times a week.

In addition to meeting your vitamin D needs from sunlight, you are also encouraged to eat nutrient-dense foods, such as tuna, salmon, eggs, dairy, and whole grains.

Although the effects of vitamin D on the body are quite good, you still should not consume too much. The reason is, severe vitamin D levels actually damage the function of organs, such as the kidneys and lungs.

Effective in reducing high blood pressure

The benefit of sunbathing the next morning is that it lowers blood pressure. This fact was drawn after much research was done. Where participants with high blood pressure were asked to expose themselves to the sun for about 20 minutes.

As a result, nitric oxide compounds are released into the blood vessels which effectively reduce high blood pressure as soon as sunlight enters the pores of the skin.

Not only does it help reduce high blood pressure, according to a quote from Wolipop Detik, sunbathing in the morning can also affect a person’s age, including reducing the risk of heart attack and stroke.

Reduce the risk of diabetes

According to experts, vitamin D has the ability to prevent diabetes. A 2006 study conducted by Lund University and Malmö University Hospital, Sweden found that vitamin D supplementation early in life was strongly associated with a reduced risk of type 1 diabetes.

Limit your intake of sweets

Not only has a bad effect on the skin, adding too much sweet food also has a bad effect on your height growth. When adding too much food, sweet drinks will cause the body to excrete calcium through the excretory system, affecting the development of bones.

Some harmful effects of eating a lot of sweets

• Eating too many sweets increases the risk of obesity, especially in young children
• Adding too much sugar can lead to type 2 diabetes, heart disease and some cancers later in life
• Eating too much sugar can alter the balance between good and bad bacteria, weakening the immune system
• One of the causes of tooth decay is eating too much sweets
• You can be stressed when your blood sugar is high

What should I eat to replace sweets?

To effectively increase height, limiting the addition of too many sweets is the method that you need to remember to help your height grow effectively. However, if you are a person who craves sweet foods, you can choose fruits to provide sugar for your body.

Although it contains sugar, the addition of fruit also gives the body many vitamins and minerals necessary for height growth.

Improve body posture

In addition to applying methods to increase height in 1 week , to be able to achieve the standard height, you also need to pay attention to your body posture, avoid standing, sitting stooped because over time can cause you to get sick. Diseases related to curvature of the spine, adversely affecting height growth

Pay attention to improve resistance

A healthy resistance will help you to be able to avoid attacks from external agents entering the body such as viruses, bacteria, fungi… According to research, scientists found that in children Children with poor health, often suffering from diseases, their height growth often grows slower than healthy children. Therefore, you need to pay attention to improving your health to improve your height effectively

As noted in the previous section, the immune system can be maintained by eating regularly, getting plenty of rest, and eating foods that are nutritionally balanced. If necessary, pay attention to vaccination to prevent certain viruses from attacking the body.

Body weight control

In order for height to grow quickly and effectively in a short time, you need to pay attention to control your body weight because if you have too much weight, the weight put on your bones will inhibit the growth of bones and regulate your growth. This will have a bad effect on your growth

Obesity adversely affects height, especially during puberty, you will notice its obvious effects on height development. If fat is not controlled during this period, fat cells will grow rapidly, the spine and arches of the feet are elastic, so being subjected to too much pressure for a long time will weaken the the elasticity of the discs and arches, which will ultimately affect the child’s height.

Practice Yoga to optimize height

The practice of yoga exercises is very beneficial for height development, these exercises not only help you stretch your body, stimulate cartilage growth, but these movements also help reduce stress, stimulate The body produces growth hormone, thereby helping to increase height quickly and effectively

Some yoga poses to help increase height fast

Yoga exercises to increase height for men

Lesson 1: Mountain top pose
Lesson 2: Triangle pose
Lesson 3: Bend posture
Lesson 4: Dog stretching pose
Lesson 5: Cobra pose

Yoga exercises to increase height for women

Lesson 1: Clamping
Lesson 2: Wall Stretch
Lesson 3: Cat Stretch
Lesson 4: Cobra Pose
Exercise Lesson 5: Bend

Avoid eating too much before sleeping

As I mentioned above, growth hormone is most produced during sleep. However, if you eat too much before bed, especially if you eat a lot of starches or sweets, it will increase insulin levels, which can interfere with the body’s production of growth hormone. body.

Insulin levels will gradually decrease from 2-3 hours after eating, so if you are hungry, you can choose to eat and drink about 3 hours before sleeping to avoid adversely affecting your height.

Limit eating salty foods

Not only is it one of the causes of high blood pressure, goiter, heart disease … but eating too much salty food also has a bad impact on height growth. The addition of too much salt will make the body increase the process of excreting calcium out through the urine, hindering the growth of height.

Using drugs to increase height

Functional foods ( food supplements) are nutritional supplements that support height growth that are receiving much attention and support from consumers.

With a formula that has been carefully calculated, providing the correct and sufficient levels of necessary nutrients in the process of height growth, dietary supplements minimize the risk of short stature due to nutritional deficiencies.

In addition, in dietary supplements, there are nutrients that support the functions of the organs, helping the body stay healthy, eat well, sleep well, exercise healthily. These factors also positively affect height growth.

Food supplements are usually prepared in the form of capsules, tablets, nuggets, syrups suitable for each user age. We can carry dietary supplements anytime, anywhere, no longer worrying about nutritional deficiencies, hindering height growth.