If you remember correctly, your teacher told you in science class that girls don’t grow past 18 years old; that is to say beyond puberty. Children who enter the growth phase a little later than their counterparts continue to grow into their 20s. So how would height growth supplement manufacturers justify their claim to help you gain inches as an adult? Should we rule them out as scams? Not really.

What we know and what we have learned has a missing link. Most girls stop growing by the age of 14, while boys stop adding inches by age 18. At this age, boys and girls have reached 99% of their body’s growth capacity. Therefore, the body has not completed its full growth and will continue to grow until it reaches this 1%. However, you must realize that the increase in height will not be as significant and drastic as in adolescence when you suddenly “shot yourself.” The maximum growth in height that you will achieve can be between 2 and 6 inches; rarely more than that. In addition, factors such as genetics also greatly influence a person’s height or short stature.

But the good news is that you have the possibility of increasing height (this 1%) up to 30 years. So, if you are over 18 and deeply disturbed by your short stature, don’t waste your time. Read on for tips and get started today.

What is the way to grow taller after 18?

Exercise, exercise, and exercise alone are the key to increasing height. Exercise activities allow the bones to stretch and therefore help lengthen the appearance. You should do exercises that lengthen the spine and the muscles of the leg joints.

The easiest exercise is to hang from a bar. Make sure the bar can support your weight to avoid mishaps. You can hang for 20 minutes to half an hour. Divide the total time into sets to give the exercise a more structured approach. You can make the activity a bit challenging by not just hanging, but also trying to lift your legs up to the bar. Swimming, Pilates, and yoga are other exercises that will help you grow taller. In addition to this, you can perform bends, toe taps, standing turns, and side bends.

We also recommend that you eat well because a diet rich in vitamins supports the body’s natural ability to grow and, at the same time, complements exercise efforts. One should eat a diet rich in green leafy vegetables and dairy products because they are rich sources of calcium. You should also eat fruits rich in vitamin D, as it allows better absorption of calcium from the diet.

All your efforts will fail if you don’t sleep well. The main reason is because Human Growth Hormone (HGH), the hormone that regulates height and growth in the human body, is synthesized when you are asleep.

So to summarize, it all comes down to regular exercise, a healthy diet, a regular sleep schedule, and a boost in the production of the essential human growth hormone.