How to Increase Height in Girls ?

60 to 80 percent height gained by any human being depends mainly on his or her genetic factors. Other factors account for remaining 40 to 20 percent. Regardless of all this, gender of the person plays a very important role in height growth pattern. Boys and girls are not same and so is the way they grow. 

If we compare a typical girl with a typical boy she will be shorter than him in all ages until adolescence. Since girls usually hits puberty two to three years earlier than boys, they become slightly taller than boys at the age of 11. Boys again surpass them at the age of 14 when puberty hits them and growth spurt of the girl is almost over. In short girls achieve their final height by the age of 14 to 15 and seldom do they grow after that.  

If we talk about velocity of increase in height, boys usually grow at a rapid speed since birth till adolescence. They do slowdown in between but they again take over after the age of 14 when girls literally stop growing. Average increase in height of a girl is approximately 2 inches per year while boys can grow as much as 4 inches per year. 

Effect of puberty on height of the girls

If we talk about typical girls, puberty usually hits them between ages of 8 to 13 years. It is this period when girls witness rapid increase in their height. Most girls gain somewhere between 2 to 4 inches per year in this period of growth. Once they get their first mensuration cycle, increase in height slows down drastically. This means they will not grow more than 1 to 2 inches in couple of years after their first mensuration cycle. And after that their growth literally stops. 

According to experts it is this age period of 8 to 14 years that girls should pay special attention on their food, nutrition, sleep, work out, physical activities and other such factors for achieving good height. Because once you get your first period then you cannot expect lot of increase in your height. Human growth hormone has maximum effect in this age and you should work hard to get maximum benefit from it. 

Increase in height in girls after the age of 18

As discussed above girls usually stop growing once they get their first mensuration cycle. But this doesn’t means that there is no chance of growth at all. There are certain tips and tricks by which girls can increase their height by one to two inches or at least appear to loo taller even after the age of 18.  

Balanced diet

The first and foremost factor that can help you in achieving a good height is balanced diet. Lack of nutrients in a diet may prevent a person from reaching his or her maximum height. So if you wish to achieve good height you should include all the essential nutrients in your height. Balanced inclusion of protein, vitamin, mineral, carbohydrates and fats is very essential for healthy growth in a person. Nutrients like zinc, manganese, calcium, vitamin D, protein, phosphorus and iron stimulates the growth in the person. It is very important to include foods like green leafy vegetables, fruits, dairy products, meat, legumes, cheese, tofu, egg white, chocolate, eggs, oysters, asparagus, peanuts, soybean and oatmeal. In the age of fifty and above when your height seems to be shrinking due to thinning of bones, it is advisable to take wholesome supplement of calcium and vitamin D to maintain bone health.

Hormonal therapy

As discussed above human growth hormone plays an important role in increasing the height of a person. HGH hormone can be administered to those who have slow or low production of HGH. This administration of HGH can play an effective role in increasing the height of a person. This hormonal therapy can be given to the children between ages 8 and 18 who either have some hormonal disorder or are very short in height. Adults can also increase their height by one to two inches by using this hormonal therapy. Girls should never take on any hormonal pill without consulting a doctor as these hormones may interfere with their mensuration cycle. In adulthood women may take calcium and vitamin D supplements to maintain their bone health and prevent shrinking of height due to thinning of bones. 

There are many pills available in the market which claims to increase your height in certain period of time. None such pills should be tried without consulting to a registered medical practitioner. Once growth plates of a person fuse with each other, there is less chance of natural increase in height. So these so called height increasing pills are not of much use. 

Workout for height gain

Another important factor that can make you look taller and stay fitter in adulthood is workout. There are n numbers of stretching exercises that will not only improve your posture but will also make you look taller. 

Hanging to a rod helps both boys and girls to develop muscle strength and increase height. Apart from that dry land swim, one leg up workout, leg kick, sit ups, push ups, aerobic activities, jumping rope and biking are some exercises which can be of great help. 

If you are not comfortable with any of the above activities then playing sports like tennis, badminton or simple walk in nature can also be of great help. The idea is to stay active. The leaner your body will be, taller you will look. Exercise tones your muscles which further helps you to look lean and tall. 

Yoga helps in height gain in women

Yoga is one of the most scientific ways to improve your growth and stay fit. When we do deep breathing while practicing yoga, our body releases stress which further relaxes our muscles and stimulates growth. Some yoga poses effective in stimulating growth of a person are Surya Namaskar, Cobra stretch, Mountain Pose, Child’s pose. Warrior 2 pose, downward facing dog and triangle pose. All these poses helps to keep the muscles lean, bring your body in balance and make you look fitter as well as taller. Breathing exercises practiced in Yoga helps you in achieving improved physical and mental health which further stimulates growth of a person. 

Drink lot of water

There is no denial of the fact that water is elixir of life. But seldom people know that it has direct impact in growth of a person. Water not only flush out the toxins built up in the body but also helps in improving the rate of metabolism of a person. If experts are to be believed then a person should at least drink eight to ten glasses of water in a day. From that at least two glasses should be drank bare stomach for regular cleaning of digestive system. Toxins built up in the body can further deteriorate metabolism of the body and impact growth of the person. Hence it is very important to drink water and flush those toxins out of the body. 

Practice good posture

There is no denial of the fact that bad posture will not only make you bend and slouch but will also make you look shorter than your actual height. That is why it is very important to maintain good posture. Apart from that bad posture will also make your back and neck pain. It is very important to practice good posture for better spinal health, relaxed muscles of back and neck and to look tall, lean and strong. For good posture your head should be held high, head and neck should be aligned to each other without any kind of bending in between, keep your body straight and tight. While sitting on a chair you should also keep your shoulder straight and chin high. Depending on your nature of work you should include various ergonomic furniture for sitting, standing and sleeping in good posture. 

Proper sleep

Another secret of stimulating growth in a person is sleep. It will be interesting to note that growth hormones are stimulated during sleeping and the more you will sleep the more you will grow. During sleep body not only regenerates tissues and promote growth of a person but human growth hormone is produced naturally in the body at the time of sleep. Since brain is relaxed at the time of sleep it releases more growth hormone as compared to time when it is active or tired. Tired brain will produce less growth hormone which will further hinder growth of a person. That is why children should sleep for at least 10 to 12 hours for proper growth. As an adult you should also sleep for at least seven to nine hours for stimulating growth in the body. So taking that power nap in afternoon will help you grow. 

Avoid things that can further stunt your growth

Things like drugs, alcohol and tobacco can have adverse effect on growth of a person. All such abusive substances prevents brain from proper secretion of growth hormone. Apart from that they also stunts the growth of bones and muscles in the body. Children exposed to all this stuff at early ages can have defective growth pattern. As an adult also such things should be avoided to prevent loss of bones and muscles and looking shorter than your actual height. 

Let sun shine in your life

Why take artificial supplements of vitamin D when your body can produce it for itself when exposed to sun. It will be interesting to note that fat present beneath the skin produced vitamin D when exposed to sun. So expose yourself to sun daily for at least twenty to thirty minutes to get that daily dose of vitamin D. You can do this in early morning hours or in evening when sun sets for minimal exposure to harmful ultra violet rays of the sun. Vitamin D produced in body promoted better absorption of calcium which further improves bone health of a person. Other sources of vitamin D and calcium are milk, soy, cheese, fish oil and eggs. There are many food fortified with vitamin D available in the market. 


Ashwagandha is an Ayurvedic herb which has proven effect on increasing the height of a person. Ashwagandha also known as Indian Ginseng increases born width, length and density and makes you look taller and stronger. Ashwagandha is easily available in any herbal store in India. 

You can take Ashwagandha with warm cow’s milk every night before sleeping. Taking it regularly for at least forty five days can show visible difference in your height. You can add sugar, honey or jaggery in the milk as per your taste. It is very important to note that in order to get complete benefit from this remedy you will need to avoid fast food completely. 

Milk and milk products

Milk and milk products like curd, cheese, cottage cheese, clarified butter etc. gives you your daily dose of calcium and vitamin D. you should develop a habit of drinking at least 2 glasses of milk every day. This is very important for women above 45 years of age who are reaching their menopause. At the time of menopause their bones lose its density and become weak. In order to maintain bone health and prevent osteoporosis it is very important to include milk and milk products in your daily diet. 


To increase height after the age of 16 or 18 is a difficult task in both boys and girls. It is a bit more difficult in girls as they need extra dose of hormones to maintain their menstrual health. By taking proper diet, exercising regularly, doing yoga, healthy sleep pattern and avoiding alcohol and smoking you can maintain you muscle and bone health and appear to look lean and tall. All these factors may stimulate production of growth hormones and your height can get increased by one to two inches even in adulthood. By maintain right posture and doing appropriate dressing you can appear to look taller than your actual height.           


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