Many people think that when it comes to adulthood it is difficult to improve height.

However, with the following habits, you can still increase your height even after you turn 18.

Drink milk
Milk is rich in calcium, an essential mineral for bone growth. Besides,

milk also contains vitamin A and protein to help the body develop comprehensively.

To increase the height by about 5 – 10cm after age 18, drink 2-3 cups of milk a day.

Eat enough nutrients
Essential nutrients such as zinc, manganese, vitamin C, protein, potassium, calcium and phosphorus are essential if you want to grow taller.

In the daily diet, there are green vegetables, fruits, cereals, low-fat dairy products,

nutrients that are all used according to the most appropriate ratio.

Do not use stimulants
Stimulants such as nicotine in cigarettes and alcohol in alcohol and beer have a huge effect on bones.

It reduces bone density, destroys bone cells, makes bones hard to grow, brittle, and very brittle.

This is extremely dangerous for the development of the skeletal system, including height development.

Yoga
Some yoga exercises have the effect of releasing growth hormone in the body.

Yoga helps reduce stress, thereby reducing back muscle shrinkage, ensuring you develop maximum height.

Perform muscle stretching exercises
Try to stand upright and then rise up for a few minutes, regularly every day.

One day you can practice this exercise many times, at different times.

There are many stretch exercises you can do at home such as cobra exercises, bends, twists, leg stretches.

Get enough sleep
you sleep deeply, the brain relaxes and releases growth hormone.

In contrast, a tired brain will slowly release growth hormone.

Therefore, at puberty, one person has to sleep 8 – 11 hours per night to reach the maximum height.

Sunbathing
Vitamin D is an important factor in height development, and the sun is almost the most abundant source of vitamin D without any cost.

Therefore, you should not miss this.

Go, stand and sit properly
When sitting, you sit up straight, relax your muscles so that your whole body is relaxed, helping to improve your height effectively.

In other words, improper sitting causes the spine to bend, thereby causing inhibition of development height.

Play sports
To improve the height as desired, you should also regularly participate in sports activities.

The most effective height improvement exercise is jumping rope.

In addition, other sports like tennis, basketball is also the subjects that require you to jump high with great intensity.

This helps you improve the height effectively as well as maintain the ideal weight index.

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