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How To Increase Height By 20cm During Puberty

Puberty marks an important stage in human development, a time when the body undergoes profound changes, opening the door for it to overcome any previous shortcomings in height. This stage is marked by the possibility of significant increases in height, with some individuals experiencing rapid growth of up to 20 centimeters, provided they meet the necessary factors such as nutrition, exercise, and exercise. Exercise properly and get enough sleep. However, to realize such significant height gains during puberty, it is important to understand the complex physiological changes that occur during this critical period of life.

When does puberty start?

The onset of puberty is a colorful journey of physical transformation and development, marking the gradual maturation of the body and the beginning of fertility. During the early stages of this particular process, there is a dramatic increase in height.

Usually, puberty begins around 11-12 years old, lasting until about 16-17 years old for men. If puberty begins before age 9, it is classified as early puberty, while late onset after age 14 is called delayed puberty.

For women, the journey of puberty usually begins around 10-11 years old and ends around 15-17 years old. If puberty begins before age 8, it is considered early, while a late onset after age 13 falls into the category of delayed puberty.

Both early and late puberty can have profound effects on a person’s height. Early puberty in particular can result in being shorter in height than one’s peers, with the ability to achieve standard adult height significantly reduced.

Can puberty increase height by 20cm?

The stage of puberty brings incredible height growth to each individual. However, it is important to understand that the degree of height gain during puberty is highly variable, depending on a range of factors, including genetics, nutritional intake, physical activity, and overall health. can.

While it is conceivable that some individuals could achieve an incredible growth spurt of up to 20cm during puberty, this result is by no means guaranteed for everyone. The rate and extent of height growth during puberty is deeply individualized, depending on each person’s unique characteristics and genetic history.

Most importantly, focus during this critical period should revolve around cultivating healthy habits. This includes maintaining a balanced diet, engaging in regular physical activity, ensuring adequate sleep, and nurturing overall health and development. Together these important factors contribute to optimizing growth and development during this transformative period of life.

Factors affecting height during puberty

The height growth journey during puberty is a complex interaction between different factors, each of which has a significant influence on the development process. To create a comprehensive plan for height growth, it is important to explore these important factors, which together contribute to achieving the desired height.


Among the important factors, nutrition is the dominant god with a significant influence on height development. This is the foundation of bone development. A balanced and nutritious diet has many important purposes:

Provides the body with essential nutrients for optimal bone development.
Activate the full potential encoded in each person’s genes to grow taller.
Provides the energy needed for active activities to promote bone growth.

However, focusing solely on nutritional intake is not enough; Cultivating healthy eating habits is equally important. Unhealthy dietary choices can deprive the body of indispensable nutrients needed to promote bone growth.

Physical activity:

Physical activity, accounting for 20% of the important influence, has both direct and indirect effects on height development. Engaging in physical exercise plays an important role in:

  • Stimulates forces that act against premature ossification resulting from inactivity.
  • Enhances flexibility and mobility of joints.
  • Stimulates the pituitary gland to release growth hormone.
  • Maintain ideal body weight.
  • Build and maintain muscle mass.

Committing to a regular physical exercise schedule has the potential to add up to 20cm to a person’s height during puberty. Set aside a fixed amount of time every day of 20 to 45 minutes to exercise, and consider joining sports clubs to foster a sports-oriented mindset.


Sleep, often underestimated, plays a decisive role in height growth, as the majority of growth occurs during resting phases. Adequate sleep helps perform the following important functions:

Stimulates the pituitary gland to release growth hormone at maximum levels.
Provides opportunities for tissues, cells and organs in the body to regenerate and rejuvenate.
Allows joints to relieve pressure and recover.

It should be noted that sleep optimizes these effects only when two conditions are met: achieving a sufficient amount of sleep (usually about 8 hours per night) and maintaining a stable sleep schedule, with regular bedtimes. Ideally sleep around 10pm every day.

Growth Hormone:

Growth hormones are an important part of the journey from infancy to adulthood, with puberty being the peak period of their activity. These hormones, working together with other hormones, regulate bone growth by:

  • Nurtures the expansion of bone cartilage cells.
  • Enhances bone density and mass through stimulation of cell metabolism.
  • Balances the interaction between muscle and adipose tissue.

Investing in quality sleep plays an important role in promoting the pituitary gland to secrete higher levels of growth hormone. Additionally, regular physical exercise and the use of supplements containing three amino acids (L-Arginine, L-Lysine and L-Ornithine) can further stimulate growth hormone production.


Gender represents another influencing factor in the height growth equation. During puberty, the body begins to produce sex hormones, which play an important role in:

  • Actively participates in bone formation and regeneration processes.
  • Maintains a stable bone mass and bone density while promoting bone elongation.
  • Facilitates calcium accumulation through increased testosterone.
  • Optimize the development of cartilage discs.

However, early onset of sex hormone activity may reduce the time available for development. Therefore, managing sex hormones to prevent premature puberty is important, thereby opening the way to achieving standard adult height.

In the complex dance of height growth during puberty, understanding and optimizing these complex factors may be the key to unlocking each person’s true growth potential.

What should I eat to increase my height by 20cm during puberty?

To achieve a significant height increase of up to 20cm during puberty, it is extremely important to focus on providing a rich and nutritious diet to the body. Let’s explore the nutrient groups and their recommended levels to achieve ideal height gain.

Protein – An important foundation

Protein is the fulcrum for bone growth and development during puberty. Its roles are diverse, including:

  • Provides energy to the body
  • Supports metabolism
  • Enhance immune function
  • Build and maintain the health of the musculoskeletal system
  • Supports bone and joint development

Add protein-rich foods to your daily diet, such as eggs without yolks, lean chicken, lean meat (beef and pork), and oily fish (such as anchovies, salmon, and fish). tuna), nuts (almonds, sunflower seeds, pistachios), beans and dairy products like cheese and yogurt.

Fat – The necessary balance

Balancing the amount of fat in your daily diet is very important, because it brings many benefits such as:

  • Improve sleep quality
  • Reduces the risk of rheumatoid arthritis
  • Provides emotional support and fights depression

Make sure you consume the right types of fats, including eggs, avocados, dark chocolate, oily fish (like salmon), nutritious seeds (especially chia seeds), olive oil, coconut oil and coconut oil, as well as yogurt.

Starch – Balance

Starch is an essential nutrient that provides the body with energy to perform daily activities. Add healthy, starchy foods to your daily diet, such as brown rice, oats, whole grains, beans, sweet potatoes, fruits and wheat.

Fiber – Strengthening

Increasing the amount of fiber in your diet can stimulate the digestive system and improve nutrient absorption. The benefits of a fiber-rich diet are countless, including improved digestive health and detoxification.

Be sure to include fiber-rich foods in your meals, like pumpkin, bananas, coconut, cruciferous vegetables (including collard greens, Brussels sprouts, tofu and broccoli), carrots, and potatoes. sweet potatoes, oatmeal cereal and beans.

Vitamins – Development

Different vitamins play important roles in the body. To promote bone development, it is necessary to increase the amount of vitamin D, vitamin E and vitamin C in the diet. These vitamins play an important role in bone formation and body development, support collagen formation in joints, and strengthen the immune system.

Add vitamin-rich foods to your diet, including oily fish (such as tuna, salmon, sardines, herring and cod), seafood (such as abalone, snails, shrimp and squid), egg yolks, cereals, oats, nuts (such as sunflower seeds, almonds and pistachios), peanuts, a variety of fruits and vegetables.

Minerals – Enhancement

Calcium is an important component for strong bone structure; Therefore, calcium supplementation is indispensable. In addition, other minerals also play an important role in bone development, and pubertal girls may need iron supplements to prevent anemia.

Add more mineral-rich foods to your diet, including green vegetables (such as spinach, bok choy, broccoli, spinach and beets), seafood (such as oysters, crab, shrimp and ghee), soybeans, and dairy products such as milk and cheese.

By diligently following these nutritional recommendations, you can make significant progress in achieving your goal of increasing your height by up to 20cm during puberty. Remember that maintaining a balanced and nutritious diet is a gradual process that requires consistency and patience.

Exercises to help increase height during puberty:

Puberty is an important period of change in each person’s life, characterized by many physical changes, including a sudden increase in height. Maximizing your height potential during this critical period can be achieved through a combination of exercises and a lifestyle that promotes bone growth and correct posture. In this comprehensive guide, we’ll go over some exercises and strategies to help you make the most of this important time.

Butt hyperactivity:

Butt hypermobility is not only effective in increasing height during puberty but also helps improve the curvature of your lower spine and upper back. This creates ideal conditions for continued bone growth.

How to Do Butt Hyperactivity:

Start by lying on your back with your arms straight, palms facing down and feet near your buttocks.
Raise your buttocks so that your back, buttocks, and knees form a straight line.
Activate your glutes and abs to support your body weight with your legs and shoulders.
Hold this position for at least 30 seconds and repeat the exercise 3-4 times.

Hanging on the bar:

Hanging from the bar is a familiar exercise for teenagers. It not only strengthens the arms, shoulders and chest but also helps stretch the vertebrae in the back, promoting bone growth.

How to Make Hanging on a Bar:

Stand straight and place your hands shoulder-width apart as you grip the bar.
Use your arm strength to lift your body until your chin is aligned with the bar, while your legs cross behind you.
Hold this position for 30 seconds and repeat the exercise about 3-4 times.

Puppy Pose:

Puppy pose is a simple exercise that helps increase height by bending the spine and working the leg muscles to support bone growth.

How to Do Puppy Pose:

Start in a crawling position with your knees and hands touching the ground.
Keep your knees still and move your arms forward until your abs are fully stretched.
Hold this pose for 60 seconds and repeat it 3-4 times.

Leg Lengthening:

Leg stretching is good for lengthening and strengthening latissimus dorsi, promoting height growth. Make sure the muscles are stretched from the lower back corner up to the shoulders for maximum effectiveness.

How to Perform Leg Stretching:

Stand straight with your feet shoulder-width apart and place your hands on your hips or in front of your stomach.
Bend your left leg while lengthening your right leg. To intensify the impact, gently strike the right leg a number of times.
Perform the stretch with the right leg for 20 seconds, then switch to the left leg (repeat about 5-7 times for each leg).

Low Moon Pose:

The low moon pose is beneficial for strengthening the back and shoulders while lengthening the legs, thereby leading to a gain.

How to Do Low Moon Pose:

Stand straight and step forward with your left foot. Clasp your hands together and raise them above your head.
Bend your left knee and lengthen your right leg as much as possible, arching your back.
Hold this position for about 30 seconds and then repeat with the other leg (about 5-7 times for each leg).

Puberty is a period of transformation when the body shows its greatest potential to overcome previous height limitations. By following these suggestions regarding nutritional intake, levels needed, and height growth techniques, you can develop a comprehensive plan to stimulate bone growth and possibly increase your height. to 20cm or more.

Remember, dedication and patience in these exercises, combined with a balanced diet and proper sleep, are important factors in maximizing your height during puberty. then. Seize this opportunity to grow and let it become a stepping stone to a taller and healthier you.

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