Instructions on how to grow 10cm taller in 1 month simply


You are not confident with your current height and want to quickly grow up, you are looking for a way to increase 10cm taller in 1 month. Is this possible or not? What is an effective and safe way to increase height? Follow along with the following article of to answer this question.

Is it possible to increase height by 10cm in 1 month?

Can’t increase your height by 10cm in 1 month no matter what age you are, any way you use it. Height increases due to elongation of bones. An extra 1cm of bone length is the result of a long process of accumulating and accumulating. During the period of rapid bone growth such as the first year of life, the maximum growth rate is only 25cm, an average of 2cm/month.

To grow 10cm taller, you need an average of 1-2 years, depending on your current age. There are 3 periods of the fastest growth in height: the fetal stage, the first 3 years of life and the puberty stage. Mastering the knowledge of the natural physical development process helps us to have a suitable health care plan, to break out in height and conquer the ideal height level as desired.


Summarize the 10cm increase in height in 1 month

Although you can’t grow 10cm taller in 1 month, you still need to seriously implement ways to increase height quickly to increase your chances of having a standard height as an adult. Some of the following methods have been proven to promote good growth height:

Apply a scientific diet

A scientific and beneficial diet for height must provide a variety of nutrients for the body, including: Protein, starch, fat, vitamins and minerals. In which, the most important is the group of micro-minerals: Calcium, magnesium, phosphorus, vitamin D… only consume carbohydrates and fats in moderation. These micro-minerals are the main components in bone structure, regulating bone density and growth rate of height.

For good height growth, it is necessary to pay attention to the following nutritional issues:

  • Eat right and enough 3 main meals, 1-2 snacks per day
  • Prioritize food groups rich in protein and micro-minerals such as: Chicken, eggs, milk, seafood, lean meat, broccoli, dark green vegetables, legumes…
  • Limit foods high in fat, sugar and preservatives such as: Canned food, fast food, bottled soft drinks, sweets, etc.

Do stretching exercises

Stretching exercises help increase flexibility in muscles and joints, improve blood flow to muscles, and increase range of motion in joints. A flexible and strong bone and joint system is a favorable condition for height to develop to its full potential, especially during periods of good height growth.

Some notes when doing stretching exercises to increase height:

  • Frequency: 3-4 sessions per week
  • Intensity: Do it gently, do not force the body to do movements that are unlikely to be counterproductive
  • Time: Should only last 15-20 minutes per session
  • Types of stretching: There are many different types of stretching exercises from easy to difficult. If you are just starting to exercise, you should prioritize exercises that are easy for your body to get used to gradually.


Some effective stretching exercises to increase height: 

Leaning knee bend exercise

  • Sit on the floor with your left leg bent, right leg extended to the side
  • Bend to the right, grab the right foot with both hands
  • Hold the pose for 60 seconds, then switch sides

Frog pose exercise

  • Sit on an exercise mat, feet behind your buttocks, knees extended to the sides
  • With your feet on the floor, lift your butt and reach your arms out in front as far as you can, keeping your feet apart until your thighs are fully stretched.
  • Hold the pose for 60 seconds

Cobra pose

  • Prepare to lie on your stomach, legs straight, hands next to your chest
  • Lift your upper body off the floor and bend back, straighten your elbows, head back, chin up to ceiling, eyes straight.
  • Hold the pose for 30 seconds, then relax and return to the starting position

Crouching posture

  • Prepare in an upright position, then bend down to put your hands on the floor, the distance between your hands and feet is shoulder-width apart.
  • Straighten your arms and legs, lift your butt as high as possible
  • Hold the pose for 60 seconds

Back twisting posture when sitting

  • Sit on the floor, legs extended straight forward
  • Bend left knee, place right hand on left knee
  • Put your left hand on the floor, behind your back, turn your head to the left
  • Hold the pose for 60 seconds, then switch sides

Sports practice

Besides stretching exercises, you should still maintain the habit of playing height-friendly sports every day to promote good bone development and improve health.

Proper movement helps to stimulate the process of mineralization and modeling of bones and joints, increasing bone density, helping the bone system to be strong and stable. On the other hand, playing sports also promotes blood circulation and metabolism, eliminates toxins in the body, increases coordination of organs, relaxes the mind and reduces stress…

Every day, you should spend from 45-60 minutes to play sports, choose one of the following sports to effectively improve your stature:

  • Swimming
  • Football
  • Basketball
  • Volleyball
  • Badminton
  • Single swing
  • Skipping
  • Yoga
  • Running
  • Cycling
  • Indoor climbing


Get enough sleep

Sleep and height growth are closely related. Going to bed early and getting enough sleep helps maintain the best physical and mental state, ready for learning and training activities. In particular, the time you go to bed every night determines how much or less the body produces growth hormone.

If you go to bed before 10pm, sleep deeply before 11pm, the pituitary gland can secrete the peak amount of growth hormone, promote bone growth and help height grow well. Getting 8 hours of sleep a day is a necessary condition for a really healthy body and a comfortable mind.

Therefore, in the process of increasing height, try to go to bed before 10 pm, get enough sleep. A clean bedroom, a comfortable bed, and the right temperature and light are necessary conditions for a good and deep sleep every night.

Stay away from stimulation

Stimulants are abundant in alcohol, beer, energy drinks, coffee, tobacco… can interfere with the absorption of calcium by bones, cause calcium loss in bones, make height less developed and increase the risk of disease Osteoarthritis in old age. That’s why you should stay away from stimulant products during height gain and even later life.

Using medicine to increase height

Medicines to increase height are also known by many other names such as: Height-increasing functional foods, health-protecting foods that support height-increasing … are commonly used today.

This is a product line containing nutrients that are beneficial to bones, commonly calcium, vitamin D, collagen type 2, magnesium, zinc, phosphorus … are prepared into a form compatible with nutrients in the human body, so they can be absorbed easy, fast consumption. Some products are also added with ingredients to help the body absorb nutrients from food better, increase immunity, sleep better, etc. These are the optimal conditions for height to develop to its full potential. power.

In fact, height increasing drugs are being popular in many countries around the world, even in markets that are considered as fastidious as: Japan, Korea, USA, Australia… 

Advantages of this product include:

  • Tablets, nuggets, syrups… easy to use
  • You can bring it with you when you go to school or work
  • Save time to supplement nutrition while the body still has enough nutrients to increase height
  • Many extended uses, supporting comprehensive health care

Young people who have not yet reached the height standard, especially during puberty, should use height increasing drugs to optimize nutritional factors, help height grow smoothly and take good care of their health.

However, it is advisable to carefully study the product, prioritizing the selection of reputable and high-quality height increasing drug brands that are highly appreciated by many people.

Fashion hack height

With just a few tips in choosing and coordinating outfits, you can hack your height to increase by 5-10cm. Try the following tips if you do not have the ideal height:

For men

  • Choose the right size clothes, avoid too tight or baggy clothes that will make the height defect even more obvious.
  • Prioritize monochromatic and low-key outfits. This makes others pay less attention to your height.
  • Vertical stripes are the top choice for short guys. On the contrary, stay away from horizontal stripes.
  • V-neck tops will make your neck look longer, whereby the upper body is also “expanded”, others will perceive you as taller.
  • Choose shoes with padded soles or use height increasing insoles to add a few centimeters of height.

For women

  • Let’s mix in a 1/3 scale. Divide the body into 3 parts and choose a shirt with a length that only accounts for 1/3 of the body length, the bottom part is 2/3. This arrangement helps to increase the length of your legs, those who have a long back can also hide this shortcoming.
  • Choose to coordinate with high-waisted pants. High-waisted pants with a waistband design above the waist to help flatter the 2nd and 3rd round and lengthen the legs. Combining high-waisted pants with crop tops helps you meet the criteria of 1/3 ratio and get a youthful, stylish look.
  • Should choose skirts, short shorts to increase the length of the legs. You can combine with a pair of low-cut boots or sneakers to make your outfit look more dynamic and personality.
  • Don’t skip high heels. This is really the savior of girls of modest height. You are automatically 10cm taller in just 1 note when wearing high heels with a height of cm. However, depending on the situation and the outfit you are wearing, you should choose high heels with the appropriate design and height.

Should surgery to increase height 10cm or not?

Height increase surgery or leg lengthening surgery is very popular in many countries around the world, including China and India. In Vietnam, many young people have also sought leg lengthening surgery to have the desired height.

With this surgery, the doctor will cut the tibia and fibula in two of the patient’s legs. After that, a fixed device is installed in the leg for daily bone stretching. During the installation of the immobilizer, the patient almost had to lie motionless in one place, restricting movement to avoid affecting the process of bone stretching. The rate of bone recovery and elongation is about 1mm/day. If you want to grow 10cm, or 100m, you need to stretch your bones for about 100 days.

After the bone has lengthened as desired, the fixation device will be removed, the patient will begin the rehabilitation process to restore motor function, helping the new bone and muscle and nerve organizations around the leg. closely linked.

It sounds simple, but the process of leg lengthening surgery is extremely painful, time consuming and has many health risks:

  • You may have short legs due to uneven development of the bones of your legs
  • Scars on legs from osteotomy and bone traction devices
  • Risk of disability due to infection during bone traction
  • Vigorous mobility is limited after recovery
  • Inability to take care of themselves and dependent on others during surgery and rehabilitation, which can last up to a year
  • Spending a large amount of up to hundreds of millions of dong including surgery fees, drugs and living expenses during and after surgery

Leg lengthening surgery is not a recommended way to increase height by 10cm because it is very expensive and dangerous. You should take advantage of the time when your height is still growing well to increase your height instead of wasting it, and then have to look to lengthen your legs to have the desired height.

Can’t grow 10cm in 1 month by any means. You should keep this in mind so as not to put your trust in the wrong place. Work hard and persevere with ways to increase height. Connect with love and share, you can grow 10cm taller after about 1-2 years.

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