How to Gain Height & Weight

Adult height is determined by many different factors: genetics, nutrition, exercise, rest and sleep and healthcare. Genetics is predetermined and cannot be altered. However, genetics is not the only factor involved in reaching full height potential. Optimum nutrition is vital for growth. Exercise also plays an important role in growth because certain types of exercise increase the production of growth hormones. Exercise and nutrition coupled with adequate restorative rest and proper healthcare allow an individual to reach their full potential in height and to gain healthy weight in the form of muscle mass.

Instructions

• 1

  Oils, fats and sweets are at the peak of the food pyramid and should be used sparingly.

  Eat nutritious foods that supply vitamins and minerals in the right balance. Optimum diets include 6 to 11 servings from the bread, cereal, rice and pasta group; 2 to 4 servings of fruit; 3 to 5 servings of vegetables; 2 to 3 servings from the milk, yogurt and cheese group; and 2 to 3 servings from the protein group, which includes meat, eggs, poultry, fish and nuts. An optimum diet provides the building blocks for growth of bones and development of muscle.

• 2

  Cycling, swimming, kicking and jumping increase production of growth hormones.

  Exercise to build mass, stretch the spine and build cartilage. Anaerobic exercises that stretch the spine help to thicken cartilage, reduce compression and add height. Stretching exercises include standing with reaching arms upward as far as possible, learning forward and touching toes, sitting with legs apart and leaning first to one side and then the other while touching toes with the fingertips.

• 3

  Sleep and rest to allow your body to build bone and mass. Adolescents require approximately 9 1/2 hours of sleep each night, according to Karen S. Headlee, a family and consumer sciences expert. Without adequate rest the body is impaired in its ability to produce growth hormone.

• 4

  Symptoms of depression include loss of appetite and difficulty sleeping.

  Reduce stress. Stress causes the release of cortisol, which in turn inhibits the production of growth hormones. Proper medical and mental health care aid in the reduction of stress related to physical discomfort and emotional issues. See your doctor for wellness checkups. Talk to a trusted individual when problems arise. Practice positive thinking and be proactive in handling the ordinary stresses of life. Seek professional help when symptoms of anxiety or depression last for more than a few days or when symptoms interfere with normal activities.

• 5

  Reduce sugar and refined carbohydrates. Refined sugar and carbohydrates interfere with growth hormones, necessary for increased height and healthy weight gain. After sugar consumption, insulin remains in the blood stream and suppresses the ability of the pituitary gland to release growth hormones. Refrain from sugar consumption before and after exercise to maximize the hormone-promoting effects of exercise.