To get taller, the primary factors affecting height are genetics and growth hormones, but certain lifestyle and health practices can help maximize growth potential, especially during adolescence. Key ways to support height growth include eating a nutritious diet rich in fruits, vegetables, lean proteins, and calcium; maintaining good posture and strengthening core muscles; getting enough sleep because growth hormone is released during sleep; exercising regularly with activities like stretching, swimming, and full-body workouts; avoiding drugs and alcohol that can impair growth; and sunlight exposure for vitamin D which aids bone health. Some supplements like calcium and vitamin D may support bone density but will not increase height beyond genetic limits. Surgery is an option for increasing height but is invasive and not typically recommended unless medically necessary. For adults, increasing height is mostly about improving posture and core strength to appear taller as bone growth plates close after puberty. Wearing shoes with heels or platforms can also add temporary height.

Practical Tips for Growing Taller

• Eat a balanced diet with fresh fruits, vegetables, lean meats, and sufficient protein.
• Avoid growth-inhibiting drugs and alcohol.
• Strengthen core muscles through exercises like planks and crunches.
• Practice good posture consistently.
• Sleep 8-10 hours per night during growth years to maximize hormone release.
• Engage in regular physical activity including stretching and swimming.
• Spend time in sunlight daily for vitamin D.
• Consult a doctor if growth concerns arise.

These strategies can help reach genetic height potential during development and improve overall appearance of height after growth stops.