​How to increase height AFTER 18

                  If your friends are making fun of you calling shorty, chotu, or half man!
If they do, then you are on the right page. So, here I’m going discuss the most interesting topic, where most of you, may not be aware of those facts.
                  According to the survey, there are many factors that contribute to your height. Among them, genetic factor contributes for about 60-80 percent for your height. And the rest contributes due to the improper nutrition and lack of physical exercises

According to the facts of biology, humans aged between 1 and puberty can grow up to 2 inches per year. Once puberty attains, then you are capable of growing up to 4 inches per year. But due to the different factors phase may vary accordingly.
                  Girls can experience the increase in their height early in their teen ages. But, boys may not face the same situation as girls. They could experience their growth at the end of their teenage. Once if your puberty period has been completed, then there is no chance of increasing your height as an adult.
                    In order to increase your height at ending of your teenage, you must follow certain things to maximize the potentiality for your growth.

​Diet is Must
When you are a teenager, your body is highly adaptable in receiving all the essential nutrients and vitamins. So, it is highly important to include all of them in your diet like.

• Fresh fruits
• Leafy vegetables
• Proteins
• Dairy products

At the same time try to avoid foods contains sugar, Trans fats, and saturated fats
 
Supplements
Improper production of growth Hormones (HGH), may lead to recommending supplements containing synthetic HGH. Irrespective of that don’t encourage any other supplements, as growth plates become fused together, then there is no chance of increasing your height. So don’t waste your money on fake products.

Sleep
As I told you earlier, that there are some hormones responsible for your height growth called HGH. These hormone gets released when you are asleep. So, if you sleep less than the recommended amount of time, then it may lead to lack of growth in hormones.

Age	Sleeping Hours per day
New born 0-3 months	14-17 hours/day
Infants 3-11 monts	12-17 hours/day
1-2 years toddlers	11-14 ​hours/day
3-5 years young children	10-13 ​hours/day
6-13 year Children	11 ​hours/day
14-17 year Teenagers	10 ​hours/day
18-64 year Adults	7-9 ​hours/day
65+ Elders	7-8 ​hours/day

Exercise
Regular exercise has a lot of benefits apart from getting height, it promotes strong bones, toned muscles, and helps you to maintain your weight. Children must exercise regularly in one or the other way like stretching, jumping, cycling, or by practicing yoga.

Yoga
Yoga practice can strengthen your muscles, and tone your body. Yoga helps you stand erect right from your spine to the neck. This is where the proper posture comes into your body. This posture can make you look taller than ever. So here we have some yoga poses to increase your height

• Mountain Pose
• Cobra Pose
• Childs Pose
• Warrior Pose