How Can I Grow Taller at 18 with a Current Height of 165 cm?

Adolescence is an important period of physical development. If the body has not developed during this stage, it will be difficult to grow taller after adolescence. Many people are still not significantly taller after turning 18. In such cases, they naturally become concerned about methods that can promote their growth, as they may have fewer opportunities to grow taller in the future. So, how can someone at 18 years old and 165cm tall increase their height? Here are some suggestions:

1. Genetic Factors

Genetics is the most significant factor determining height, but it is influenced by a combination of different genes. Simply having short parents does not necessarily mean that one will also be short. Until you stop growing, you cannot predict your final adult height.

2. Leg Lengthening Surgery

If you are an adult and have stopped growing, increasing height may require considering leg lengthening surgery. However, this should be a last resort. The surgery is expensive, painful, and carries risks of infection. It involves inserting a medical device into the leg bones to extend them. This procedure requires hospitalization and extensive rehabilitation time. During recovery, there will be intolerable pain in the legs, which can lead to insomnia and difficulty moving due to pain when standing.

3. Increasing Height Through Physical Exercise

You may ask, how can I increase my height naturally? If you haven't stopped growing, exercising is the most beneficial and healthiest way to grow taller. One of the most significant factors affecting height is proper stretching and alignment of the spine - even after stopping growth, stretching the spine can increase one's height by widening the spaces between the vertebral discs. Exercises like hanging from a bar, bending forward while standing, pull-ups, and yoga poses like Cobra, Super Cobra, and Forward Bend can help with height growth.

4. Increasing Height Through Nutritious Diet

A balanced diet is very helpful for increasing height. During childhood and the growth period before stopping growth, we need a healthy diet and adequate water intake, along with nutritional supplements tailored to our age group taken every morning. Meals should be planned and balanced, with attention paid to food and vitamin intake. Consume adequate carbohydrates, increase calcium intake, and supplement with sufficient Vitamin D3, Vitamin C, and protein. Additionally, increase zinc intake.

5. Healthy Lifestyle Habits

Part of the method for increasing height lies in maintaining a healthy lifestyle. Maintain confidence in yourself and your abilities. Ensure that your immune system functions well, get enough rest, eat fresh foods, and avoid processed foods including fast food.

6. Human Growth Hormone

Human growth hormone (GH) plays a crucial role in increasing height. Some people naturally produce less growth hormone than others and may require supplementation. If you suspect you fall into this category, consult a medical expert. However, human growth hormone should be considered a last resort due to potential complications, including increased cancer risk, weight gain, pain, irritation, and other skeletal deformities.

7. Avoiding Growth Hindrances

Using drugs and alcohol during childhood can affect height development, so children should avoid these substances. Additionally, malnutrition is known to limit height. While coffee is not directly linked to short stature, it can cause insomnia, disrupting natural sleep patterns. Scientific studies have also examined the association between smoking and children's height. Lastly, anabolic steroids should be avoided in all circumstances as they are known to hinder growth and development (accelerating bone aging).