Height not only affects appearance but also influences health, confidence, and success in life. So, is there a way to improve height at the age of 20, after going through puberty? The following article will help you answer that question and provide you with the simplest and most effective ways to increase height at the age of 20.
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Can you still increase height at the age of 20?
The ability to increase height at the age of 20 depends on various factors, including genetics, diet, physical activity level, and health. Although the majority of height growth occurs during puberty, there are some cases where height may continue to increase slightly at the age of 20.
The height growth journey is most robust during puberty, typically starting around 14 years old in males and 16 years old in females. During this period, growth plates are actively functioning, helping bones lengthen rapidly. However, as puberty enters its final stage, due to hormonal changes, growth plates gradually close, leading to the cessation of height increase.
There have been documented cases worldwide of exceptions where individuals continue to grow taller at the age of 20. However, these are very rare cases and are not related to the use of any products.
Height development at the age of 20 is influenced by several factors, including:
- Genetics: Genetic factors play a crucial role in determining each person’s maximum height.
- Diet and lifestyle habits: A balanced diet, rich in nutrients, and a healthy lifestyle will promote height development. This is one of the most effective ways to increase height at the age of 20 that you should apply to improve your height.
- Bone development: X-ray imaging of the leg bones can help determine the potential for height increase. If the growth plate is still thin on the X-ray film, it indicates that the bones still have the potential to lengthen.
Standard height at the age of 20
What is the standard height for 20-year-old males?
According to data from the National Institute of Health Survey under the US Centers for Disease Control and Prevention (CDC), males at the age of 20 have an average height of 177 cm. This is only an average and can vary depending on factors such as genetics, nutrition, living environment, etc.
What is the standard height for 20-year-old females?
Also in the same report, the average height of 20-year-old females was recorded as 163 cm. Similar to males, this is only an average and can vary depending on various factors.
8 ways to increase height at the age of 20 quickly and effectively
Focus on nutrition
Key factors influencing height development include genetics, nutrition, exercise, sleep, and living environment. Among these, nutrition plays a crucial role and is the most effective method among ways to increase height at the age of 20.
Daily nutritional intake should ensure adequate supply of essential nutrient groups including protein, carbohydrates, fats, vitamins, and minerals. Among these, special attention should be paid to calcium supplementation for the following reasons:
- Calcium is the primary component in bone structure, promoting strong and optimal bone development.
- Lack of calcium can lead to weak, brittle bones, affecting height development and increasing the risk of bone diseases.
The necessary calcium levels for the body vary by age.
Calcium-rich minerals are abundant in milk and dairy products, fish, leafy greens, etc. However, the required calcium intake varies by age. Eating too much or too little calcium can adversely affect bone development and overall health.
Refer to the necessary calcium intake for each age group:
- Infants still breastfeeding: No additional supplementation is needed as breast milk provides sufficient calcium.
- Children aged 1-3 years: 500mg/day.
- Children aged 4-6 years: 600mg/day.
- Children aged 7-9 years: 700mg/day.
- Adolescents aged 10-18 years: 1,000mg/day.
- Adults: 1,000mg/day.
- Individuals aged 50 and above: 1,300mg/day.
- Pregnant and breastfeeding women: 1,200mg/day.
For individuals in their 20s, it is necessary to supplement the adult calcium requirement of 1,000mg/day to ensure the height improvement process.
Essential calcium-rich foods in daily meals
So what should you eat to increase height at the age of 20? Here are the top calcium-rich foods that are easy to find and incorporate into your daily diet:
Dairy products:
- Milk: This is an excellent source of calcium, with a cup providing approximately 300mg of calcium.
- Yogurt: A cup of yogurt provides about 200mg.
- Cheese: Cheese is a concentrated calcium source, with one ounce providing about 100mg.
Leafy greens:
- Spinach: 100g of spinach provides about 245mg of calcium.
- Kale: Just adding 100g of kale to your diet provides an additional 150mg of calcium for the body.
Legumes and nuts:
- Tofu: 100g of tofu provides 350mg of calcium for the body.
- Black beans: Black beans are a good choice for calcium supplementation, with 100g providing about 105mg of calcium.
Other foods:
- Sardines: Sardines are an excellent calcium source, with 100g serving providing about 382mg.
- Crab: Adding 100g of crab to your diet helps the body absorb 50mg of calcium.
Improve sleep quality
Although at the age of 20, the rate of height growth has significantly slowed compared to puberty, sleep still plays a crucial role in maintaining and optimizing height development potential. Here are ways to improve sleep quality and support height increase for 20-year-olds:
- Ensure a good night’s sleep of 7-8 hours each night.
- Avoid excessive or late afternoon naps during the day.
- Create a comfortable sleeping environment, keeping the bedroom dark, quiet, and cool.
- Avoid using electronic devices such as phones, computers within 1 hour before bedtime.
- Use sleep support therapies such as listening to music, meditation, practicing yoga, aromatherapy with lavender oil, chamomile tea.
Read more :Top 10 Effective Height Increasing Exercises Before Bedtime
Engage in regular exercise
Regular exercise brings many significant health benefits. It not only helps increase muscle and bone strength, maintain ideal weight but also stimulates the production of growth hormone HGH.
For adults, exercise is one of the most effective ways to increase height at the age of 20. Regular physical activity not only promotes height development but also maintains overall health and reduces the risk of osteoporosis.
Read more: 10+ Leg Stretching Exercises to Best Improve Height
Build a healthy lifestyle
You should eliminate bad habits such as smoking and alcohol consumption as they negatively affect the development process and overall health. Instead, focus on maintaining a healthy lifestyle with positive eating and exercise habits to ensure a healthy life.
Adjust posture
To increase height, maintaining proper body posture is essential. When sitting or standing, keep your spine straight and lean back comfortably on the chair. This helps relieve pressure on the spine and creates favorable conditions for growth.
When sleeping, choose a comfortable lying position and use soft pillows under the head and knee pillows to maintain the spine’s natural curvature.
Finally, performing muscle stretching exercises such as yoga or Pilates is also an effective way to elongate muscles and the spine, creating favorable conditions for optimal height development.
Use height-boosting foods
You should incorporate into your daily diet foods containing calcium and vitamin D to support bone development, protein supplements to strengthen muscles and cell regeneration, as well as foods containing amino acids and other vitamins/minerals to ensure the body receives the necessary nutrients.
Consult a doctor or nutritionist for specific and accurate advice before using any product.
Choose appropriate clothing
For those with shorter stature, choosing suitable clothing is extremely important to enhance the body’s beauty. Choose outfits with snug cuts and appropriate lengths to create a tall and neat appearance.
Avoid wearing too many layers of clothing, especially garments with horizontal stripes as they will make you look shorter.
At the age of 20, the potential for height growth still exists, although it may not reach the same level as during puberty. With the ways to increase height at the age of 20 listed above, you can completely improve your height if you implement them persistently. Wishing you to achieve your height goals soon and gain more confidence in life.
