How Can We Grow Taller After Puberty?
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FACTORS THAT AFFECT GROWTH

Nutrition

Undoubtedly, the quality, quantity, and type of food we eat affect our height, growth, and health. We cannot emphasize enough how important your food intake is in determining how much growth you can possibly obtain. The types of food you eat will either improve or decrease your growth potential.
After careful consideration and research, the daily content of protein, carbohydrates, fats and water can be achieved if the following items were taken regularly. Please take note that this is a guideline and you are free to your own thoughts. Feed yourself rationally to increase your height, be full of energy and live a fuller life.

Eating Patterns
Eat at least two hours before starting your exercise. It is a fact that insulin levels are highest right after a big hearty meal. Insulin suppresses HGH release and a big meal takes blood away from your muscles and redirects it to your stomach. Eating right after exercise is also important so that muscle dystrophy would not occur.

Eating before exercise
Any carbohydrate such as baked potato, bread and jam, spaghetti, or cereal are good choices. Try to eat foods with a medium glycemic index so that your body will have a constant source of energy while exercising. 

Eating after exercise
We recommend one cup of orange juice mixed with one cup of water, after a good
workout or exercise. However, never ever drink immediately after you have run long and fast, because you can choke. Let your breath stabilise before drinking. As for food, anything high in protein is a good source, mixed with some carbohydrate. A good ratio is ¼ protein and ¾ carbohydrate.Mixing instant breakfast with one cup of milk and one small banana is a good combination. Also, never mix protein with hot water or it will deform at a molecular level and lose its benefits. 

What to avoid
Do not eat meals in large quantities. It is recommended to eat 5 - 7 meals a day. Also, never eat during two hours before sleeping. Eating right before sleep inhibits HGH release and your efforts go to waste. Foods high in saturated fats, high in sugar and processed foods are to be avoided. Do not drink too much water or milk at any one time. Drink at regular intervals (approx. 8 glasses of water a day).

Useful proteins
The ones that are easily absorbed in the blood stream are most beneficial. Examples of such protein are whey protein, milk, yoghurt, cheese, and boiled chicken. Protein such as eggs and meat are hard for the body to absorb, and take longer to go through your digestive system.

Fibre
Eating extra protein is unnatural. However, for our purposes we need lots of protein. To make sure you do not get constipated, eat cucumbers or 'boiled' carrots with your meals. They provide essential fibre so you will stay regular and not get stomach cramps.

Food for growth
Your bones need phosphorus, calcium, and magnesium while your muscles need water, protein and
carbohydrates to grow. Since you are growing taller, both your muscles and bones are getting bigger and longer. Take into consideration what food to eat and when, and let commonsense be your guide.
The correct regular diet you need to grow taller is a proper combination of proteins, vitamins and minerals. So your regular diet should be rich in these three kinds of nutrients - Carbohydrate, Protein & Fats.


Carbohydrate
A common regular diet that will stunt height growth is one that includes too much carbohydrate.
Carbohydrates are usually rich in foods like rice, bread, potatoes, corn, and other cereal grains. Avoid eating too much carbohydrate since they contain lots of energy (calories) but few vital nutrients that can help your body to grow.
This is actually why Asian people are shorter then the European and American people. Asian people's diet are mainly consisted of carbohydrates type of foods like rice or corn, but European and American people consume much more protein-rich foods. So do not make rice, bread, potatoes, or cereal grains as your main foods if you want to grow taller!


Fats

Another common diet that will stunt height growth is one that includes too much lipids (fats). There are two kinds of fats: saturated fats and unsaturated fats. Saturated fats are mostly bad since they have high contents of cholesterol, which can cause heart disease because arteries could be clogged with fatty material. Also, saturated fats contain large amount of calories, which can easily increase your weight. Extra weight is the enemy of height since the more weight you have, the shorter you appear. So avoid eating excessive saturated fats.

Animal meat like chicken, pork, beef are rich in saturated fats. So you should avoid eating them too much. Unsaturated fats are much better since they contain much lower amount of cholesterol and calories. Since you do need some fats to insulate your body and regulate your metabolism, you had better ingest more unsaturated fats to satisfy your body's needs.

Vegetable oils contains large amount of unsaturated fats. Commonly used unsaturated vegetable oils are corn, soy, cottonseed, and safflower oils. Note that raw milk and butter contains lots of saturated fats, so you should drink skim milk and cook with vegetable oils instead of butter. Sweet foods like cookie, cake, ice cream also have very high contents of saturated fats and calories and you should restrict yourself from eating them too much.

Protein

In order to grow taller, your body need proteins, vitamins and minerals more readily than carbohydrates and fats. Proteins are composed of one or more chains of amino acids. They are fundamental components of all living cells and include many substances, such as enzymes, hormones, and antibodies that are necessary for the proper functioning of an organism. They are essential in the diet of animals for the growth and repair of tissue and thus you should ingest large amount of protein if you want to grow taller. The best food for complete proteins (those that contain the most appropriate distribution of amino acids for growth) are fish, eggs, milk, and legumes. These foods contain most of the 20 amino acids, including the 8 essential amino acids that are not synthesized by your body. Therefore, replace rice, bread, and hamburger with fish, eggs, and skim milk.

Alcohol, Tobacco and Drugs

Don't waste your money or your health on drugs, alcohol or cigarettes. Invest your money on nutritious foods or good quality food supplements. Know how to say 'NO' to:

• self destructive drugs
• intoxicating alcohol
• poisonous cigarettes
Instead choose healthy living, natural products which provide, health, strength, endurance, energy, and all round well-being.

Tips for healthy nutrition

1. Eat at regular hours.
2. Don't skip any meal.
3. Don't forget to eat breakfast. Always start the day with a well-rounded meal.
4. Take the time to taste and to chew your food well.
5. Vary your menu.
6. Avoid pastries, sweets, crisps, soda drinks - anything that has little or no nutritious value.
7. Beware of salt consumption. It can cause hypertension.
8. Eat a lot of raw vegetables and fresh juice. Choose whole wheat bread.
9. Drink six (6) to eight (8) glasses of water or vegetable juice or sugar-free juice per day.
10.You should also drink milk.
11.Eat good quality food supplements every day.
12.After each meal you should rest. Don't start to work or exercise right after.

Vitamins and Minerals
An adequate and sufficient supply of vitamins and minerals must be consumed in order for all the physiological functions of the body, in particular growth and development, to take place at the most optimum level. Eating fish is of supreme importance, it has lots of minerals that other foods lack, and help your body grow. Undoubtedly, vitamins and minerals are responsible for your bone length and density.  The most important mineral is calcium. Be aware that some common foods and drinks can act as calcium inhibitors and stunt growth. Those calcium inhibitors include coffee, soft drinks refined sugar, concentrated sweetener,excessive salt, excessive fats, alcohol, and cigarettes. Stop or reduce the consumption of these foods and drinks if you want to grow taller.Therefore, the correct regular diet for you to grow taller should be mainly consisted of protein rich food such as fish, unsaturated meat, eggs, milk, and legumes; vitamin rich food such as fruits, vegetables, and animal liver;mineral rich food such as milk, dairy products and seafood.


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