Let's Grow Taller

Proper Diet

You think you know the correct regular diet that you need to follow everyday in order to grow taller? Okay, ask yourself a simple question now: what is my favorite food and drink? If your answer includes anything like sandwich, hamburger, fries, pizza, pasta, bread, cereal, rice, cookie, cake, candy, ice cream, chicken, pork, beef, Coke, Pepsi, beer, coffee... then forget about growing taller and think about growing heavier instead - you are eating and drinking completely wrong kinds of food and drink that can only help you gain more weight instead of height!

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. A common regular diet that will stunt height growth is the one that includes too much carbohydrates. Carbohydrates are usually rich in foods like rice, bread, potatoes, corn, and other cereal grains. Avoid eating too much carbohydrates 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!

Another common diet that will stunt height growth is the one that includes too much lipids (fats). There are too 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 meet 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.

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!

Proper Sleep
It is during deep sleep that growth hormone does its job to thickening and lengthening your bones. So appropriate sleeping time (not the longer, the better) and correct sleeping posture are all very important for your body to grow.

Sleep is defined as a natural periodic state of rest for the mind and body, in which the eyes usually close and consciousness is completely or partially lost, so that there is a decrease in bodily movement and responsiveness to external stimuli. During deep sleep, growth hormone produced by your pituitary gland is released into your blood stream and travel through your body and causes the thickening and lengthening of your bones. Therefore, you should achieve "deep level" sleep on a daily basis in order to coordinate your affords of exercises and proper diet. The following are some helpful tips on how to easily achieve deep level sleep:

1.) Sleep in a room that is dark, quiet and fresh smelling. Do not expose yourself to bright light while you are sleeping. Light will make your brain stay awake.

2.) It is important to sleep in a well ventilated room. Don’t be afraid to open a window, even in winter. It is better to put on an extra woolen blanket than to breathe in stale air. The amount of clean oxygen rich air that you breath has an effect on your growth. Poor air can cause breathing and prevents you from growing during sleep.

3.) Sleep with clean, soft, and comfortable clothes. Rough clothing can block the blood circulation and make you shift and turn many times during the night, thus prevent you from deep sleep. Remember your growth hormone can only work well when you fall into deep sleep.

4.) Keep your hands and feet warm. Scientific studies have shown that warm hands and feet will help induce REM (rapid eye movement) deep sleep. Cold hands and feet will keep you from deep sleep.

5.) Drink a big glass of water before going to bed and when you wake up; this will help clean out your system. Milk can also help you sleep. It contains an amino acid called tryptophan. Which produces the effect of a sedative. Do not consume any foods or drink that contain caffeine, nicotine, or alcohol at least 4 to 5 hours before going to bed. Caffeine and nicotine are stimulants that will keep you from sleeping. Also, refrain from a large meal at least 3 hours before bed time.

6.) Do exercises during the day can help you sleep better at night. It will increase your blood circulation and fasten your metabolism for a whole day, so you should have enough exercises to ensure a good night sleep.

7.) Take a hot bath before going to bed helps induce deep sleep because it cleans your body and relaxes tense muscles.

8.) Practice total relaxation and deep breathing for a few minutes before you go to bed. Relax from head to toe. Close your eyes and relax every part of your body. Do complete breathing exercises by following the three phases: (1) Inhale slowly and deeply through the nose for 3 to 5 seconds making sure that your stomach as well as your chest expand. (2) Hold your breath for another 3 to 5 seconds, tighten your stomach muscles lightly. (3) Exhale slowly and fully through the mouth and nose. This breathing exercise will help smooth your blood circulation and get your body ready to rest.

9.) Maintain a habit of sleeping at the same time everyday, including weekends. This will help you develop a regular rhythm for sleep. Your brain will send you "sleep signal" at about the same time every day, which can help you fall into deep sleep easier and faster.

Each person has his/ her own specific daily sleep requirement. It is not true that the more you sleep, the better it is for your growth. Too much sleep will cause your body to develop laziness and slow down your metabolism, thus increase the danger to gain weight. On average, a young adult who is growing needs at least 8 hours sleep every day. Teens need 9 hours or more. However, this is just an average and may not apply to you precisely. The best way to figure out the exact amount of sleeping time you need is not to calculate it at all. Just sleep early every night, do not use any alarm clock, and let yourself wake up naturally. Your body has its own biological clock which can determine the exact amount of sleep it needs. As long as you have good sleeping habit and do not break it (by forcing yourself to stay up too late or get up too early), your body will take good care of itself. Also, it is easy for you to detect if you get enough sleep each day. If you are energetic and do not feel sleepy or very tired the whole day, then you had enough sleep last night. Otherwise, you had better readjust your schedule and try to sleep longer.

Sleep with appropriate posture is also very important for your growth during sleep. Sleep with correct posture can help you lengthen your spine and increase your height; sleep with incorrect posture can put strains on your neck, shoulders and back and stunt growth during sleeping. The following are some helpful tips on how to sleep with appropriate postures.

1.) Sleep in a comfortable and firm mattress. If it is not firm enough, place a sheet of plywood underneath the mattress. Sleeping on a hard surface will align your spine in the natural position. This will lengthen your spinal, and also allow growth hormone to easily travel across the body.

2.) Sleep on your back with a flat pillow under your knees. This will align your spine properly and prevent any back aches caused by sleeping in a bent position. Raising your knees and feet slightly will help your brain get more oxygen rich blood. The greater amount of oxygen that your brain receives the higher the energy you will have to help yourself grow during sleep.

3.) Sleep on side, with your knees bent. This will effectively flatten the back. A flat pillow may be used to support the neck,, especially if shoulders are broad.

4.) Do not use high pillow. While lying on your back with your head resting on a high pillow, your neck is bent forward and your back is arched in a very unnatural position. This will put strains on your neck, shoulders, and back, and also stunt growth since your spinal column is arched during most time of the night.

5.) Do not sleep face down. This will exaggerate swayback and strain neck and shoulders.

Beating the Disadvantages
Actual statistics show that a shorter person will encounter most of his/her disadvantages during a job interview or on a date. Taller men/women have better chance of getting high paid jobs and it is easier for them to find good dates/mates. These are just not fair! But very fortunate for you, even if you are not as tall as you wish, there are some secret and effective techniques which you can use to beat up all of those disadvantages and win your dreamed job or mate!

1. Have the hair style that makes you appear taller. In order to appear taller, a hair style should be thin at the sides and higher up top, which can make you appear as much as an inch taller. Do not have any wide hair style. Also, a bald head can makes a person appear shorter.

2. Wear certain clothes that will make you appear taller.

a) Avoid clothes with horizontal lines. Belts are horizontal so make sure you conceal it in your clothes. Avoid clothes with a tartan or checked pattern. Avoid cuffs that makes your legs appear shorter.
b) Avoid wearing sharply contrasting clothes and pants together, these will easily expose the real length of your legs and make you look shorter.
c) Wear clothes with vertical lines or striping. Vertical lines or stripping make a person appear thinner, and thinness in turn gives impression of more height.
d) Wear clothes with shoulder pads. Shoulder pads make your shoulders appear broader and your whole body slender.
e) You can also wear clothes with diagonal stripes. Clothes such as these will hide body irregularities.

Effective Breathing
Importance of Effective Breathing
Effective breathing is essential for growth. Effective breathing brings sufficient oxygen into your body to facilitate biochemical reactions and stimulate your growth. Only deep breathing is effective breathing, shallow breathing is ineffective and it stunts growth. Anger leads to shallow breathing and therefore stunts growth. So make sure you keep yourself happy as much as possible!

Importance of Effective Breathing
You should perform the following deep breathing exercise every day, as well as before and after you sleep. The more often you do deep breathing exercise, the better result you will get.

1. Inhale through your nose slowly and controllably for 3 - 5 seconds and make sure that your stomach as well as your chest expand.
2. Hold your breath for another 3 - 5 seconds. Before you exhale, for the final 2 - 3 seconds, tighten your stomach muscle lightly. Your goal is to slowly improve the blood circulation in your head.
3. Finally exhale slowly (without loosening your stomach muscles) and controllably through your mouth and nose.

What Can Help You
These regular activities can help you grow taller:
1. Vertical Jumping.
2. Basketball.
3. Volleyball.
4. Football.
5. Baseball.
6. Tennis.
7. Racquetball.
8. Aerobics.
9. Gymnastics.
10. Jogging.

And these things will stunt your growth:
1. Being passive.
2. Being conservative.
3. Alcohol.
4. Smoking.
5. Consuming too much candies or carbohydrates.
6. Consuming too much fats.
7. Not having enough sleep or sleep irregularly.
8. Not having correct posture.
9. Not doing any physical exercises.
10. Quitting any growing taller efforts too soon.

Elements to Achieve the Best Results:
1. Balance carbohydrates & fats intake such as rice, sodas, candies, bread, flower products, junk foods in general.
2. Increase protein intake.
3. Based on your time schedule do the stretching exercises at least three times a week or more and if you practice sports whichever it may be this can benefit you greatly.
4. Try getting good sleep for the next 3 to 6 months of at least 7 to 8 hours. For protein related foods, you can do a search in Yahoo/Google and type “protein related foods”.
5. Measure your height every three weeks, not everyday nor every week as it is much better for you to do it every three weeks since the program should be done at least 3-6 months.

Boost Your Growth Hormones
Size may matter, but in some cases the smallest thing can have the biggest impact. Like that grape-sized organ- the anterior pituitary gland- nestled within your brain. Despite its small dimensions, it is the source of powerful juice when it comes to building height. You see, the anterior pituitary gland is responsible for secreting a substance called somatotropic hormone, more commonly known as "growth hormone," into your bloodstream.

Without that tiny gland, it wouldn't matter how many reps of stretching exercises you perform. Without it, building your physique would become an exercise in futility. Why? "It's somatotropic hormone that dictates how your body will adapt itself from all your height increasing efforts" says Ed Burke, Ph.D., director of the Exercise Science Program at the University of Colorado at Colorado Springs.

Acting as your body's foreman, growth hormone instructs your skeletal bone to grow larger and stronger while it speeds the conversion of excess fats into energy. In other words, get enough growth hormone floating around in your system and your body has no choice but to construct itself into something bigger and better. Cheat yourself from acquiring your fair share and your body can only do so much, no matter how much you do.

Although the amount of growth hormone your body regularly produces is entirely up to your brain, there are a few things you can do to trick that thrifty gland into being a bit more generous.

So now that you've worked hard enough on your body performing the stretching exercises, pay attention to these six proven ways to make your body work for you:

1) Get your shut-eye -- It's simple math really. Add eight hours to the time you went to bed, then look at your alarm clock before peeling yourself from the sheets. "Not getting enough sleep regularly can lower the amount of growth hormone your body produces daily," says Walter Thompson, Ph.D., director of the Center for Sports Medicine, Science and Technology at Georgia State University in Atlanta.

Even though excess sleep won't necessarily increase the amount of growth hormone your body secretes, constantly burning your midnight oil could be suppressing how efficiently your body distributes growth hormone during the course of the day. Keeping normal sleeping habits may let you tap into a certain percentage of growth hormone that your bones never get a chance to utilize when sleep-deprived.*

2) Eat Smarter -- Focus on eating six or seven smaller meals during your day instead of three or four larger ones. Consuming large meals with a high glycemic index forces the body to release a high amount of insulin into the system to aid with digestion. This reaction not only forces your body to store fat, it may also inhibit the flow of the growth hormone being released throughout your bloodstream. Instead, make a point of consuming other low-sugar foods that will prevent the release of insulin.

The crossover between what you need to stay healthy and what you need to release more growth hormone doesn't stop with eating smaller meals and getting enough shut-eye. All of the same factors that need to be in place for a healthy lifestyle still hold true. Training right, eating right, sleeping right and keeping your stress to a minimum will not only keep you healthier, they will foster the type of environment that encourages the anterior pituitary gland to do its job. Deficits in any of these areas will only slow down how well your body functions as a whole, which in turn slow down the amount of growth hormone that is being continually pumped into your system.*

3) Pre-workout nosh -- Toss back a small chicken salad sandwich a couple of hours before you exercise. Food Researchers have discovered that consuming a protein-carbohydrate meal two hours prior to working out and another meal immediately afterward elicited a significant increase in both growth hormone an testosterone within the bloodstream.

Even if you're not hungry a few hours before you exercise, you may want to consider having a snack to prevent being hungry within the two-hour window before you work out. Researchers at UCLA found that subjects who exercised with partially digested food in their stomachs experienced up to a 54 percent decrease in the production of growth hormone. Subjects who were fed strictly carbohydrates prior to a workout still experienced a lower production of growth hormone by up to 24 percent.*~

4) Get the most from your training -- What you put your body through during your stretching exercise routine has a direct effect on what your pituitary gland puts out to build height. A recent study in the Journal of Applied Physiology found that the frequency and amount of growth hormone the body secretes is relative to the intensity of your workout. Subjects who exercised at a higher intensity experienced greater and more frequent releases of growth hormone after their workouts.

To get the most from your training efforts, you need to be sure that the duration and intensity of your regimen are high enough to elicit a response. Keeping your workouts focused on short-burst, high intensity anaerobic stretching exercises and maintaining a pace that lasts at least 20-30 minutes is a fair standard to follow.

There are certain stretching exercises that may help squeeze out a little extra growth hormone. By utilizing stretches that include several muscle groups to work collectively, the intensity of the workout subsequently increases as well, forcing the anterior pituitary gland to issue more growth hormone to compensate for the extra effort.

Oddly enough, participating in intense aerobic exercise can also cause an increase in growth hormone release. However, what keeps marathoners from looking like basketball athletes is that their bodies react differently to the substance because of the activity they participate in.

It is like having someone who never lifts weights using a muscle-building supplement. They have the building blocks within their system, but unless the endurance athlete is performing a significant amount of resistance stretching exercises, the body never recognizes a demand to use these tools effectively to help restructure.

5) Supplement strategically -- Taking the amino acid glycine immediately before you work out can mildly stimulate the release of growth hormone, but only when taken as a supplement. Trying to achieve the same effect by consuming glycine-rich foods such as poultry or milk prior to exercise only inhibits growth hormone by causing you to exercise on a full stomach, plus the glycine doesn't get absorbed in the same way.

Being introduced into the body in the presence of additional amino acids forces the glycine to compete for transport across the blood-brain barrier, diminishing its effect on the growth hormone levels. The only way glycine can cause a reaction is when taken in isolated supplement form, preferably on an empty stomach to speed up absorption and prevent outside interference from other amino acids.

6) Don't pig out before bed -- Never eat a large meal within two hours of going to sleep. The reasoning ties into avoiding the same insulin surges you're trying to prevent during the day, but this abstention is especially important before bedtime.

The body releases the greatest amount of growth hormone during the first two hours of sleep. Having excess insulin within the system after a large meal suppresses this higher output of growth hormone, preventing your body from taking advantages of it as you rest.

Nighttime also seems to be the best time to take additional supplements to increase the flow of growth hormone. UCLA researchers have found that taking the amino acid arginine and orthinine together on an empty stomach right before bedtime can boost growth hormone levels significantly. However, the amounts required to see a difference were between 40 and 60 grams, dosages too large to take in any version besides injectable form.

There are safer, more accessible supplements you can try, such as 5-hydroxy tryptophan, a safer derivative of tryptophan. This sleep aid used to encourage drowsiness also helps the brain release growth hormone.

Mental Exercises
Success must begin with a strong and positive mind, filled with motivation and determination. However, in reality most people around you have week and negative minds. Facing difficulties or adversities, their favorite words are "impossible" and "give up". If you do not acquire mental toughness, you will easily become their victims and end up quitting your own dreams.

See yourself where you want to be! Visualize yourself one feet taller. Make a detailed image of it - what will you look like, how will you feel, and what is all the other people's reaction. You are 6'5! Notice the people around you as they admire your stature! Can you see them drooling while they imagine themselves being you? Do you notice how some of them lift up their eye brows as they greet you? Do you feel the respect and submissiveness that they must give to you? The best way to persevere through your challenge is by visualizing yourself accomplishing your goal. This will help you persevere. Visualization is a tremendous tool, use it! See yourself at the end of the tunnel. See it, taste it, smell it!

You must begin with your self-image because success must begin from the inside out, not the outside. Be proud to be yourself and be proud of your ambition and goals, and then you will be in control of your own destiny. Your destiny is not predetermined, nor designed by others. You make your own destiny. You determine what you really want, and how you are going to get it.

Self-awareness is powerful because it will allow you to catch yourself as a negative thought slip into your mind. Catch that thought, do not allow it to penetrate! Because one negative thought will lead to another, and another, and many others. Think about how beautiful your life will be once you realize your goals, and how miserable you will feel if you are defeated by your own negative thoughts. Then you will have self-awareness to choose the right thing for yourself.

Positive Thinking Pattern
An important component of success is the way you process your thoughts. Your thinking patterns will reflect whether or not you will follow through with your goals. There are two basic thinking patterns: negative thinking pattern and positive thinking pattern. Negative thinking pattern disrupts people's goals and leads them to quitting. So it is discouraging. Positive thinking pattern uses visualization to enhance people's goals and leads them to succeed. So it is encouraging. Most people start a goal somewhere during the journey of their lives. They continue to move forward and then stop. It seems that they encounter endless difficulties and resistance so to reach their initial goal is "impossible". This is because they are moving forward blindfolded. In other words, they did not plan their goal.

You must visualize your goal beginning at where you want to end. Picture where yourself want to be and go backwards. By planning this way you will understand what it takes to succeed, and you will also be aware to encounter difficulties. Think of every encounter that you might experience that will discourage you from completing your goal. Most likely they will happen. But when they do you will be ready because you planned it and are one step ahead in the game.

Overcome Resistance
You may meet two types of resistance - internal resistance and external resistance.

Internal resistance is generated by your own mind and body, both want to be constantly relaxed and comfortable. Doing all kinds of exercises to grow taller is just the opposite and therefore it will be resisted. You must take control of your mind and body to overcome the resistance.

External resistance is generated by an organism's natural inclination to maintain its current condition (homeostasis). You can try the following ways to overcome external resistance.

1. Understand how homeostasis works. Realize that the intensity of your discomfort indicates the scale of the change that you are going through. "No pain, no gain". Very often discomfort is a good sign for the positive change that your body is experiencing.

2. Develop a support system. Cultivate relationships that support your development and avoid those which threaten it.

3. Follow a regular practice routine. Routine is a habit, and any regular practice routine provides a kind of stable base during the instability of change.