The Best Way to Grow Taller As a Teen

The science journal Scientific America reports that in the last 150 years the average height of people in industrialized nations has increased by four inches. They cite better childhood nutrition as the main factor for this increase 1. If you are a teenager still in your growing stages, there are ways to help your body grow.

Eat an apple or banana soon after you wake up to give your body a boost of energy for a morning exercise.

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Exercise for at least 30 minutes. Cardio exercises such as running, cycling or swimming maintain a rapid heart rate while minimizing impact on the body. Exercise stimulates the prominent growth hormone found in the pituitary gland, the human growth hormone (HGH), according to

Hang from a pull up bar for five minutes. The Growing Taller Guide website reports that hanging decompresses and elongates your spine and joints, which helps your body grow taller.

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Eat a well-balanced breakfast. Drink orange juice, eat whole-grain carbohydrates, eggs, yogurt, milk and cheese for protein and calcium. The protein and calcium stimulate bone and muscle growth while the vitamins in the orange juice and the carbohydrates provide energy for your body throughout the day.

Eat a small meal every two to three hours, depending on when you get hungry. Large meals make your body release insulin to regulate blood sugar levels, which suppresses the body’s human growth hormone. After small meals, your body can convert all the nutrients more easily into energy for muscle growth. Eat five to seven small meals each day instead of three large meals 2.

Eat the last meal of the day at least two hours before bedtime. Don't eat right before sleep as your body is unable to properly convert food into energy or muscle growth. Instead it is stored into fat.

The Growing Taller Guide recommends an exercise just before bed to strengthen your back muscles and ligaments, helping them grow. Lie down on your stomach and stretch your arms out in front of you with your palms down. Keep your legs straight and lift your right leg and left arm off the ground. Try to hold the pose for five seconds 2. Repeat the pose with the other leg and arm. Do this routine four times, doubling the amount of seconds you keep your limbs off the floor each time until you reach twenty seconds.


Cigarettes, alcohol and drug use can stint your growth. Sleep at least eight hours a night. The body needs time to rest and regenerate.