How To Increase Height After 20

Are you looking to increase your height after 20? and you’re not happy with your current height, So don’t take any more tension healthorfit is here to help you to how to increase height after 20

I have also heard that I cannot increase height after 20 years. But that’s not entirely true. Even if you are over 20 or 21, you can take steps to increase your height.

Let’s look at different aspects of your kidneys and increase height after 20 or 21 years.

What Factors Affect Your Kidneys?

The following factors affect a person’s increase height after 20 for boys naturally:


It is one of the main biological factors affecting the human kidneys. The results show whether our DNA has 3 or 4 important spaces for the kidneys.

Other results estimate that about 80% of the human kidneys are controlled by mutations in the DNA sequence you are experiencing, with about 700 genetic variations discovered so far.

This genetic variation directly or indirectly affects the growth plate’s cartilage, the area between the bone joints.

Eating pattern

Food plays a vital role in the kidneys. Good nutrition is essential for successful kidney growth.

Protein is the most important nutrient and essential for healthy kidney growth. Getting other childhood nutrients, such as iodine, iron, folic acid, calcium, and vitamins A and D, are also important for kidney growth.

Adequate and long-term intake of calcium, protein, magnesium, phosphorus, vitamin D, potassium, fluoride, manganese, copper, boron, iron, zinc, vitamin A, vitamin K, vitamin C, and B vitamins contribute to bone formation and bone metabolism.

Also, one study noted that prebiotics has the potential to enhance growth and development in children.

The explanation above shows that you can reach your highest height by adopting or maintaining good, healthy eating habits from childhood.

Growth hormone

Growth hormone has a profound effect on the kidneys by stimulating the growth of human tissues, organs, bones, and cartilage.

On the one hand, insufficient secretion of growth hormone can lead to a growth hormone deficiency, which leads to stunted growth and poor elongation.

Good result

Sport or sports also help someone to grow up from a young age. Any form of exercise can stimulate growth hormones and thereby affect the growth of your kidneys.

How to increase your height naturally after 20

Here’s how to increase height after 20 for man naturally every day.

Get a good posture

Good posture can help you look taller and slimmer. This will help straighten and stretch the spine, adding an inch or two and making you appear taller.

That is why it is vital to maintain correct posture while walking, sitting, standing, and sleeping. You can improve your posture by keeping your head straight behind you and tilting your shoulders back slightly.

Meditate on the pituitary gland

Pituitary meditation helps you gain 2-3 inches in height, regardless of age. It does this by stimulating the pituitary gland in the brain to release human growth hormone. The increase in human growth hormone significantly affects the growth of the kidneys.

So, start practicing pituitary meditation for at least 5 minutes every day so that you can get taller.

Start swimming

Swimming is an effective exercise that not only loses weight but also promotes kidney growth. This is a perfect workout for broad shoulders and chest, thin wrists, slim body, long body, and a balanced figure. Swimming also increases the body’s production of human growth hormone, which is important for supporting kidney growth.

Maintain bone health

Bone lesions such as low bone mass osteoporosis can shorten the appearance.

That is why it is important to eat a diet rich in essential vitamins and minerals (especially calcium and vitamin D) and maintain healthy bones.

Daily exercise (walking, dancing, cycling, using stairs instead of lifts, etc.) can strengthen your bones.

Eat a balanced diet

Eating a balanced diet is important for getting essential vitamins and minerals that help improve your kidneys. Start eating foods rich in vitamins, proteins, carbohydrates, calcium, and other minerals. You can eat fresh fruits, green leafy vegetables, milk, and whole grains regularly to increase your height after 20 for females.

Stretch your body

Stretching is one of the easiest exercises and also plays an important role in increasing your height. Stretching improves your posture, keeps muscles strong and elastic, and strengthens your joints, helping your kidneys grow. Incorporating some stretching exercises (cobra stretch, spine-free stretch, sidewall stretch, etc.) into your daily training program will help you increase height after 20 naturally.

Do suspension exercises regularly.

The role of gravity is to prevent people’s kidneys’ growth by pressing on cartilage and muscles. This suspension can stretch the entire body, lengthening the spine and reducing tension in the spine. This will reduce pressure on the spine and make you look slightly taller. You can use the arrows or find a point where you can support your weight and start air training for more than 30 seconds.

Participate in training

Exercise and physical activity can effectively regulate and strengthen your muscles and release growth hormones involved in your kidneys’ growth.

Such sports like jute, ankle weight lifting, jumping, squatting, skipping rope, jumping, and badminton, volleyball, tennis, cycling, etc., will naturally help you increase height after 20.

Get some rest at night.

Getting a good night’s sleep is also important for increasing your height after 20 or 21. During deep sleep, your body produces growth hormone that makes your body bigger. Hence, it would be best if you slept at least 7-9 hours a day to maintain a good night’s sleep.

Your sleeping position is also important for getting taller. For the best results, choose a comfortable, firm mattress without pillows. Remember to take a deep breath before going to bed.

Avoid smoking and drinking.

Smoking and alcohol consumption can affect the body’s natural function and growth. Regular smoking and alcohol consumption have been linked to thyroid cancer, disrupting the thyroid gland’s normal functioning. The thyroid gland releases growth hormone. Growth hormone plays an important role in height growth. So quitting smoking and drinking will not only gain weight but also achieve optimal health.

Practice yoga every day

Yoga exercises can improve posture by straightening the spine and stretching the muscles of the back and legs.

Also, it can activate growth hormone, increase the secretion of dehydroepiandrosterone sulfate (DHEAS), which in turn helps increase the kidneys.

You can practice different yoga poses and increase height after 20.

Surya Namaskars


  • Strengthens muscles and joints.
  • Stimulating hormone.

How to do:

  • The ground in contact with the sun is straight.
  • Raise your hands as you inhale on both sides, exhale into an airway position, align your palms with your chest
  • Then inhale and bring your arms to your ears.
  • Lift the pelvis slightly to fix the whole body from heel to toe.
  • When exhaling, do not bend your knees, but lean forward at your waist and keep your back as flat as possible.
  • Breathe gently, lowering your hands, trying not to touch the floor near your feet.
  • Inhale, push your right leg back as far as possible.
  • Place your right knee on the floor and look up at the ceiling. Feel the stretch in your arms, hamstrings, and lower back.
  • Inhalation Return your left leg to its original position, keeping the whole body straight while keeping the arms perpendicular to the floor.
  • Kneel on the floor and exhale.
  • Place your chest, knees, and chin on the floor; start by pushing your back slightly from side to side. Lift your pelvis slightly. Hands, feet, knees, chest, and chin (8 body parts) must touch the ground.
  • Suction push forward and lift to the thoracic cobra position
  • Exhale, lift your back and tailbone, and keep your knees and hips upside down in a “V” position and straight.
  • Exhale and slowly reverse the cycle.

Wheel Pose Chakras Ana


  • Strengthens the waist.
  • Increase the flexibility of the spine.
  • Increase the length of the whole body.


  • Lie on the floor with your face and body facing up. Bring your hands and feet to your body.
  • Slowly raise your arms and bend your elbows, place your palms next to your ears and place your fingers on your shoulders.
  • Then lift your upper body slightly with both hands.
  • Slowly begin to remember the feeling of helplessness and lift your body so that your spine and legs arch.
  • Hold this position face down for 30 seconds.


Not everyone has great blessings. To what extent are factors such as genes, environmental hormones, diet, and exercise-related to increasing height after 20 naturally?

If you are not satisfied with your height and think you cannot increase your height beyond 20 years. Next, several helpful methods such as good posture, healthy diet, exercise, yoga, and plenty of rest will increase your height.

With a few changes in your day-to-day work, you can add what you need to your kidneys.


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