How to increase height after 20 with creative tips

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increase height
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I know Everyone worries about their small height. As height makes our personality more attractive or perfect. 
In this post I am going to share my own experience about increasing height as I increase few inches even in the age of 22 years.
Yes, This is true I gained few inches by just making some changes in my daily routine life. If you really want increase your height read this post till last so that you know every fact about how to increase height naturally.
Many short people tend to be disappointed with their heights because a tall stature can be a desirable trait for many reasons. Even if you don’t have a specific reason for increasing your height, being tall provides many advantages. It can boost your confidence, save you from wearing uncomfortable high heels, or simply make it easier to reach that top shelf without having to climb onto a wobbly stool.
Let’s know which factors effect height
Factors that Affect Height
There are several factors that can affect your height either in a positive or negative way. Generally, these factors can be categorized into the following:
(1)  Genetic Factors
(2)  Non-Genetic Factors
Genetic Factors Effecting height
For the most part, your height is determined by genetic factors. However, if your parents are both short or of average height, it doesn’t mean that you’ll suffer the same fate. Height is a polygenic trait, meaning that it’s influenced by a range of genes. If there are tall people in your family tree, chances are that the tall gene could be passed down to you.
There’s no way to accurately calculate how tall you can grow until you reach full physical adulthood. But you can use this simple formula to estimate your height potential:
Predicted height in inches = (the sum of both your parents height, +5 if you are a boy or -5 if you are a girl) / 2
The answer you’ll get is your predicted height plus or minus 4 inches. Keep in mind that while this is just a rough estimation, it should still be very close to the eventual height you’ll attain.
Non-Genetic Factors Effecting height
Other non-genetic factors can have an impact on your growth potential too. Most of these factors are determined by the environment an individual finds him/herself in while growing up. Being tall is associated with growth. So, factors which hinder growth will also have the same effect on your height.
Some of the non-genetic factors that will affect your height include:
Exposure to tobacco smoke during fetal development
Illness during childhood or puberty
Quality of parental or postnatal care
Low birth weight
While many factors that determine height are beyond your control, there are several things you can do to reach your full height. With that in mind, here are top ways to increase height and grow taller naturally.
Tips to increase height after 20
Get Adequate Sleep 
When it comes to restful sleep, it goes without saying that this is one of the more important factors for healthy growth. Research suggests that growing teens need at least 8 hours of rest every night, with 11 hours being far more effective at promoting healthy growth.
Adequate sleep is essential because the body grows and regenerates tissue during rest. Our brains release Human Growth Hormone specifically when we are in the slow wave and deep sleep cycles. So, if you’re not getting adequate sleep, this will result in low amounts of HGH being produced thus keeping you from growing to your maximum height.
Eat Healthy
Eating healthy is absolutely essential when it comes to supporting proper growth since it’s important to ensure that you’re getting all the nutrients your body needs to grow and develop fully. The key to eating healthy is to stick to a balanced diet and avoid junk food. In order to grow to your full height, practice the following healthy eating habits:
Get Enough Vitamin D
Vitamin D is a vital nutrient for healthy bone development, especially in children. You can get vitamin D from foods such as fish, mushrooms dairy products, eggs, pork, alfalfa, and tofu or by getting adequate sunlight exposure.
Get Enough Calcium
Intake of calcium is also very important since bones require this nutrient to grow and develop. Rich sources of calcium mostly include cheese, soybeans, sardines, green vegetables, dairy products and fortified cereals.
Make a proper schedule for your meal. Take meal time to time which helps to you increase your height naturally.
Exercise to increase height after 20
Swimming-   Swimming is an exercise that requires plenty of stretching and reaching, which can gradually increase your height. However you will need to swim often and for long periods in order to see significant results. You should try and plan for two hours daily if you want to increase your height naturally.
Hanging Exercises
Hanging from a horizontal bar with your arms stretched out overhead is an effective routine that can instigate an increase in height. To perform hanging exercises properly, stay in the same position for about 10 seconds before breaking off and repeat this several times.
For an even better stretch, bring your legs up so that they are parallel to the floor and hold that position for a few seconds. You need to perform these routines several times a week if you want them to have any positive effect.
Toe Touching Exercises
Toe touching is one of many stretching exercises you can perform for a taller frame. When you bend over to touch your toes, this elongates the spine. This routine can be done when standing or sitting down and it’s a great way to warm up before more intense exercises.
Skipping Rope or Rope Jumping
Rope jumping is not just a fun game for kids, but also a great exercise for gaining height. When jumping rope, your body remains erect while stretching the back and spine. Constant bending at the knees causes calves to expand vertically. These physical movements work together to add bone mass in lower legs, which help in gaining a few inches.
These are some excercise which really helps you to increase your height naturally.
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I increase my height .
Last word 
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