Growing taller forever

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Growing taller forever

  1. 1. Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 1
  2. 2. Growing taller for ever A research compilation October 2010 Hector Chapa SikazweKey wordsExercises, Nutrition, resting, height, Hormones, balanced diet, beauty, Yoga, bonesDisclaimerThe information contained in this research paper is not to be used as an alternative tomedical, legal, recuperation path, Physiotherapy, Fitness or spiritual advice. This research is apersonal research and compilation of articles and write-ups by different individualsanswering the most commonly asked questions in beauty and recreational body care.Table of ContentsKey words ................................................................................................................................................ 2Disclaimer................................................................................................................................................ 2Dedication ............................................................................................................................................... 3Abstract ................................................................................................................................................... 41.0 Introduction ................................................................................................................................ 5 (a) Lack of Sleep .......................................................................................................................... 5 (b) Cigarrete Smoking .................................................................................................................. 6 (c) Too Much Carbohydrate ......................................................................................................... 6 (d) Dont Drink Soda..................................................................................................................... 62.0 Regular exercises ........................................................................................................................ 7 2.1 Skeletal dictates and formation ............................................................................................... 7 2.2 Areas that can be altered ......................................................................................................... 8 2.3 The Spinal code vertebrae ...................................................................................................... 83.0 Body posture issues .................................................................................................................. 10 (a) Tilted Pelvis Problem ............................................................................................................ 11Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 2
  3. 3. (b) Knock-Knees and Bow-Legs ................................................................................................ 11 (c) Rounded Shoulders ............................................................................................................... 11 (d) Joint & Foot Pain .................................................................................................................. 12 (e) Chronic Disorders ................................................................................................................. 12 3.1 Effective Stretching Exercises to Increase Height ................................................................ 13 3.1.1 Growth hormones.......................................................................................................... 14 3.1.2 Strong back and abdominal muscles ............................................................................. 14 3.2 Yoga exercises ..................................................................................................................... 174.0 Nutrition .................................................................................................................................... 28 4.1 Correct Nutrition ................................................................................................................... 28 4.1.0 Proteins ......................................................................................................................... 29 4.2 Carbohydrates ................................................................................................................... 32 4.3 Fats .................................................................................................................................... 35 4.4 Water ................................................................................................................................. 36 4.5 Minerals ............................................................................................................................ 37 4.6 Vitamins ............................................................................................................................ 385.0 Enough Rest .............................................................................................................................. 39 (a) How night sleep help growth ............................................................................................ 40 (b) How to take advantage of this fact .................................................................................... 406.0 Conclusion ................................................................................................................................. 417.0 Bibliography .............................................................................................................................. 42Endnotes ............................................................................................................................................... 42DedicationThis research is dedicated to all the people that have passed through personal problems due toissues emanating from dwarfism and skeletal related problems. It is my desire that the reader will use this information as a supplement to medical and psychological counselling that would be sought if the issues arising from height problems become excessive.Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 3
  4. 4. AbstractA person‟s height in adult life significantly affects his quality of life, with short peoplereporting worse physical and mental health than people of normal height. Various researchesshow that adult height is linked to how good a person thinks their health is. Short peoplejudge their state of health to be significantly lower than their normal height peers do. Shortpeople have a big disadvantage in this world. Everything is made for tall- or average-sizedpeople. A person‟s health-related quality of life refers to their perceived physical and mentalhealth over time. Short height in adult life can either be due to normal development or causedby a number of diseases such as growth hormone deficiency or Turner syndrome. Treatmentwith growth hormone to children with these conditions can increase their final adult height byapproximately 4-10 cm depending on the underlying cause.Significantly, people who are short experience more difficulties in areas of their life such aseducation, employment and relationships than people of normal height. However, therelationship between height and psychosocial well-being is not well understood. Using thislarge and nationally representative sample in the world, research has found that shorterpeople report that they experience lower physical and mental well-being than taller people do.Many research results also indicate that the shorter someone is, the stronger this relationshipbecomes. The hunt for solutions to “dwarfism” has led to many research attempts to findanswers that are usually elusive within the consumer oriented populations of the world. Therehave been several medical solutions that have been advanced with insignificant results whilstconmen have amassed wealth through fake and inconclusive hormonal drugs being peddledon the internet and back alley shops. This research proposes neither of such solutions butsuggests a natural way of increasing height at whatever age one has reached using the mostcost effective and promising method if passion and dedication is not an issue with anindividual. The use of exercises, nutrition and general rest is proposed as a natural solution tohelp increase an individual‟s height without compromising economy and health.Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 4
  5. 5. 1.0 IntroductionOne of the most frequently asked questions we hear today is whether or not it is still possiblefor people to grow taller or change their physical size naturally after puberty? The answer isquite simply yes. This is usually eyed with scepticism especially beyond puberty years.Puberty is a period in your life where your body will undergo a lot of big changes, bothinternally and externally, but it does not mark the point at which you will no longer grow.In fact, although humans will grow at the quickest rate during puberty due to the body beingflooded with hormones to facilitate the changes, individuals will continue to grow for severalyears afterwards. Research from different parts of the word indicate that growth can indeedbe stunted due to different reasons ranging from diet, life style, stress, and indeed occupationand career involvement. This research article will address some of these aspects in later detailas the concept of growth is tackled using available information from different walks of life.On average, it is possible for anybody regardless of one‟s current height or weight to increasein size after puberty. This can be anything between 2 and 4 inches, sometimes even moredepending on dedication and purpose. Super-models world-wide have been known to growtaller than their colleagues due to diet and exercises they are subjected to in the pursuit oftheir career and fame. Height in some professions is a prerequisite. Modelling, Police work,Soldiers, Pilots, Guards are a few jobs that demand particular body sizes and someindividuals are precluded unfairly by being just an inch or two below requirements.There are things that are generally considered as reasons for stunting growth. Below are someresearch findings on things and factors that stunt growth.1 (a) Lack of Sleep Lack of Sleep is probably the well-known thing that can stunt one‟s growth. It is paramount to know that sleep is very important in order to grow taller because sleep is the time when the large amount of human growth hormone is being produced. So, Needless to say, Lack of sleep only means depriving your body of a large amount of the human growth hormone it produces. As a rule, “eight hour of sleep is sufficient”.1 http://www.growtallerkey.com/things-that-can-stunt-your-height.htmlNewcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 5
  6. 6. (b) Cigarrete Smoking Smoking is factor that stunts one‟s growth. In one study it was found that boys age from 12 - 17 that smokes 10 cigarretes a day will end up about 1 to 2 inches shorter than the boys who dont smoke. Consequently, Cigarette smoking reduces the amount of oxygen in the blood and increases the level of harmful substances such as carbon monoxide. If the does not have enough oxygen in the body then one‟s health is negatively affected and so also the bodys growth. Nicotine also causes the blood vessel to narrow which causes the body to receive inadequate nutrients to grow. Needless to mention, Cigarette smoking can lead to lung cancer and also a major cause of coronary heart disease, which leads to heart attacks. (c) Too Much Carbohydrate Carbohydrate is important nutrient because it gives the human body a lot of energy but eating too much carbohydrate has stunting effect also because it raises the insulin levels in the body preventing the body from effectively using the human growth hormones. Asian countries used to eat more carbohydrate in their diet such as rice and corn. This is why Asian countries have such a short average height compare to other countries such as United States. It is advisable to not eat too much carbohydrate instead but rather eat more protein foods if one wants to grow taller. (d) Dont Drink Soda Soda drinks such as coca cola are carbonated and the carbonation depletes calcium in bones thus causing loss of bone density. The importance of calcium in the bodys growth cannot be overemphasized. Human beings cannot grow taller if the soda steals calcium from the process of bone formation. Probably, drinking soda occasionally does not stunt one‟s growth but drinking too often definitely does.It is advisable that one does not use soft drinks as substitute for water after eating meals ordrinking it whenever one is thirsty.Nonetheless, there are in fact three basic rules that one should follow to achieve the bestresults. This research calls this concept as „How to grow taller in 3 simple steps‟ guide. Forany efforts to be rewarded there is need to combine the three factors that growing tallerhinges on. A successful effort to grow taller should be a combination of these three mostimportant factors:Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 6
  7. 7. 1. Regular exercise. 2. Nutritional foods. 3. Plenty of rest.It is absolutely critical to have a good balance of these three factors to achieve a positiveresult in the “grow taller efforts campaign”. When one of these does not receive enoughattention, the end result will always lead to a failure in all the three factors.The three factors should be treated with the same importance and the results appear quickerthan expected. Ignoring this advice becomes the main reason why so many people become sofrustrated with the lack of results from their efforts in trying to grow taller.Most people tend to forget that the growth process in the human body is a complicatedsequence of processes and requires that every element is in place for it to work successfully.2.0 Regular exercises2.1 Skeletal dictates and formationThe human body has an inner body frame called “The Skeleton” that dictates the shape, sizeand appearance of individuals. Due to genetic and geographical reasons that are not theconcentration of this research, some individuals‟, sizes and appearances have been dictatedupon. There are parts of the world where humans living in those areas are generally of ahigher height, straighter in posture skeletons and have a more enviable appearance. To thecontrary, there are parts of the world where humans are shorter, stouter in appearance andsomehow unpalatable born formation resulting in non-enviable physical appearance. This hascaused immense torture on the minds of such individuals and this discourse is not necessarilya solution to such physical issues. Though little can be done to address the physicalappearance of individuals, unless surgery of some medical operation done to correct orenhance body parts, what needs to be realized is that parts of the body can be safely stretchedout to help increase height naturally after and beyond puberty.Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 7
  8. 8. 2.2 Areas that can be alteredThese are parts of the skeleton that can be altered naturally without using externalapplications/medical supplements like human growth hormone2 (HGH). Such places like thespinal discs and lower back area are useful when attempting to address height and size ofindividuals. The spine and spinal column is a very important factor in determining anindividual‟s height. It is estimated that it actually accounts for around 35% of one‟s height intotal. It is this spinal column that comprises of a series of smaller vertebrae bones whichtogether make up one‟s spine.2.3 The Spinal code vertebraeThere are 33 of these in total and the vast majority of them are freely movable and not fusedto one another. These vertebrae are held in place with tough tissues and ligaments, butessentially they are movable. Their flexibility is what allows the possibility of external2 There is something about HGH that seems to interest both sexes across the world. Human Growth Hormoneor HGH as is popularly known is produced in a part of the brain known as pituitary gland. This gland is in thecentre of the brain. Within the pituitary gland, somatotroph cells are responsible for synthesizing, storing andsecreting HGH which is a chain of 191 amino acids protein.As soon as we are born, our body starts producing HGH which is the most abundant hormone produced by thepituitary gland of the human brain. After this, HGH is absorbed by the liver and then changed into growthfactors which interact with the cells of our body. This interaction is most crucial for cell reproduction as itinstructs the cells about when to live and when to die. If the growth hormone doesn‟t instructs the cells, the cellreproduction slows down considerably. HGH offers lots of benefits to human beings as it can control ageingincrease our energy levels, greatly improve our skin, etc. It is believed that it can control metabolism and help usgain some muscle mass. It is also believed to be associated with the energy levels of the human body. Somediseases can also be cured using HGH through a certain therapy. But the main function of growth hormone is inthe height gain. It has been found that children with appropriate levels of HGH tend to gain more height ascompared to children with inadequate levels of HGH. The HGH levels are at best in the human body around theage of 21 and up to 30 years. As we grow older especially around 30 years, natural levels of HGH drop quiterapidly in our body. It is estimated that every 10 years, HGH level drops by 14% which leads to lesser energyand more fatigue as we grow older. During this age, the pituitary gland functioning degrades and it slows downthe production of HGH. As HGH level drops in our body, it leads to weight gain, bones become weak andcalcium retention decreases. Some researchers have proved that HGH levels decrease about 80% with time.As the HGH levels continue to diminish with age, it can lead to serious diseases. These include cardiovasculardiseases as the cholesterol levels are badly affected by the decrease in HGH; some memory related disordershave also been associated with the lack of HGH. People with extremely low levels of HGH in their bodydevelop some sleeping disorders, their concentration levels become poor and also they lose interest in their lifein general. Some tiring and fatigue related disorders have also been associated with lack of HGH. Some caseshave been diagnosed in which people with poor levels of HGH have lost complete interest in sex.(http://www.hghpills.org/)Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 8
  9. 9. changes to be made to their arrangement. In between each of these vertebrae, there is a softshock absorbing pad that acts as a cushion to absorb any of the knocks the spine may take ineveryday life, so it‟s very important that these invertebra discs provide separation andprotection between the actual vertebrae. This arrangement is what creates the centre of thisinteresting research on height stretching. By repeatedly stretching the spinal column regularlyand safely, individuals are able to expand these discs and lengthen the spine. This invariablysuggests that one can grow taller naturally.By default, stretching facilitates the increased level of blood flow in and around the discswhich will increase in flexibility and content. Alternatively, a lack of exercise will have theopposite effect and these discs can become stiff and loose elasticity resulting in a poor levelof flexibility and a shortening of the spine too.Stretching exercises increase one‟s height. Look at the three figures above and see how theyrelate to everyday simple exercises that footballers, wrestlers and sportsmen in generalemploy to make their bodies to elongate and thereby perform better in their professions. Thisis a very simple stretching exercise that will help individuals to grow taller or at least stretchNewcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 9
  10. 10. individuals taller in the long run. This exercise is recommended to be done for 5 minutes inthe morning accompanied with other stretching exercises and 5 minutes in the evening.As can be seen in the figure above, the stretching exercise is fairly simple. Individuals arerequested to stand straight to the wall and put on of their hands straight above their head asfar as possible. It is paramount for participants to feel their back stretching and straightening.This should be done for 10 seconds or so followed by a rest for a few seconds and do it withthe other hand as well. After carrying out this exercise with both hands, the participant shouldthen stretch both hands together as far as possible and get to stand on their toes. Participantsshould try to imagine that they can reach the ceiling without jumping. This is easier whendone against a wall due to balance issues. This exercise is similar to the hanging exercise butdone without a hanging bar. Participants do not need to do it much but it‟s good forstraightening the spine and improving posture as well. Sometimes, participants should do thisexercise when they wake up in the morning or have been sitting at their desk for the wholeday. One tends t get a little hunch back and this exercise will let them straighten it thusimproving their posture and helping them to become at least a tiny bit taller.The above is not exhaustive but is only one of the many exercises individuals can do to makeone grow taller or at least stretch one‟s body to be a bit taller. It does not provide a lot ofheight bonus but will definitely improve one‟s posture and health.3.0 Body posture issuesThe human body is a fantastic piece of biological equipment which is essentially a strongmovable frame (which we know as the Skeleton) surrounded by a series of strong flexiblemuscles which are connected to the skeleton by ligaments. This ingenious set up means thehuman body is able to move around at will with a large degree of freedom and control.However due to the nature of daily activities in this day in age, many people develop poorbody posture. Poor body posture means one not holding the body in a good position whendoing things such as walking or sitting at a computer desk. This is a concern for many as agood posture provides the human body with a series of benefits such as a strong spine, and ahigher sense of self confidence.Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 10
  11. 11. There is also a more serious effect of having a poor posture that is far more relevant toanyone intending to improve body height. Having a poor body posture effectively reduceone‟s height and make one look far shorter than one actually is. For individuals seeking forways to increase height naturally, poor body posture this is a major problem as height andposture are closely linked and impact on one another. As people age they most times begin tostoop over and their spines start to hunch forward. It is normal to see a good deal of oldercitizens who look substantially shorter than most individuals. In fact, in truth, these seniorcitizens probably are no shorter than most, but the poor posture they have developed gives theimpression that they have lost height. The same can be said of many people these days.Modern working jobs such as typing and writing means that individuals hold bodies in a badposture for hours at a time, each and every day.These are many posture related problems but here are the most common 5: (a) Tilted Pelvis Problem Your pelvis has a particular purpose in your body. It acts as a lever and has a big impact on posture and height. Sometimes individuals who are overweight will develop a problem known as ‟tilted pelvis‟ whereby the weakened stomach muscles means the weight pulls the pelvis forward which induces a bad posture which reduces their height. (b) Knock-Knees and Bow-Legs These are two quite common conditions that are the opposite of one another but have the same negative effect on posture and height. Sufferers generally walk with the majority of their weight either on the instep or the out-step, which can induce a poor posture and again steals inches form an individual‟s height. (c) Rounded Shoulders This is also a fairly common condition where the individual suffers from an abnormality in the curvature of his or her spine which makes the shoulders push forward and look like the individual is hunched over. Obviously somebody in this position will be losing height as they will be bent forward more than usual.Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 11
  12. 12. (d) Joint & Foot Pain Those people who suffer with a poor posture can also experience difficulty in their joints and in their feet too. Normally this is due to the skeletal system becoming poorly aligned and so pressure is placed on areas of the body which are not designed to take it. (e) Chronic Disorders In more serious cases it is possible for individuals with a poor posture to develop chronic ailments as a result. The poor posture will mean blood flow and circulation can be limited and unsteady which over time can lead to problems with bodily functions and internal organs. This may seem quite a shock to many and may even be frightening, but one should be aware that everything already discussed can be avoided if one makes a conscious effort to improve their body posture.Posture is one of the biggest influences on human height growth and back health. If onewants to achieve their full height potential, it is important that they maintain good posturethroughout all of their activity. Making a conscious effort to stand up straight is, of course agood way to have good posture. However, performing regular posture improvement andheight growth exercises will help your body have better posture naturally.The above figures indicate the importance of how the correct posture influences how tall onemay appear. This is applicable not only to the way one walks but also when one sits at a PCworkstation, worktable or in any position where one spends a lot of the day doing things. Thisis extremely important for teens in their puberty and more especially children.Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 12
  13. 13. As seen in the figure above, the girl in the middle appears a lot taller and has a straighterframe than the other two. The reason presently suggests that it is because she is not slouchingforward or backwards. By keeping the spine straight one can clearly avoid deformation of theskeletal system over time and prevent such health problems as scoliosis3 which is commonamong people who have been sitting in a bad posture. This disorder can be easily avoided bydeliberately giving special attention to sitting, walking and standing postures.This research suggests that if one already has a forming or threatening hunchback problem, itis important to start going to the swimming pool immediately. There is a definite correlationbetween swimming exercises and growing taller and correct born formation. Swimming isone of the quickest and “old tales” that are scientifically proven to have corrective remedy forpoor skeletal formation. Swimming has the ability to straighten deflecting spinal problems,prevent typical muscle health problems and help to get ageing bones to get back in shape.Swimming deliberately and conclusively brings about spine/posture corrections that result inone looking taller and more slender in appearance.3.1 Effective Stretching Exercises to Increase Height3 Medicinenet.com states that: Scoliosis is a disorder that causes an abnormal curve of the spine, or backbone.The spine has normal curves when looking from the side, but it should appear straight when looking from thefront. Kyphosis is a curve seen from the side in which the spine is bent forward. Lordosis is a curve seen fromthe side in which the spine is bent backward. People with scoliosis develop additional curves to either side, andthe bones of the spine twist on each other like a corkscrew.Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 13
  14. 14. Almost 4 out of five people are unhappy about their height. That works out as 80% ofindividuals are serious unhappy with their eventual height and are regularly lookingfor possible solutions to enhance or improve their height. This research comes as asolution to this common problem. These people who are worried about their size andalways are always looking for a way to increase their height need not look further asthis research provides some useful information that could be a common solution forall concerned.3.1.1 Growth hormonesOne of the most effective means to increase one’s height is through a carefully carriedout height-increase-exercises program that is designed to strengthen core muscles,improve posture and also encourage the body to increase the levels of growthhormone it releases in to your blood stream. It is a well proven fact that exercises ofhigh intensity such as anaerobic activities like cycling; sprinting or swimming canhave a huge impact on your body’s production of growth hormones.As already mentioned, significantly, better grow taller exercise for one to carry outwhich will produce results is definitely “stretching” and this is what we are going tofocus on in this article. The primary aim of a stretching program is to mimic theconditions that are seen in other resistance based exercises such as weight lifting andresistance training. The beneficial effect of this is stronger back and abdominalmuscles.3.1.2 Strong back and abdominal musclesOne would be tempted to ask why this issue is a positive ingredient in growth exercises. Tobe put quite simply, stronger muscles reduce the compression of invertebral discs. This hasthe effect of thickening cartilage in the spinal column thereby lengthening the spinal columnand increasing height naturally. A well designed program should include a variety ofexercises that will move the body through a full range of motion. This helps the body tobecome more flexible and makes the bone and cartilage more receptive to growth overtures.This research provides the reader with the basics of three stretching exercises to increaseheight that will strengthen and lengthen the human body. These following three grow tallerexercises are very effective and should be an important part of any exercise program.Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 14
  15. 15. Hanging – It is vital to logically note that one of the biggest obstacles to growing taller isgravity. Human beings spend most of their day in an upright, vertical position. All day longgravity compresses the spine and joints, which squeezes and thins the cartilage and makes thehuman body shorter.However, it is easy to counteract this affect through a simple hanging exercisebecause it lets the weight of your lower torso stretch your spine and reduce thetension between the vertebrae. In fact, hanging has been known to increase aperson’s height by one to two inches. Primarily, candidates would need to have ahorizontal bar that is high enough so that their bodies can be fully extended. If thereis no room to fully extend the body, then bending the knees slightly until one hangsfreely would be a perfect alternative. The exercise is performed by grasping the bar,making sure the palms are facing away from the body and the thumbs are almosttouching before releasing the entire body weight in the frame achieved. Whilst thebody is hanging, it is important to keep the arms, shoulders, and hips as relaxed aspossible. This helps gravity to pull on the body even further. This hanging processshould be for at least 20 seconds and the process repeated when one is able to gripthe bar again. Vital insight is to make sure that the exercise be repeat a minimum ofNewcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 15
  16. 16. three times. To make the exercise more relevant, wearing ankle weights whilehanging will get an increased benefit for the candidates.Dry Land Swim – Also known as the Alternate Leg Kick, this exercise focuses onthe lower back. Preferably, it is important that this exercise is started by laying downflat on your stomach with your body fully extended.Candidates should have their arms straight out in front with the palms toward thefloor. Secondly, candidates should raise their left arm higher than their rightarm. Then, keeping their legs straight and lift their right leg off the ground as far asthe can possibly go. This position should be held for at least 4 seconds before gentlylowering their leg and raising the other leg. The goal should be to work up to holdingthe position for 20 seconds. Also, adding wrist and ankle weights to the workout willincrease resistance and tone the lower back muscles even more.Pelvic Shift – This exercise is a favourite of fitness instructors all over. It is simple,but candidates will quickly feel the stretching that occurs up and down their spineand in their hips almost immediately.Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 16
  17. 17. Candidates will want to begin the exercise by lying on their backs with their shoulders andarms planted firmly on the floor. They should bend their knees and draw their feet as close tothe buttock as far as they can. Next, they should arch their back so that their pelvis thrustsupward. They should hold this position for at least 20 seconds and try to work up to holding itfor 30 seconds. As they repeat this move, they should feel more and more stretching in theirfront hips as they exercise prolongs. It is always a good idea to check with their personaldoctor before beginning any exercise to make sure their bodies are healthy enough for thisactivity. Strenuous exercises, like these grow taller exercises to increase height, should bedone consistently but candidates should start slowly if they are a beginner. Candidates canincrease the intensity of their workout as the body becomes accustomed to each new exercise.When candidates develop a disciplined grow taller exercise program, this will help the bodyto raise and sustain the correct levels of growth hormone in the body. Therefore, the moreeffectively and regularly you exercise the better your chance to increase your height3.2 Yoga exercises iYoga is a modern form of exercises that has grown in attraction for celebrities and personaltrainer suggestions for athletes. This science or technic has recently been added tosuggestions that are advanced when discussing issues regarding grow taller exercises.Research in this discourse suggest that yoga directly benefits the concept of growing tallernaturally using a trained Yoga specialist. Simple exercises suggested here can be doneNewcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 17
  18. 18. without enlisting in a Yoga class but used simply as part of the stretching exercises.Stretching exercises in general are a good thing. They help in injury prevention and let youdevelop a healthy, flexible physique.Yoga as an art incorporates a lot of stretching exercises that stretch the spine thus helping inposture improvement and making the possibility of the spine getting lengthened.Below are some examples of Yoga exercises that this research suggests can be incorporatedin daily stretching exercises that have been known to bring about fulfilled “grow taller”programs that many individuals have benefited immensely. There are a lot of Yoga exercisesthat help the end users to get taller naturally. Below is a collection of a few that work best.Check them out in the pictures below:Type of pose: BackbendBenefits: Increases the flexibility of the spine.Instructions:1. From Knees, Chest, and Chin position, release the tops of the feet to the floor and pressthem down.2. Slide your chest forward and up keeping your hands exactly where they were.3. Roll your shoulders back and lift the chest higher, while keeping the low ribs on the floor.Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 18
  19. 19. 4. Keep your neck neutral, don‟t crank it back.Beginners: Strongly engaging the legs and pressing them down will help you bring yourchest higher.Advanced: Keeping the chest high, bring the palms off of the floor. Or keep the palms on thefloor and start to straighten the arms for a more intense backbend.Also known as: Half WheelType of pose: BackbendBenefits: Strengthens the spine, opens the chest, improves spinal flexibility, and stimulatesthe thyroid.Instructions:1. Come to lie on the back.2. Bend the knees, bringing the soles of the feet parallel on the mat close to the buttocks.Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 19
  20. 20. 3. Lift the hips up towards the ceiling.4. Interlace the fingers behind your back and straighten the arms, pressing them down into themat.5. Roll one shoulder under and then the other.6. Lift the hips higher.7. Draw the chest toward the chin, but do not move the chin toward the chest.8. Make sure the feet stay parallel.9. Release the hands and bring the upper, middle, and then lower back down.10. Rest, allowing the knees to knock togetherBeginners: For a restorative variation, bring a block under the sacrum. Let your weight reston the block.When coming down, keep the hands interlaced under the weight of the body for a shoulderopener.Advanced: Try relaxing the buttocks while keeping the thighs engaged in order to lift thehips higher.Lift one leg at a time straight up to the ceiling.Come into the pose from shoulder stand.Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 20
  21. 21. Also Known As: Crescent PoseType of Pose: Standing, Back bendingBenefits: Strengthens the legs, improves the flexibility of the spineInstructions:1. From Warrior II, bring the rear hand down the back of the rear leg.2. Bring the front arm up next to your ear.3. Keeping the front knee bent and directly over the ankle, reaches the rear hand down as youcome in to a backbend.4. Bring your gaze up to the front fingertips.Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 21
  22. 22. Type of pose: BackbendBenefits: Stretches the front of the body including the chest, abdomen, and quadriceps.Improves spinal flexibility.Instructions:1. Come up onto your knees. Take padding under your knees if they are sensitive.2. Draw your hands up the side of your body as you start to open your chest.3. Reach your hands back one at a time to grasp your heels.4. Bring your hips forward so that they are over your knees.5. Let your head come back, opening your throat.Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 22
  23. 23. Beginners: Curl your toes under and come to the balls of your feet if you cannot reach yourheels when the feet are flat, or use blocks on either side of your feet.Advanced: Try taking hold of opposite ankles.Type of pose: BackbendBenefits: Strengthens the arms, wrists and abdomen. Increases the flexibility of the spine.Upward Facing Dog is usually done as part of the Sun Salutation vinyasa sequence of poses.Instructions:1. From Chaturanga Dandasana come forward rolling over the toes without letting the thighstouch the floor.2. Keep the legs engaged and off of the floor, while pressing the tops of the feet down anddropping the hips.3. Make sure the shoulders stay over the wrists.Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 23
  24. 24. Beginners: Bring your thighs to the floor and turn the feet one at a time if you cannot rollover the toes. Then lift the legs again. Bend the arms out to the sides and roll the shouldersback to bring the shoulders over the wrists. Practice Cobra if Upward Facing Dog is notpossible.Type of pose: Standing, balancingBenefits: Strengthens legs, improves balance, stretches the shouldersInstructions:1. From Tadasana shift your weight onto the right leg.2. Bend the left knee and grasp the inside of the left foot with the left hand.3. Start to bring the left foot and the right arm up toward the ceiling as you bring your torsoforward.4. Hold 5-10 breaths.Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 24
  25. 25. 5. Repeat on the other side.Beginners: Fix your gaze on something that doesnt move so that you don‟t lose the balance.Advanced: Go for the full version of this pose.Shift your grasp on the raised foot so that your arm is coming straight up toward the ceilingwith a bend at the elbow coming back towards the foot. This requires coming into a deeperbackbend.Once you have the foot grasped with one hand, move the other arm into a parallel positionand take ahold of the same raised foot.Balance and deepen the backbend.Type of pose: BackbendBenefits: Opens the chest and throat, counter pose to shoulder stand.Instructions:1. Come to lie on your back.2. Come up onto your elbows.Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 25
  26. 26. 3. Slide your body towards the back of the mat while keeping your forearms in place andpuffing up your chest.4. Drop the crown of your head back to the floor, opening your throat.5. To come out, press strongly into your forearms and raise your head off the floor.6. Release your upper body to the floor.Beginners: Place a blanket or block under your head if the crown does not comfortably cometo the floor.Advanced: Bring your arms up towards the ceiling with the palms touching. Lift your legs.Click the photo to see this variation.Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 26
  27. 27. These Yoga exercise are supposed to be repeated regularly and consists of holding one‟sbody in this position for about 10 seconds and repeated for about 5 times every few minutesin a period of about 30 minutes. It is important that one does not create discomfort whencarrying out these exercises. These exercises should be done at home daily for about half anhour. When stretching, it is important that one does not use excessive force since it posesNewcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 27
  28. 28. health risks. It should all be done slowly and without overstretching and seekingphysiotherapy‟s advice if there are signs of noted discomfort. These should be combined withthe hanging exercises for maximum effect to be achieved. This research recommends joiningYoga classes since exercise in general is good for growing taller and especially if it‟s undersupervision of a professional. Besides the exercise reviewed above, there are much moreimportant aspects of growing taller that are generally neglected. The next section deals withthe more serious additives to the concept of growing taller naturally.4.0 NutritionThe previous section dealt with the skeletal structure and exercises input to the growing tallernaturally concept. The previous section introduced and gave simple examples of how one cangrow taller naturally without using special hormonal ingredients. This section explains thefact that there are a lot of other conditions that have to be met to get the best results out ofany exercises efforts.4.1 Correct NutritionIt is widely accepted throughout the medical and scientific communities that the food we eathas a huge impact on our growth rate as humans. This has led to a series of studies in to growtaller diets and growing taller nutrition as a whole. Not only is it the type of food that we eatNewcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 28
  29. 29. which makes a difference, but also the quality and quantity of the food which has an effectalso. Over the last few years the food we eat has been recognised as playing a crucial part inour growth, including that of our height! This means that the right type of food needs to beconsumed if we are to grow to our full height potential. As with most balanced diets, thereare 6 food nutrient groups which we need to make sure is included in our diets if we are togrow taller naturally through nutrition.All of these play an individual part in both growth, and in keeping us generally healthy andillness free. 1. Proteins 2. Carbohydrates 3. Vitamins 4. Minerals4.1.0 ProteinsIt is widely agreed that proteins are the foundation building block for all life. As humans ourbodies use protein for just about every process that takes place in our systems. Most regulargym users develop larger muscles than the average person due to the use of proteinsupplements. This unfortunately is purely a clear misunderstanding by most people who arepoorly informed. It is clearly proven that it is only hard work that produces these muscles andthe earlier sportsmen, musicians, models, body-builders, artists and all lovers of enviablebody formations, the better. For muscles to grow larger and stronger the body must repair andrebuild them to a bigger size than they previously were. Weight lifters and bodybuilders haveto consume enormous amounts of protein to help their bodies to increase in size and muscledensity. So, just like any other development that may take place in the human body, proteinmust be an important part of the “grow taller” nutrition plan. Apart from the usual vitamins,minerals and fats, the body requires elevated levels of protein to help facilitate the growth onerequires to become taller. There are essentially two types of protein which our bodies willrequire to do this. The first is a called a „complete protein‟ii and the second are known as an„incomplete protein‟iii. There is a difference between the two and it is important that thisresearch makes the distinction.Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 29
  30. 30. 4.1.1 Complete ProteinA complete protein contains a full quota of essential amino acids which are necessary foryour body to rebuild tissues. These are normally found in food types such as animal meats,fish, eggs and cheeses. Basically any organic food derived from a living creature is likely tocontain complete proteins. The best foods for complete proteins for the “grow taller nutritiondiet” are those complete proteins which can be found in fish, eggs, milk, and lean meats.These foods normally contain most of the complete 20 amino acids, as well as the 8 essentialones which cannot be synthesized by the human body. Examples of foods that are “completeprotein” sources: animal foods such as meat, poultry and milk products such as yogurt andcheese. Soybeans are the only plant protein considered to be a complete protein.4.1.2 Incomplete ProteinAn incomplete protein is therefore a protein that does not have a complete quota of aminoacids. These proteins lack the capability to be used independently to rebuild and develop thehuman body. Incomplete protein though can be combined with other proteins to complete thechain and be very useful to the human body. This type of protein is normally found in pulsessuch as nuts, beans and seeds too. Another one of the most effective proteins that one desiringto grow taller should be consuming is soy protein. This protein is now more widely availablethan ever in stores and can come as a replacement for products such as corned beef orhamburgers. This is importantly available in soy milk, nuts, and soy flour. If one prefers theidea of consuming a protein shake to increase their protein intake, this simple recipe: mix 2-5boiled egg whites, 1 to 2 bananas, 3-6 strawberries, 1 teaspoon of vanilla in blender at highspeed. One can then add soy protein or milk or even vegetables. Trying different proportionsto match one‟s taste can show quick results almost right before one‟s eyes. Drinking thisshake once or twice a day between meals or after exercise and a smaller shake right beforeone goes to bed can produce wonders.Below is a list of protein facts that one can consider in a diet that promotes noticeable resultsin a “grow taller” nutrition exercise.Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 30
  31. 31. Table 1Arginine Brown rice, Carob proteins, This is main building block of Chocolate, Nuts, Oatmeal, proteins used in the body and also Popcorn, Raisins, Raw cereals, stimulates the body to release human Sesame seeds, Sunflower seeds, growth hormone too. Whole-wheat productsL-Lysine Cheese, Eggs, Fish, Lima beans, This is another essential building Milk, Potatoes, Red meat, Soy block used in the body. It also aids the products, Yeast body to produce antibodies and promotes healing and repair to damaged tissues.Tyrosine Almonds, Avocados, Bananas, Again, this is another building block Cheese, Cottage cheese, Lima for protein used in the body. Do not beans, Non-fat dried milk, take this without medical supervision Peanuts, Pickled herring, as increased levels of chemicals such Pumpkin seeds, Sesame seeds as norepinephrine, dopamine and epinephrine may be found in the blood.Taurine Avocados, Dairy products, Red Promotes normal growth and meats, especially lamb and beef, development of tissues in the body. Tempeh (fermented soybean product)Folic Acid Barley, Beans, Brewer‟s yeast, Promotes normal red blood cell Calves‟ liver, Endive Fruits, production and function. It also helps Garbanzo beans (chickpeas), to maintain the nervous system, sex Green leafy vegetables, Lentils, organs and white blood cells too. Oranges, Peas, Rice, Soybeans, It also regulates embryonic and fetal Split peas, Sprouts, Wheat, development of nerve cells. Promotes Wheat germ normal growth and development too.Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 31
  32. 32. 4.2 CarbohydratesOne of the most important thought and concept that attract the mind of most readers of myresearch is what else they need to eat to grow taller other than proteins. This research stressesthe fact that most people get surprised to find out that a very common mistake lots of peoplemake when trying to get taller is that they have a need to include far too much carbohydratein their diet with the mistaken concept that this provides unquestionable support to growth.Research shows that a diet that is high in carbohydrates can have a stunting effect on one‟sgrowth, contrary to popular belief. Although carbohydrate does contain a lot of energy, itonly contains a very little amount of vitamins and minerals, or anything else your body canuse to aid growth. The high carbohydrate diet is argued to be one of the very reasons thatAsian countries have such a short average height compared with those of Europe or theUnited States. Foods which Asian countries eat regularly such as corns, rice, bread and grainproducts are extremely high in carbohydrates but contain little else useful to the bodiesdevelopment or growth. Unfortunately, this has meant a stunted growth effect that has left thepopulation in this part of the world shorter than average.One issue to consider when undertaking about the „grow taller‟ nutrition plan is to considerthe glycaemic index.iv The glycaemic index4 or G.I is a measure of how fast the carbohydrateone eats will absorb into the bloodstream and raise your blood sugar levels. This normallytakes place over a period of several hours but it largely depends on the food types you areeating and it‟s GI. As the GI is measured on a scale, the base rate or „normal food‟ is set at100, this is normally considered to be white bread.This is important to growing taller because food which has a higher GI becomes absorbedinto the blood quickly and therefore raises the level of insulin in one‟s system. Insulin inhibitsthe ability of growth hormones in the human body. The following are the Glycaemic valuesfor various foods with White Bread as the Standard food value:4 http://www.montrealgazette.com/health/Ending+dieting+effect/3975398/story.html#ixzz19SdGgCrDNewcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 32
  33. 33. Table 2152 Maltose 80 Potato, new, boiled 54 Brown beans138 Glucose 80 Cookies, rich tea 53 Apple134 Cooked parsnips 79 Rice, polished, boiled 15 52 Yogurt min132 Puffed rice 79 Fruit cocktail 52 Tomato soup128 Potato, Russet, baked 78 Cookies, oatmeal 52 Ice cream126 Honey 77 Potato chips 52 Fish fingers121 Rice, instant, boiled 6 74 Yam 50 Lima beansmin118 Potato, instant 74 Peaches, canned 50 Green peas, dried117 Cooked carrots 74 Buckwheat 49 Whole milk115 Corn flakes 74 All Bran 49 Chick peas (Garbanzo)109 Broad beans (Fava 70 Potato, sweet 48 2% milkbeans)103 Millet 69 Grapefruit juice 47 Rye kernels100 Tortilla, corn 68 Bread, rye pumpernickel 46 Skim milk100 Potato, mashed 67 Orange juice 46 Butter beans100 Bread, wheat, whole 66 Pineapple juice 46 Black eye peasmeal100 Bread, wheat, white 65 Rice, parboiled, boiled 25 46 Apricots, dried min99 Rutabaga (Swede) 65 Rice, instant, boiled 1 min 45 Spaghetti, white, boiled 5 minNewcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 33
  34. 34. 99 Corn chips 65 Green peas, marrow fat 45 Kidney beans97 Shredded wheat 65 Green peas, frozen 43 Black beans96 Muesli (raw oat cereal) 65 Bulgur 40 Peaches95 Cookies 64 Macaroni, white, boiled 5 39 Sausages min95 Bread, rye, crisp bread 63 Wheat kernels 38 Pasta, spaghetti, protein enriched94 Mars Bar 63 Sponge cake 37 Red lentils91 Cookies, plain crackers 63 Pears, canned 34 Plum91 Apricots, canned 62 Grapes 31 Fructose89 SUCROSE 61 Spaghetti, white, boiled 15 31 Barley (pearled) min89 Bread, rye, whole meal 61 Spaghetti, brown, boiled 15 22 Soy beans, canned min88 Raisins 60 Baked beans (canned) 20 Soy beans, dried88 Beet root 59 Orange 15 Peanuts87 Porridge oats 59 Apple juice 12 Bengal Gram Dal84 Banana 58 Rice, polished, boiled 5 min 10 Nopal (prickly pear)82 Cookies, digestive 58 Pears81 Rice, brown 57 Haricot (white) beans81 Pastry 54 Rice, parboiled, boiled 5 min80 Sweet corn 54 Pasta, star white, boiled 5 minNewcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 34
  35. 35. Therefore one should be eating more carbohydrate foods which contain a lower GI(glycaemic index) rating to avoid boosting the insulin levels in one‟s blood and preventingthe body from effectively using the growth hormones you have in your system.4.3 FatsFats are other elements of a diet that one needs to maximize the efforts to grow taller. Mostindividuals taking up grow tall exercises probably think of fats as a very negative element intheir daily diets and most likely avoid fats at all costs. However that is not necessarily thecase as found out in this research. There are in fact two types of fats which Humans consumeas part of their daily eating habits and participants should be aware of where fats fit in their„grow taller diet‟ plan. The two types of fats are consumed are known as “saturated” and“unsaturated” fats. A diet which is excessively high in fats will of course stunt growthefforts.The saturated fats are those which we consider to be the most harmful to us as people. Theycontain extremely high levels of cholesterol which can block arteries and cause fat deposits tobe left around arteries and organs which can then sometimes lead to illnesses such as heartdisease. Saturated fats can also contain lot of calories which tends to cause one to put onweight at a faster rate than other foods. As we have already discussed, putting on weight willcounter any efforts to grow taller as it will makes the body appear to be wider and thereforeshorter too. Primarily saturated fats come from animal products like red meat and fatty dairyitems such as whole milk and eggs so try to control the amount of these foods you eat.Unsaturated fats are less harmful to the body as they contain a far lower calorific value andalso contain lower levels of cholesterol too. As a Human, one requires a certain level of fatsto keep healthy and for certain functions to be carried out effectively in the body. Due to thispurpose one should try and make sure one eats more unsaturated fats than saturated in the“grow taller” diet plan.There are a wide range of products available which contain unsaturated fats as opposed to themore harmful saturated. Some vegetable oil used in cooking containing more unsaturatedfats. The most commonly used unsaturated vegetable oils are corn, soy and cotton seed.Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 35
  36. 36. It is important to know that dairy produce such as full fat milks and butters contain highlevels of saturated fats, and as such, one should opt to drink skimmed milk which is better foryou. One should also remember that although the body needs a small amount of fat to stayhealthy, it should make up no more than around 25-30% of one daily food intake.Adopting a sensible „grow taller‟ diet plan will allow one‟s body to continue releasing growthhormones without being compromised by high levels of insulin4.4 WaterWater cannot be underestimated in what effects and importance it plays in the properfunctioning of the human body. Water is the foundation for life and is the basic essentialelement of our bodies. In fact around 80% of our body is made up of water. It is used in everysingle process that takes place both internally and externally from operating our organs tomoisturizing our skin and maintaining muscle structure too. Water is also used in the synovialfluids that lubricate skeletal joints and allow them to move freely every day as the bodymoves and performs the motor system.5It is difficult for us to understand just how crucial water is to our survival, but when oneconsiders that a human being can generally survive for several weeks without food, but canonly survive for a matter of two days without water, it helps to emphasize its importance inthe human body and its existence. It is recommended that one consumes around 1.5 litres ofwater each and every day. This can be made up of other fluids such as tea, coffee and juicedrinks, but it is critical that one does not allow bodies to become dehydrated.It is vital to remember that human bodies to function properly, it needs to be adequatelyhydrated, which means that without water, the processes which use growth hormones toallow the body to grow taller cannot take place. This means that water is a very importantfactor that the body needs to include in the “grow taller” nutrition plan. Remember, to growtaller, human bodies will need all the nutrients it can get, and water is the basis for consumingthese and helping to transport them around the body.5 The pyramidal motor system controls all of our voluntary movements. Pathological processes which damagethe pyramidal motor system are extremely important causes of disability and sufferingNewcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 36
  37. 37. Within the definition of water, these fluids can be consumed as part of the following: (a) lain water from a safe drinking source, (b) juice from fresh squeezed fruits or bottled juices, (c) Warm drinks such as tea or coffee but beware of taking in too much caffeine as it could lead to headaches and restlessness.Alcoholic drinks do not qualify as fluid intake as the diuretic effect they have actually meansthat nutrients are washed from the body and the body ends up losing fluids.4.5 MineralsAn adequate supply of minerals is a crucial component of a healthy balanced diet. Mineralsare used in just about every function the human body undertakes from repairing itself todeveloping and fuelling essential body organs and muscles. Minerals also play a veryimportant role in making sure that the growth rate is at its optimum level, but to do achieveadequate levels, there is need to consume the full range of minerals that the human body willneed to allow processes to function correctly. A major secondary reason why minerals areincluded in the “grow taller” nutrition plan is the dependence of the body on this particularelement. The human bones contain a large percentage of minerals, so a lack of these couldlead to compromised bone growth. There are specific elements within minerals that are usedto describe dependency on their presence in the human body (a) Calcium Calcium is a very special mineral and it can be argued that in the case of grow taller diets, Calcium is possibly the most important mineral of all. It is actually a very abundant mineral found in many parts of the body from the bones to hair and even fingernails. The only problem is that as humans, the human bodies are unable to produce Calcium and as such one is required to consume the Calcium levels that are needed through food intake. Calcium also helps to strengthen bones even after one has stopped growing. If the body does not consume enough calcium during the day, it will make a calcium withdrawal from the bodies „bank‟ thereby have a “negative growth” impact on growth. If on the other hand one consumes plenty of calcium during the day, the body deposits the left over calcium in to the bank, which benefits the bones thus providing extra height and depth. If one tends to have a diet that is always low in calcium, over time the body‟s calcium bank will run out and the bones can begin to grow weak and brittle. This leads to easier breakages and means your body cannot repair and fix itself as easy. This is a problem inNewcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 37
  38. 38. older people as they naturally age, however if one maintains a high calcium diet your bones will continue to become more dense until the age of about 30 and above. (b) Phosphorous Phosphorus is another mineral that is found in huge abundance throughout the human body. This is probably because the vast majority of it is combined with calcium in the body to create the compound calcium phosphate, which is the source of bones‟ strength. Phosphorous has a secondary function which is just as important to your grow taller diet. Calcium phosphate carries very important information about cell regeneration as it forms part of human body DNA. Since the element works hand in hand with the calcium in the body, it is a sensible idea to make sure one also have a high intake of phosphorus rich foods in the diet. Fortunately this time, phosphorous is quite easy to include daily diets as it is found in a wide range of produce such as dairy produce and meat, fish and even in vegetables too. However, phosphorus does have a negative side to it too. It can in large quantities interfere with the bodies‟ abilities to use calcium. One item of the diet that could lead to this sort of problem is soda. Most soft drinks do contain a high level of phosphorus, so while one does want to keep an equal level of calcium and phosphorus, one does not want to overload the body with a huge imbalance of it in the “grow taller nutrition plan”.4.6 VitaminsVitamins are basically organic substances that are essential for growth and development atevery stage during life. It is therefore really important that consuming an adequate level ofvitamins throughout daily lives becomes paramount. Vitamins are essential to humans but thebody is incapable of creating these sorts of substances. So if the desire to grow taller is inplay, there should be enough vitamins for the body to develop and for bones to grow.There are two primary types of vitamins which should be included in diets. These arebasically fat soluble vitamins and water soluble vitamins. Each has its own characteristicswhich that are briefly covered here:Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 38
  39. 39. (a) Fat-soluble vitamins These are the vitamins which are normally taken in through eating meats and other associated products made from animals or animal extracts such as fats and dairy produce too. The main fat soluble minerals that humans should be concerned with are (i) vitamin A, (ii) vitamin D, (iii) vitamin E and finally (iv) Vitamin K. These particular vitamins are transported throughout the system in fats, and if one has an excess of this, the body stores it in fatty tissues or liver. This method of storing fat soluble vitamins means the body has a reserve and do not need to be taken on a daily basis. (b) Water-soluble vitamins Again, these vitamins are also found in meats and fish but they are also found in most vegetables and fruits. Unlike fat soluble minerals they are transported in water instead of fats which means it is not possible for the body to store these vitamins as the system will naturally flush them through in waste products like urine, sweat and faeces. It is not too difficult to achieve an adequate level of vitamins in daily diets. Most of the foods contain high levels of vitamins, especially those foods such as green vegetables and fruits. Some other types of foods are now manufactured to also help, such as fortified breakfast cereal which contains added vitamins too. However the conventional techniques used to mass produce foods these days have the effect of leeching vitamins from them. This means it is even more important when trying to grow taller to eat fresh produce that is not packaged or has not been processed and placed on a store shelf. One should make sure the variety of food one consumes is varied too, including fish and grains which are healthy for the most important organ, the heart.5.0 Enough RestIn general, each time one goes to bed, the body will grow by almost an inch during the courseof the night. Though this may be hard to believe, it‟s a scientific truth. This tends to happeneach and every day. As already discussed in the introduction, the spinal column is made up ofa collection of 33 separate small pieces of bone which are more commonly known asNewcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 39
  40. 40. vertebrae. These vertebrae are the core strength in the spinal column. Each one of these isconnected to the next using tough tissues known as ligaments, which allow the vertebrae tobe connected without having to be fused together. It also allows for a certain degree ofmovement which is why we are able to bend our backs somewhat. Between each of thesevertebrae there is a set of thin disc like pieces also known as the invertebral discs. These discsare made from cartilage and their main function is to act as a soft cushioning pad betweeneach vertebrae. The invertebral discs also act as a small set of shock absorbers which provideprotection to the vertebrae should you take a knock or fall. This means the back is less easilydamaged in everyday life activities. (a) How night sleep help growth As a general rule the complete set of vertebrae discs account for around about a quarter of your vertebral column, normally around 6 inches. This basically means that the thicker these invertebral discs are, the longer the whole spinal column will be and therefore the taller one will become. The invertebral discs have a function to absorb nourishment in the form of fluid. During everyday life one is likely to be placing a good deal of weight on these for a sustained period of time. As they become compressed you lose some of the thickness in the discs. However when one undertake non weight bearing activities such as lying down or sleeping, the pressure is reduced and the discs are able to then soak up more nutrients, expand in size and therefore “blow-up” and as such we grow taller to around an inch more during sleep. Unfortunately however this is not a permanent effect as the following day will lead to the cycle starting over again, the weight compression of one‟s activities will press down on the invertebral discs and once again lead to the average human adult losing that inch of height once again. (b) How to take advantage of this fact It‟s easy to sometimes choose an element we like and put all our efforts in to it, and then we are surprised when the results aren‟t as prominent as we originally wanted. So, one need to make sure one adopts a self-disciplined approach to this and make certain that including and balancing the correct nutrition, regular exercise and enough sleep to unlock the secrets of how to grow taller work in tandem.Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 40
  41. 41. 6.0 ConclusionDisclaimer here states that not everybody will be successful, BUT everybody has thepotential to be successful. One may be wondering why some people do not reach their goals?Well quite simply, some of those who are trying to learn how to grow taller becomefrustrated when they do not see instant results. This leads to them slacking on their effortsand eventually giving up completely.It‟s an unfortunate truth but it is a truth none the less. Important to imbibe and alsounderstand that the human body is a complicated machine with many processes and functionsall taking place at the same time each and every day. These processes must be working witheach other and not against each other for one to see results from the “grow taller efforts”!This is why one should strive to find a balance between all of the factors this research has laidout. Only then will you really give the body the best chance of growing taller, quicker!Obviously, there are several other factors that will have an impact on efforts to grow taller.For instance, those individuals who generally have a bad posture or who slouch will find thatthey appear shorter than they are anyhow. There are also other factors that contribute to one‟ssuccess in attempts to grow taller, like posture, but the above three factors (Exercises,Nutrition and sufficient rest) are the most important ones that one must get right in order tosee positive results.Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 41
  42. 42. 7.0 BibliographyEnbrel(R) Shown to Deliver Long-Lasting Improvements in Psoriasis Patients Quality ofLifeFrench Fries Are The New Cigarettes: Obesity Poses Greater Health Risk Than SmokingGenome Study Shines Light on Genetic Link to Heighthttp://wiki.answers.com/Q/What_is_the_difference_between_proteins_and_incomplete_proteins#ixzz19S9seYufSTELARA(TM) Significantly Improves Symptoms Of Depression, Anxiety And Health-Related Quality Of Life In Patients With Moderate To Severe PsoriasisTai Chi may help alleviate tension headachesEndnotesi The word Yoga comes from the Sanskrit word "Yuj" meaning to yoke, join or unite. This implies joining orintegrating all aspects of the individual - body with mind and mind with soul - to achieve a happy, balanced anduseful life, and spiritually, uniting the individual with the supreme.In India, Yoga is considered one of the six branches of classical philosophy and is referred to throughoutthe Vedas - ancient Indian scriptures and amongst the oldest texts in existence.The Upanishads are also broadlyphilosophical treatises which postdate the Vedas and deal with the nature of the "soul" and universe.However, the origins of yoga are believed to be much older than that, stemming from the oral traditions ofYogis, where knowledge of Yoga was handed down from Guru (spiritual teacher) to Sisya (spiritual student) allthe way back to the originators of Yoga, "the Rishis," who first began investigation into the nature of reality andmans inner world.Legend has it that knowledge of Yoga was first passed by Lord Shiva to his wife Parvati and from there into thelives of men.ii Until recently, animal proteins from meat and dairy products were thought to be necessary in order to obtainwhat nutritionists called "complete proteins."Proteins are composed of amino acids, 12 of which are manufactured by the human body. Another 9,called essential amino acids, must he obtained from food. Most animal products, such as meat and dairyproducts, contain all of the essential amino acids and have been designated as containing complete proteins.Most proteins from vegetables also contain all 9 essential amino acids, but 1 or 2 may be low in a particularfood compared with a protein from most animal sources. Beans, however, are rich sources of all essential aminoacids.Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 42
  43. 43. The old ideas about the necessity of carefully combining vegetables at every meal to ensure the supply ofessential amino acids has been totally refuted. Modern nutritionists, after observing populations of strictvegetarians who were healthier and lived longer than meat-eaters, now realize that all essential amino acids maybe obtained from a variety of vegetables or grains eaten over a one-to-two-day period. This should be a greatrelief to you as a parent. Even the variety is not as critical as once thought. Dr. Reed Mangels, nutrition editor ofVegetarian Journal, illustrates this by pointing out that if you decide to eat only six to eight potatoes you wouldget all the essential amino acids you would need in a single day. Of course, her example was intended only toshow that combining food daily is not critical for obtaining essential amino acids; eating only potatoes is notrecommended, because a more varied diet assures you of other necessary nutrients.Less than 70 years ago, more than 40 percent of the protein in the American diet came from grains, bread, andcereal. Currently, only 17 percent comes from these sources, along with another 15 percent from legumes, fruits,and vegetables, while two-thirds is from animal products. This trend, also noted in other industrialized Westerncountries, has been accompanied by a steady increase in heart-disease and cancer deaths.Along with this shift to animal sources, the total protein in the diet has become excessive. The averageAmerican childs diet contains excessive protein, far exceeding the Recommended Dietary Allowances (RDAs)established by the National Research Council. A 4-year-old needs about 33 grams per day; a 12-year-old, 45grams; and an adult, 50-65 grams. Children actually consume 50-60 grams and adults up to 100 grams, mostlyfrom meat and dairy products. The rural Chinese adult diet consists of an ideal 55-60 grams, mostly from plantsources (http://www.vegsource.com/attwood/complete_protein.htm)iii Proteins low in one or more of the essential amino acids are considered incomplete proteins. Plants, orcommonly called vegetable proteins, are examples of incomplete proteins because most are low in one of theessential amino acids. For example, grains tend to be short of lysine. The amino acid that is in shortest supply ina given protein is called the limiting amino acid. The limiting amino acid tends to be different in differentproteins. This means when two different foods are combined, the amino acids in one protein can compensate forthe one lacking in the other. This is known as protein complementing. Vegetarians and vegans need to combineplant proteins (incomplete proteins) to get all the essential amino acids found in complete proteins.iv Glycemic indexDifferent types of carbohydrates affect our bodies differently. The glycemic index, or GI, measures thisdifference according to a ranking system, using a scale from 0 to 100. This scale describes the degree to which agiven carbohydrate causes blood sugar levels to increase after eating. Foods that do so quickly are assigned avalue of 70 or above, and those that break down more slowly and release glucose gradually typically have avalue below 55. The glycemic index of white bread is 70; whereas that of chicken is about 45.High GI carbohydrates tend to be more rapidly digested and absorbed than their low GI counterparts and causegreater fluctuations in blood sugar levels. On the other hand, carbohydrates with a low GI produce gradual risesin blood sugar and insulin levels, with only small fluctuations. This is important because steadier, more evenblood sugar levels are believed to result in more sustainable weight loss by helping to control your appetite: theymake you feel fuller longer, in addition to quelling cravings. Research has also suggested that they reduce therisk of heart disease and diabetes (Type 1 and Type 2).What is the high protein, low glycemic index diet?Amid a plethora of popular diets with varying degrees of effectiveness, the low-fat, high-protein diet, rich infoods with a low glycemic index is gaining attention because of its potential short- and long-term healthbenefits. Knowing which foods have a low or high glycemic index can be deceptive. Some otherwise healthyfoods and beverages, such as bananas and orange juice, in fact, have a high glycemic index. Others with a highGI include highly processed and refined foods such as white bread and other products containing high amountsof sugar.Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 43
  44. 44. The studyLarsen TM, Dalskov S-M, van Baak M, et al. Diets with high or low protein content and glycemic index forweight-loss maintenance. N Engl J Med 2010;363:2102-13.How was this study conducted?Researchers in Copenhagen wanted to know how diet affects the body‟s ability to maintain weight loss after aninitial intensive effort to drop some pounds. Specifically, they were interested in how the glycemic index and thelevel of protein intake worked to prevent the weight from piling back on and which of several approaches wouldbe best followed by dieters.They recruited 773 individuals who had managed to lose at least eight per cent of their body weight or anaverage of 11 pounds over an eight-week period on an 800-calorie-a-day diet. They then randomly assigned thisvery dedicated group of dieters to one of five possible dietary regimens to determine which would be mosteffective at keeping the weight off and lead to the fewest number of dropouts. The diets consisted of everypossible combination of low and high glycemic-index foods combined with low or high protein intake. The dietsthe four experimental groups were assigned to were: low GI and low protein; low GI and high protein; high GIand low protein; and finally, high GI and high protein. A fifth group served as a control arm and was notprovided a specific diet.What were the results?The findings were actually fairly impressive. The high- protein, low-glycemic-index dieters showed the leastweight gain as well as the lowest dropout rate at 22 per cent over the six-month study period; as much as twokilograms less weight gain than the other combination diets. In fact, among those who complied with theprogram, the low-GI, high-protein group was the only one that showed no weight gain at all. Of note, theincreases in protein intake required by the high-protein group were actually quite modest and did not representmore than 25 per cent of total calorie intake.Are there any concerns about the study?The main one relates to how short the followup period was. Patients may not see the benefits of this dietarystrategy beyond the six- month mark reported here.What’s the bottom line?Planning to lose weight in 2011? If so, give serious consideration to modifying your diet once you reach yourtarget. Specifically, you may want to consider low-GI foods as well as supplementing your meals with a low-fatsource of protein.What are some examples of low-glycemic-index, high-protein foods?Foods with a low glycemic index are brown rice, whole-grain breads and pasta, whole oats, most fruits(raspberries, apples, pears and oranges), beans, legumes, yogurt and cheese.On the unhealthy, high-glycemic-index scale, you‟ll find sugary desserts such as doughnuts and cake, refinedcereals, foods containing white, processed carbohydrates – white rice, for example – and fruits such as bananas,grapes and pineapple. A dinner consisting of turkey with vegetables and whole-grain pasta would be a goodplace to start on the road toward a low-glycemic-index, high-protein diet.Newcastle Upon Tyne, UKCopyright © 2010 by Hector C Sikazwe Page 44

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