1. The document provides 10 tips for growing taller, including stretching, adjusting posture, exercising, getting plenty of sleep, eating healthy, drinking water, keeping the immune system strong, considering vitamin supplements, being wary of miracle cures, and avoiding growth-stunting factors. 2. Each tip is explained in 1-3 paragraphs with specific exercises, nutrition recommendations, sleep needs, and potential growth-stunting influences. 3. Various supplements, exercises and lifestyle habits are recommended to promote growth and maximize height, while caution is advised about products claiming to rapidly increase height.

1. 1
How to grow
taller 4 idiots

2. 2

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5. Below are tops 10 tips to grow taller faster
5

6. 1. Try stretching.
Some stretches can help you to
release your spine and improve
your posture. Stretches first thing
in the morning and last thing at
night can help you to become more
upright, and thus make the most of
your height. Some of the stretches
to try includes: Toe touches. Stand
up straight and raise your hands up
to the sky, and then reach down to
touch your toes.
6

7. 1. Try stretching. (con…)
• Cobra stretch. Lie on your
front with your hands at
your sides and then push up
on your hands to raise your
chest and tilt back your
head.
• Bridge stretch. Lie on your
back with your hands at
either side of you, then,
pressing down on your
hands, raise your abdomen
off the ground to stretch
your back.
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8. 2. Adjust your posture.
If you've done all you can to help
yourself grow taller, there are still a
few things that can help you to make
the most of your height. You may not
realize just how much bad posture can
affect your overall height. A slight
slumping of the shoulders, leaning
forward of the head and neck, and
habitually standing with your weight
on one leg can all subtract from your
height.
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8

9. 2. Adjust your posture (con…)
• Walk with a book on your head
to train your body to keep your
spine as erect as possible.
• Stand with your legs straight, and
no further than hip width apart.
Stick your chin up a little. Not
only will it add some extra
height, but it'll also make you
look more confident.
• Get into the habit of sitting up
straight and concentrate on
contracting your abdomen
muscles to help.
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10. 3. Exercise your body.
Sadly, if your growth plates have
closed as due to your age, exercising
will not affect your growth rate. But if
you enjoy swimming, biking, running,
or yoga, among other sports, and you
haven't stopped growing, exercise
combined with the right diet and
proper sleep should help you grow.
10

11. 3. Exercise your body (con...)
Doing stretches has some
beneficial effects. There are tons
of "grow taller" exercises on the
Internet, which claim to help you
grow. As mentioned above, after
your growth plates have closed,
you will not grow taller.
Therefore, there's no scientific
evidence to suggest you can grow
taller through stretching.
Stretching may improve your
posture, which can exaggerate
how tall you are — or de-
emphasize how small you are —
but it cannot add inches to your
frame. 11
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12. 4. Get plenty of sleep:
12
Research suggests that growing
teenagers and pre-teens need between
8.5 and 11 hours of sleep every night.
This is because your body grows and
regenerates tissue while you're at
rest. Make your sleeping
environment as calm as possible, and
try to eliminate loud noises and
unnecessary light. If you have trouble
falling asleep, try taking a warm bath
or drinking a hot cup of chamomile
tea before bed.

13. 4. Get plenty of sleep (con…)
• The human growth hormone
(HGH) is produced naturally in
our bodies, especially during deep
or slow wave sleep. Getting good,
sound sleep will encourage the
production of HGH, which is
created in the pituitary gland.
• As a hormone, HGH is sometimes
injected into the bloodstream
under the supervision of a licensed
doctor. HGH creams, powders,
pills or non-prescription injections
are medically suspect and can
have serious side effects. Talk with
your doctor before starting any
course of HGH treatment. 13
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14. 5. 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:
14

15. 5. Eat Healthy (con…)
Develop a Good Eating
Schedule
• As a general rule of thumb,
you should have three
balanced meals throughout
the day. Eating healthy
snacks in between meals will
also keep your metabolism
up and hence promote
healthy growth.
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16. 5. Eat Healthy (con…)
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.
16

17. 5. Eat Healthy (con…)
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.
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18. 5. Eat Healthy (con…)
Eat Zinc
• Increase your zinc intake with
foods such as peas, asparagus,
eggs, chocolate and oysters to
further promote healthy
development. Zinc is especially
important in children since lack of
it causes stunted growth.
18

19. 5. Eat Healthy (con…)
Load Up On Other Essential
Nutrients
• Other nutrients apart from
those mentioned above should
not be ignored too since they
also contribute to proper
growth. You need
carbohydrates to energize cells
as well as sufficient amounts of
protein to provide your body
with the essential building
blocks it needs to grow. If there
are any nutrients lacking in
your diet, you can bridge the
nutritional gap by taking
supplements.
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20. 6. Drink Plenty of Water
Guzzling down gallons of water won’t
make you grow into a towering giant,
but the body needs to stay hydrated in
order to reach its full growth
potential. Drinking water is often
overlooked when it comes to growing
taller. However, water improves
digestion, flushes out toxins, and
improves your metabolism. As such,
it will have a direct impact on your
height.
20

21. 6. Drink Plenty of Water
(con…)
You need at least 8 glasses of
water a day for optimum health.
Another great way to keep your
body hydrated is to eat water-
based fruits and greens like
watermelons and cucumbers.
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22. 7. Keep your immune system strong.
Some childhood illnesses can stunt
your growth. Most of them can be
avoided by the routine
immunizations you may have had as
a baby, but stay on the safe side by
ingesting plenty of Vitamin C (found
in citrus fruits such as oranges,
grapefruits, and lemons) and getting
plenty of rest as soon as you notice
that you feel sick.
22

23. 7. Keep your immune system strong (con…)
• Keep your immune system strong by
eating whole, fresh foods. Try to
avoid processed foods, foods with
empty calories or high levels of fat,
and hydrogenated foods, such as
margarine or shortening.
• Eat a wide variety of healthy foods.
Eating one thing such as açaí berries
or salmon for every meal, while not
harmful, doesn't do all that much to
keep your immune system at its
strongest. Eat a variety of fruits,
plenty vegetables, whole grains,
protein sources such as milk, cheese,
nuts and fish, and other foods rich in
antioxidants and omega-3 fatty acids
for a healthier immune system. 23
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24. 8. Consider taking vitamin supplements.
You can top your intake with basic
multivitamins you can buy at the store.
You could also focus in on vitamin D and
zinc by purchasing vitamin tablets just for
these two important elements. Cod liver
oil tablets are also easy to find and are an
excellent source of vitamin D and great
for your bones and joints. Other more
concentrated and potentially harmful
supplements, including Ipriforne and
Glucosamine, are reported to promote
growth..
Before considering one of these
supplements always talk to your Doctor.24

25. 9. Be wary of miracle cure
products.
You may come across some
supplements that claim to be able
to make you taller miraculously.
Remember, if your plates have
fused you are not going to gain
inches. Some products may claim
to be, or contain, human growth
hormone (HGH) which stimulates
growth. You should be very careful
with this, as HGH cannot be taken
as a pill and it should only ever be
administered by a doctor.
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26. 10. Avoid growth-stunting factors
There might not be a lot you can do
to increase your height, but you can
take several steps to make sure your
natural height isn't shortened by
environmental influences. Drugs and
alcohol are both thought to contribute
to stunted growth if they're ingested
while you're young, and malnutrition
can keep you from reaching your full
height, as well.
26

27. 10. Avoid growth-stunting factors (con…)
• Does caffeine really stunt your
growth? Scientific study shows
that caffeine does not stunt
growth. Caffeine does, however,
have a higher chance of keeping
you from sleeping soundly and
regularly. Kids and adolescents
need about around 9 1/2 hours of
sleep, and caffeine may hurt your
ability to get that much sleep.
27

28. 10. Avoid growth-stunting
factors (con…)
Tips to answer this question:
- Talk about an accomplishment that
exhibits how you will be a perfect fit
for the company and for the position
you’re interviewing for.
- Try and show some genuine passion
when you’re talking about your
accomplishment.
- Don’t fall into the trap of thinking
your accomplishment is “too small”.
The fact is, relating a small
accomplishment that is inline with
“what the company values” can be
more powerful than an unrelated
accomplishment. 28
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29. 10. Avoid growth-stunting factors (con…)
Does smoking really stunt your
growth?
The effects of smoking and second-hand
smoke on body mass index (BMI) are
inconclusive, however, according to
Columbia University's Internet Health
Resource: "the available research
suggests that children who smoke, or
who are exposed to second-hand smoke
are shorter than those who do not smoke
or are children of non-smokers."
29

30. 10. Avoid growth-stunting
factors (con…)
Do steroids really stunt your
growth?
Absolutely. Anabolic steroids
inhibit bone growth in young
children and teens, along with
lowering sperm count, decreasing
breast size, elevating blood
pressure and putting you at
higher risk of heart attack.
Children and teens who suffer
from asthma and use inhalers that
dispense small doses of the
steroid budesonide are, on
average, half an inch shorter than
those not treated with steroids.
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