Is It Possible To Increase your Height After 18 Years?
Many people are unhappy with their height.
But can anything be done about it?
If you have wondered this question, you are not alone. Some argue that good nutrition or special exercises can increase your height as an adult.
This article discusses whether it is possible to increase your height after the age of 18.
What determines your height?
Before discussing whether it is possible to change your height as an adult, it is important to consider what determines your height in the first place.
The simple answer is genetics, but that’s not all.
The study of twins is one-way scientists use to determine the extent to which genetics influence growth.).
In general, height in twins is highly correlated. This means that if one of the twins is tall, then the other is likely to be tall too ( 2 ).
Based on twin studies, it has been estimated that 60–80% of height differences between individuals are due to genetics. 2, 3, four ).
The remaining 20–40% are related to environmental factors such as nutrition ( 5 ).
Growth trends around the world help to demonstrate the importance of dietary and lifestyle factors.
One large study of 18.6 million people reported a change in height over the past century.
The study showed that in many countries the average height of a person in 1996 was higher than in 1896. 6 ).
The reason for this change may be the improvement in nutrition in these countries.
Summary: Scientists estimate that the difference in height is about 60-80% due to genetics and 20-40% due to environmental factors such as nutrition. In many countries, average height has increased over the last century.
For most people, height does not increase after age 18.
Even with a healthy diet, most people’s height does not increase after the age of 18–20.
The graph below shows the growth rate from birth to age 20. As you can see, the growth lines fall to zero between 18 and 20 years ( 7, eight ).
The reason your height stops growing is because of your bones, especially your growth plates.
Growth plates, or epiphyseal plates, are areas of specialized cartilage near the ends of long bones.
The increase in height is primarily due to the lengthening of your long bones since the growth plates are still active or “open”.
Toward the end of puberty, hormonal changes cause the growth plates to harden or “close” and bone elongation ceases ( 9 ).
The growth plates close around age 16 in women and somewhere between 14 and 19 in men. ten ).
Although most adults do not experience true long-bone growth, slight daily fluctuations in growth are typical.
The reason for this fluctuation during the day is a slight compression of the discs in the spine ( eleven, 12).
Daily activities affect the cartilage and fluid in the spine and cause a slight reduction in growth throughout the day ( eleven, 12, 13 ).
This loss of growth during the day can be about half an inch (1.5 cm) ( 13, 14, 16 ).
Some studies have shown that the height of the discs in the spine may continue to increase during adolescence, but the effect on overall height is minimal. 17 ).
Summary: In most people, height does not increase between the ages of 18 and 20 due to the closure of the growth plates in the bones. Compression and decompression of discs in the spine result in little change in growth throughout the day.
No exercise or stretching technique will make you taller.
A common myth about height is that certain exercises or stretching methods can make you taller.
Many people claim that activities such as hanging, climbing, using an inversion table, and swimming can increase your height.
Unfortunately, there is no conclusive evidence to support these claims.
It is true that your height changes slightly throughout the day due to compression and decompression of the cartilage discs in your spine (12).
When unpacking discs, some of these actions may temporarily increase your height to a very small extent ( eighteen ).
However, this is not a real change in growth, as any change is quickly reversed (12, 13, 19 ).
Summary: Exercises and techniques that promise to increase your height as an adult are not supported by science. They may result in small temporary changes in altitude, but these effects are short-lived.
Exercise (including lifting weights) probably won’t affect your height
Many people worry that exercise, especially heavy lifting, can harm your height.
Some of these fears are specific to children and adolescents whose growth zones have not closed.
Growth plate cartilage is weaker than mature bone that forms in adulthood and can potentially be more easily damaged.
However, most studies show that strength training is safe and beneficial at all ages, as long as it is done with proper supervision.
Moreover, studies have shown that strength training until adulthood does not slow down growth ( twenty ).
Most physicians and sports medicine experts also agree that strength training should not be avoided in children and teens.
In one study, 500 sports medicine experts were asked whether heavy lifting should be avoided until a person’s growth plates had closed. 21 ).
85% of experts said it’s not necessary to avoid heavy lifting, and only 10% think it’s best to avoid strength training.
In addition, other studies show that the main causes of strength training injuries are lack of supervision or improper use of equipment. 22, 23 ).
In adults, the growth zones closed and became stronger than in childhood. Because of this, the risk of damage to the growth plate is not a major concern.
Indeed, heavy lifting can lead to minor compression of the intervertebral discs in adults. However, this is reversible and also occurs during normal daily activities ( 13, 16, 19, 24 ).
One potential cause for concern is injuries such as a herniated disc.
In this case, the size and health of the discs in your spine may be compromised, and there may be a slight decrease in height ( 17 ).
Summary: With proper control and technique, lifting weights is safe for all ages. It does not seem to affect growth before or during adulthood. However, disc injuries can lead to a slight decrease in height.
Living a Healthy Lifestyle Before Age 18 Can Help You Reach Your Growth Potential
While you may not be able to significantly change your height as an adult, there are things you can do to maximize your growth potential as a teenager.
In general, you need to be sure that you are eating enough and that you are not deficient in any vitamins or minerals.
Although many children eat enough (or even too much), the quality of the diet is often poor ( 25 ).
Because of this, many people in modern society are deficient in important nutrients like vitamin D and calcium ( 26Trusted Source ).
These nutrients are very important for bone growth and overall health ( 27 , 28 ).
Dietary calcium alters hormone production in a way that benefits your bones. Vitamin D may also improve bone health ( 29, thirty ).
One of the best ways to combat nutritional deficiencies and ensure optimal bone growth is to increase your intake of fruits and vegetables ( 31, 32).
Eating enough protein is also important for bone health, although some people wonder if a high protein intake can harm your bones.
However, a large analysis of 36 studies found that higher protein intake does not harm your bones. In fact, a higher protein intake was beneficial for spinal bone density. 33 ).
One way to increase your protein intake is to try to consume at least 20 grams of protein each time you eat.
Good sources of protein are eggs, poultry, lean meats, and dairy products. Soy and other legumes are also rich in protein.
While proper nutrition during childhood is essential to achieve maximum growth, there can be differences between men and women.
Some studies have shown that environmental factors, such as diet, may play a larger role in women’s height than men’s.
This may in part be due to differences in access to food and health care, or to higher rates of osteoporosis in women (34).
Other lifestyle choices, such as quitting smoking, may also benefit your growth during development (35).
However, it is important to remember that while lifestyle factors during childhood can influence height, a person’s final height is still largely determined by genetics.
Summary: Eating enough nutrients and avoiding nutritional deficiencies during childhood and adolescence can help maximize your growth potential.
Certain Medical Conditions Can Cause Adult Height to Increase
While most adults don’t get taller between the ages of 18 and 20, there are exceptions to this rule.
First, the closure of the growth plates may be delayed in some people (36, 37).
If the growth plates remain open between the ages of 18 and 20, which is rare, growth may continue to increase.
Secondly, some suffer from gigantism. This condition causes excessive growth, often due to too much growth hormone (GH) production. 38 ).
However, these individuals typically only increase in height until their growth plates close around the age of 22 (39).
In addition, a form of hemochromatosis, a condition in which excess iron is absorbed from the intestines, can also cause height gain (40).
In general, these conditions may increase the height until the growth plates close.
Summary: Some rare diseases can cause height gain after age 18, but this usually only happens if the growth plates have not closed.
What can you do with your height?
If you are an adult who is unhappy with your height, here are a few things you can try:
Practice Good Posture: Bad posture can rob anyone of several inches of height.
Try heels or inserts: Choose shoes with higher heels or insert inserts into your shoes to increase their height by a few inches.
Build muscle to look and feel stronger: If you feel small overall, lifting weights to gain muscle mass can make you more muscular and confident.
While these simple strategies can help, some people resort to more extreme measures such as treatments or procedures.
Some of these procedures include leg lengthening (41, 42 ).
However, due to the invasiveness and high cost of these operations, many do not take such drastic measures. These procedures are even banned in some countries.
Others seek growth hormone (GH) treatment. While GH may improve growth in children who are not growing properly, the benefits of this treatment in adults are unlikely ( 43, 44).
Ultimately, it’s better to find a way to embrace your growth than consider more extreme measures.
Summary: There are a few simple tricks you can try to make you look taller or feel better about your height. Some people resort to more invasive medical procedures.
Accepting Your Growth
While you may not be able to increase your height as much as you would like, there are things you can do to help you accept your current height.
It is useful to understand that height is not everything.
You can be happy and successful no matter where you are. In fact, throughout history, there have been many happy, successful people who were short in stature.
Although some people think that short stature puts you at a psychological disadvantage, scientists debate whether this is true ( 45, 46).
The researchers also promoted the idea of using coping strategies and focusing on other things than just growth. 47 ).
Making a list of your best qualities, both physical and non-physical, can help improve your outlook.
In addition, you can focus on other areas of self-improvement. Losing weight or gaining muscle mass can give you the extra self-confidence you’re looking for.
Summary: If you want to be taller, the best thing you can do is learn to accept your current height. Focusing on your strengths and good qualities can help you through the process.
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Why ADHD is Common These Days? Top Reasons
Attention deficit/hyperactivity disorder (ADHD) has become increasingly common in recent years, affecting individuals of all ages. This article aims to shed light on the reasons behind the rising prevalence of ADHD, exploring various factors that contribute to its occurrence in today’s society. Here are some of the reasons of why ADHD is common these days.
Improved Diagnostic Awareness:
One significant factor contributing to the apparent increase in ADHD cases is the improved diagnostic awareness and understanding of the disorder. In the past, ADHD was often misunderstood or misdiagnosed as simply a behavioral problem. However, increased education and awareness among healthcare professionals, teachers, and parents have led to earlier and more accurate diagnoses.
As a result, individuals who may have gone undiagnosed in previous years are now being identified and treated appropriately.
Reasons why ADHD is common these days also include genetic factors. Studies have shown that ADHD tends to run in families, indicating a strong genetic component. Certain genes involved in regulating dopamine, a neurotransmitter that plays a crucial role in attention and impulse control, have been linked to an increased risk of developing ADHD. However, no single gene has been identified as the sole cause of ADHD, suggesting that multiple genes and gene interactions contribute to its development.
Brain imaging studies have shown that the shape and function of the brains of people with ADHD are different. Specifically, there are differences in the regions responsible for attention, impulse control, and executive functions. These differences may affect the communication and coordination of neural networks involved in cognitive processes, leading to the symptoms observed in ADHD.
Neurotransmitters, such as dopamine and norepinephrine, play important roles in regulating attention, impulse control, and hyperactivity. Individuals with ADHD may have imbalances or dysregulation of these neurotransmitters, which can affect the brain’s ability to maintain focus, regulate impulses, and control behavior.
Evolving Environmental Factors:
Environmental factors in modern society can also contribute to the increased prevalence of ADHD. Some potential factors include:
The advent of smartphones, tablets, and other digital devices has brought about increased screen time and digital stimulation. Excessive screen time and overexposure to stimulating content may affect attention span and contribute to attention difficulties associated with ADHD.
Changes in Lifestyle and Diet:
Sedentary lifestyles, and poor nutrition, are one of the top reasons why ADHD is common these days. The consumption of processed foods high in artificial additives has become more prevalent in recent decades. These factors have been suggested as potential contributors to ADHD symptoms, although more research is needed to establish definitive links.
Exposure to certain environmental toxins, such as lead, pesticides, and air pollutants, has been associated with an increased risk of neurodevelopmental disorders, including ADHD. Industrialization and urbanization have led to higher levels of exposure to these toxins in some areas.
Societal and Educational Demands also contribute to why ADHD is common these days:
Modern society places high demands on individuals, including children, in terms of academic performance, multitasking, and meeting strict deadlines. The increased pressure to excel academically and the proliferation of structured activities may contribute to heightened stress levels and difficulties in maintaining attention and focus, potentially leading to the manifestation of ADHD symptoms.
While the exact reasons for the increasing prevalence of ADHD are multifaceted and not fully understood, several factors contribute to its rise. Improved diagnostic awareness, broadening diagnostic criteria, evolving environmental factors, and societal demands all play a role. It is crucial to continue research efforts to better understand and address the factors influencing ADHD prevalence to support affected individuals effectively.
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Skin Pigmentation and Acne on the Face
Skin Pigmentation and Acne on the Face Top Reasons
Pigmentation and acne are common problems that make people feel bad about themselves and hurt their general health. In this article, we will explore the causes behind these conditions and discuss effective remedies for achieving healthier, clearer skin. Skin pigmentation and acne on the face top reasons include many. However, we need to understand what really is skin pigmentation.
Skin pigmentation is the quantity of melanin in the skin, which gives it its color. Melanin is a pigment produced by specialized cells called melanocytes. While pigmentation is influenced by genetics, various internal and external factors can lead to its alteration. Skin pigmentation and acne on the face top reasons are:
Excessive exposure to ultraviolet (UV) radiation from the sun stimulates melanocytes, leading to an overproduction of melanin. This can be skin pigmentation and acne on the face top reasons.
Fluctuations in hormone levels, particularly during pregnancy or while taking hormonal contraceptives, can trigger melasma. This condition causes dark patches on the face and is often referred to as the “mask of pregnancy.”
Post-Inflammatory Hyperpigmentation (PIH):
Inflammatory conditions like acne, eczema, or skin injuries can cause PIH, resulting in dark spots or patches. PIH occurs when melanocytes produce excess melanin in response to inflammation or trauma.
Acne on the Face:
Acne is a common skin disease that is marked by pimples, blackheads, whiteheads, and cysts or nodules in more severe cases. It happens when oil, dead skin cells, and germs get stuck in the hair follicles. Acne can be caused by more than one thing.
Hormonal fluctuations are one of the skin pigmentation and acne on the face top reasons, especially during puberty, menstruation, or hormonal disorders, and can increase sebum productionAcne caused by the clogging of pores by excess sebum and dead skin cells.
Propionibacterium acnes, a bacterium naturally present on the skin, can multiply in clogged pores, leading to inflammation and acne. Genes play a part in whether or not someone gets acne. If your parents had acne, you may be more likely to get it as well.
Diet and Lifestyle:
Consuming a diet high in processed foods, dairy products, or refined sugars may worsen acne. Additionally, factors like stress, inadequate sleep, and smoking can aggravate acne symptoms.
Remedies for Skin Pigmentation and Acne on the Face:
Apply sunscreen daily, wear protective clothing, and limit sun exposure to prevent further pigmentation.
Over-the-counter creams, serums, or prescription medications containing ingredients like hydroquinone, retinoids, or azelaic acid can help fade pigmentation and treat acne.
Dermatological procedures such as chemical peels, laser therapy, microdermabrasion, or photo facials can effectively reduce pigmentation and improve acne.
Adopt a balanced diet, practice good hygiene, manage stress, and maintain a regular skincare routine tailored to your skin type.
Understanding the causes of skin pigmentation and acne on the face empowers individuals to take appropriate measures for prevention and treatment. By implementing a comprehensive approach that includes sun protection, topical treatments, professional interventions, and lifestyle modifications, one can achieve clearer, healthier skin.
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Top Best 10 Tips To Be Happy
Best 10 Tips To Be Happy
Happiness is a choice. Choose to be happy, because you deserve it.
Discover our tips for being happy. Life is meant to be lived with joy. However, very often, we think that we do not deserve to be happy.
Nevertheless, happiness is a choice. It is indeed not something that simply happens. Nor is it something we have no influence or decision over!
To succeed in finding happiness, there must be awareness. Everything we think and everything we do has an influence on happiness. We must therefore modify all actions and thoughts that are contrary to our own happiness.
10 Tips To Be Happy
Find pleasure wherever you go, whether the circumstances are positive or negative. You have to create fun. Start and end by pleasing yourself. You must be a very agile receiver ready to receive all the delights life has to offer!
2. The Game
Think of a playground, where laughter and songs can be heard non-stop. Seek joy with others, involve them in the game.
3. Tips for being happy: forget the drama
Don’t make a drama out of everything that happens to you in life. Stop paying attention to anything bad, to anything that will get you pity or sympathy out of pain. Also stop doing so much for others, instead of doing things for yourself.
First of all, you have to fill your own voids. While you’re trying to fix your problems, stop reading all the drama in the media, because it has nothing to do with you!
4. Tips for being happy: find peace
Tips for being happy: find peace.
Sit down first to absorb the stillness. At first, you may feel awkward, but over time you will start to really connect with yourself. The more you do this, the more connected you will feel.
At that time, the need will disappear, and tranquility will give you peace. The latter is really vital to succeed in accessing happiness!
5. Tips for being happy: accept yourself as you are
Accept yourself. This is the main key to real happiness.
When a person really manages to see all his flaws as a gift, then he can find happiness much more easily.
Self-acceptance indeed leads to deep happiness that many people have never been able to experience.
6. Stop looking for approval all the time.
No one should approve or validate what you do or how you do things. Indeed, happiness comes from finding your passion or the feeling of happiness inside of you.
It is from this inner place that you will begin to understand what appeals to you, but very often we get stuck in seeking the approval of others.
Many people live their lives based on those around them, but they will never discover true happiness that way. ..
7. Tips for being happy: don’t block the pain
When we stop or avoid pain, we also prevent happiness. All quantities of emotions must therefore be equal in their totality.
If you block one emotion, then you block all emotions. This, therefore, means that the experience is more extinct, even more depressing…
8. You are worthy of being happy, believe it!
Sometimes some are just waiting for a new misfortune to happen. They worry about being too happy, because they think the Gods of Misery will soon return to remind them of their bad luck in life!
If you are one of those people who have a phobia of being too close to happiness, as if you had to fight against the titans and the suffering of life to be worthy of being happy, remember: you are worthy of it . right now, exactly as you are!
9. Be An Active Person
Literally, do something physical. Take care of your garden, play sports. In other words, do something that physically stimulates you.
Pleasure and happiness are present when one is truly physically engaged.
If you’re starting to exercise, it’s also a good time to let go of some old beliefs about happiness, you know, the ones that come back when you’re depressed or feeling remorseful. So clear your mind, clear those bad thoughts, and start moving!
10. Tips for being happy: forget the result
First, clinging to things getting done a certain way, or waiting for the perfect moment to be happy can keep you from finding happiness.
You may feel that current circumstances must dictate your level of happiness.
You may think that you have to force fate and reach the final goal to deserve to be happy. But the problem is that you will never get to happiness if you wait to be happy.
Happiness is not a goal, but the path to the result. Stress and disappointment are based on expectations. Then look at how many of them are really realistic. Ask yourself why you keep clinging to the ones that aren’t.
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