How To Increase Height At The Age Of 18 Years?
Hello, I want to ask. My age is 18 years 6 months, height ± 169/170 cm. I always bike every morning for 45 minutes (every day) and swim for at least 2 hours (3x a week). I always meet my calcium needs by eating as much as ± 500 gr (equivalent to ± 1500mg of calcium) and of course other nutrients are also sufficient, but is that enough? Can I still grow to 180 cm tall? And approximately how long it will take to reach that goal?
Hello, Fikri Elvarizki. Thank you for the questions submitted to HealthReplies.com We can understand the concern you feel.
Height that can be achieved by each individual is influenced by several factors, including:
Potential height that can be achieved by a person can be estimated by using the height information of the parents (in centimeters). In men, the potential height can be estimated by the following formula:
Male potential height = [(mother's height + father's height + 13 cm]: 2 ± 8.5 cm
Meanwhile, the potential height of women can be estimated using the following formula:
Female potential height = [(mother's height + father's height - 13 cm]: 2 ± 8.5 cm
The nutrient that most supports growth is protein, with the support of other nutritional intake. Adequate intake of protein, calcium, phosphorus, and vitamin D accompanied by regular exercise is also useful for maintaining bone density. Protein is contained in egg whites, chicken meat, fish, tofu, tempeh, and beans. It is recommended to eat balanced nutritious food in 3 main meals and 2 servings of intermittent meals.
Sports that are recommended to support growth are sports that put strain on long bones, including running, jumping rope, swimming, athletics, basketball, badminton, etc.
Bone growth can continue to occur if the growth plate on the long bone has not yet closed. Generally, bone growth plates will close towards the end of puberty, which is around the age of 20 years. Investigations in the form of bone x-rays can help identify the closure of long bone plates. Therefore, we recommend that you consult directly with your doctor to obtain an evaluation and planning of an appropriate nutrition program and physical activity to help achieve optimal potential height. The doctor will take an history and physical examination, including weight and height to calculate your individual nutritional needs. Thus information from us. Hopefully always healthy. May be useful.