If you don’t have a diet with all these essential nutrients, it is not possible to increase your height after 21. Also, ensure you consume trans fats and saturated fats in moderation because they interfere with nutrient absorption and are challenging to digest. Some other essential nutrients for growth and development are protein, carbs, amino acids and calcium. Include the following foods that make you taller in your diet for healthy growth and development:

• Egg yolk.
• Carrots.
• Beef.
• Liver.
• Tuna, mackerel and salmon.
• Green leafy vegetables.
• Nuts like peanuts and almonds.
• Potatoes.
• Peas.
• Beans.
• Apples and bananas.
• Dairy products and milk.

2. Sleep Well:

The answer about how to increase height after 21 is incomplete without talking about sleep. When it comes to the body’s growth, adequate sleep is critical because, during sleep, the growth hormones thicken and lengthen your bones. To get deep relaxing sleep, use a comfortable and firm mattress. Also, take a warm bath and wear clean and soft clothes before bed.

3. Stretches and Exercises:

Stretches and exercises will make you taller after 21 because it helps improve your body’s overall posture helping you gain an inch in height. In addition, exercising stimulates the growth hormone secretion in your body with exercising (5). Sports activities like cycling and swimming can also help increase height, apart from exercise.

4. Maintain Good Posture:

There is a chance for you to look smaller or shorter than you are when you have poor posture. And over time, a bad posture can affect your actual height with slumping or slouching. The key is to be mindful of how you stand, sit and sleep. Then, you can tell your doctor how to correct your posture by different means. To correct your posture over time, you can also practice exercises. Talk to your doctor if unsure where to begin and help fix an exercise routine that is right for you.