Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
A research compilation
October 2010
Key words
Exercises, Nutrition, resting, height, Hormones, balanced diet, beauty, Yoga, bones
Disclaimer
Table of Contents
Key words ................................................................................................................................................ 2
Disclaimer................................................................................................................................................ 2
Dedication ............................................................................................................................................... 3
Abstract ................................................................................................................................................... 4
1.0 Introduction ................................................................................................................................ 5
(a) Lack of Sleep .......................................................................................................................... 5
(b) Cigarrete Smoking .................................................................................................................. 6
(c) Too Much Carbohydrate ......................................................................................................... 6
(d) Don't Drink Soda..................................................................................................................... 6
2.0 Regular exercises ........................................................................................................................ 7
2.1 Skeletal dictates and formation ............................................................................................... 7
2.2 Areas that can be altered ......................................................................................................... 8
2.3 The Spinal code vertebrae ...................................................................................................... 8
3.0 Body posture issues .................................................................................................................. 10
(a) Tilted Pelvis Problem ............................................................................................................ 11
Dedication
This research is dedicated to all the people that have passed through personal problems due to
issues 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.
A person‟s height in adult life significantly affects his quality of life, with short people
reporting worse physical and mental health than people of normal height. Various researches
show that adult height is linked to how good a person thinks their health is. Short people
judge their state of health to be significantly lower than their normal height peers do. Short
people have a big disadvantage in this world. Everything is made for tall- or average-sized
people. A person‟s health-related quality of life refers to their perceived physical and mental
health over time. Short height in adult life can either be due to normal development or caused
by a number of diseases such as growth hormone deficiency or Turner syndrome. Treatment
with growth hormone to children with these conditions can increase their final adult height by
approximately 4-10 cm depending on the underlying cause.
Significantly, people who are short experience more difficulties in areas of their life such as
education, employment and relationships than people of normal height. However, the
relationship between height and psychosocial well-being is not well understood. Using this
large and nationally representative sample in the world, research has found that shorter
people 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 relationship
becomes. The hunt for solutions to “dwarfism” has led to many research attempts to find
answers that are usually elusive within the consumer oriented populations of the world. There
have been several medical solutions that have been advanced with insignificant results whilst
conmen have amassed wealth through fake and inconclusive hormonal drugs being peddled
on the internet and back alley shops. This research proposes neither of such solutions but
suggests a natural way of increasing height at whatever age one has reached using the most
cost effective and promising method if passion and dedication is not an issue with an
individual. The use of exercises, nutrition and general rest is proposed as a natural solution to
help increase an individual‟s height without compromising economy and health.
One of the most frequently asked questions we hear today is whether or not it is still possible
for people to grow taller or change their physical size naturally after puberty? The answer is
quite 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, both
internally 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 being
flooded with hormones to facilitate the changes, individuals will continue to grow for several
years afterwards. Research from different parts of the word indicate that growth can indeed
be stunted due to different reasons ranging from diet, life style, stress, and indeed occupation
and career involvement. This research article will address some of these aspects in later detail
as 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 increase
in size after puberty. This can be anything between 2 and 4 inches, sometimes even more
depending on dedication and purpose. Super-models world-wide have been known to grow
taller than their colleagues due to diet and exercises they are subjected to in the pursuit of
their 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 some
individuals 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 some
research findings on things and factors that stunt growth.1
1
http://www.growtallerkey.com/things-that-can-stunt-your-height.html
Newcastle Upon Tyne, UK
Copyright © 2010 by Hector C Sikazwe Page 5
(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 don't 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 body's 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.
It is advisable that one does not use soft drinks as substitute for water after eating meals or
drinking it whenever one is thirsty.
Nonetheless, there are in fact three basic rules that one should follow to achieve the best
results. This research calls this concept as „How to grow taller in 3 simple steps‟ guide. For
any efforts to be rewarded there is need to combine the three factors that growing taller
hinges on. A successful effort to grow taller should be a combination of these three most
important factors:
It is absolutely critical to have a good balance of these three factors to achieve a positive
result in the “grow taller efforts campaign”. When one of these does not receive enough
attention, 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 quicker
than expected. Ignoring this advice becomes the main reason why so many people become so
frustrated 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 complicated
sequence of processes and requires that every element is in place for it to work successfully.
The human body has an inner body frame called “The Skeleton” that dictates the shape, size
and appearance of individuals. Due to genetic and geographical reasons that are not the
concentration of this research, some individuals‟, sizes and appearances have been dictated
upon. There are parts of the world where humans living in those areas are generally of a
higher height, straighter in posture skeletons and have a more enviable appearance. To the
contrary, there are parts of the world where humans are shorter, stouter in appearance and
somehow unpalatable born formation resulting in non-enviable physical appearance. This has
caused immense torture on the minds of such individuals and this discourse is not necessarily
a solution to such physical issues. Though little can be done to address the physical
appearance of individuals, unless surgery of some medical operation done to correct or
enhance body parts, what needs to be realized is that parts of the body can be safely stretched
out to help increase height naturally after and beyond puberty.
There are 33 of these in total and the vast majority of them are freely movable and not fused
to one another. These vertebrae are held in place with tough tissues and ligaments, but
essentially they are movable. Their flexibility is what allows the possibility of external
2
There is something about HGH that seems to interest both sexes across the world. Human Growth Hormone
or HGH as is popularly known is produced in a part of the brain known as pituitary gland. This gland is in the
centre of the brain. Within the pituitary gland, somatotroph cells are responsible for synthesizing, storing and
secreting 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 the
pituitary gland of the human brain. After this, HGH is absorbed by the liver and then changed into growth
factors which interact with the cells of our body. This interaction is most crucial for cell reproduction as it
instructs the cells about when to live and when to die. If the growth hormone doesn‟t instructs the cells, the cell
reproduction slows down considerably. HGH offers lots of benefits to human beings as it can control ageing
increase our energy levels, greatly improve our skin, etc. It is believed that it can control metabolism and help us
gain some muscle mass. It is also believed to be associated with the energy levels of the human body. Some
diseases can also be cured using HGH through a certain therapy. But the main function of growth hormone is in
the height gain. It has been found that children with appropriate levels of HGH tend to gain more height as
compared to children with inadequate levels of HGH. The HGH levels are at best in the human body around the
age of 21 and up to 30 years. As we grow older especially around 30 years, natural levels of HGH drop quite
rapidly in our body. It is estimated that every 10 years, HGH level drops by 14% which leads to lesser energy
and more fatigue as we grow older. During this age, the pituitary gland functioning degrades and it slows down
the production of HGH. As HGH level drops in our body, it leads to weight gain, bones become weak and
calcium 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 cardiovascular
diseases as the cholesterol levels are badly affected by the decrease in HGH; some memory related disorders
have also been associated with the lack of HGH. People with extremely low levels of HGH in their body
develop some sleeping disorders, their concentration levels become poor and also they lose interest in their life
in general. Some tiring and fatigue related disorders have also been associated with lack of HGH. Some cases
have been diagnosed in which people with poor levels of HGH have lost complete interest in sex.
(http://www.hghpills.org/)
By default, stretching facilitates the increased level of blood flow in and around the discs
which will increase in flexibility and content. Alternatively, a lack of exercise will have the
opposite effect and these discs can become stiff and loose elasticity resulting in a poor level
of flexibility and a shortening of the spine too.
Stretching exercises increase one‟s height. Look at the three figures above and see how they
relate to everyday simple exercises that footballers, wrestlers and sportsmen in general
employ to make their bodies to elongate and thereby perform better in their professions. This
is a very simple stretching exercise that will help individuals to grow taller or at least stretch
As can be seen in the figure above, the stretching exercise is fairly simple. Individuals are
requested to stand straight to the wall and put on of their hands straight above their head as
far 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 with
the other hand as well. After carrying out this exercise with both hands, the participant should
then stretch both hands together as far as possible and get to stand on their toes. Participants
should try to imagine that they can reach the ceiling without jumping. This is easier when
done against a wall due to balance issues. This exercise is similar to the hanging exercise but
done without a hanging bar. Participants do not need to do it much but it‟s good for
straightening the spine and improving posture as well. Sometimes, participants should do this
exercise when they wake up in the morning or have been sitting at their desk for the whole
day. One tends t get a little hunch back and this exercise will let them straighten it thus
improving 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 make
one grow taller or at least stretch one‟s body to be a bit taller. It does not provide a lot of
height bonus but will definitely improve one‟s posture and health.
The human body is a fantastic piece of biological equipment which is essentially a strong
movable frame (which we know as the Skeleton) surrounded by a series of strong flexible
muscles which are connected to the skeleton by ligaments. This ingenious set up means the
human 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 poor
body posture. Poor body posture means one not holding the body in a good position when
doing things such as walking or sitting at a computer desk. This is a concern for many as a
good posture provides the human body with a series of benefits such as a strong spine, and a
higher sense of self confidence.
These are many posture related problems but here are the most common 5:
Posture is one of the biggest influences on human height growth and back health. If one
wants to achieve their full height potential, it is important that they maintain good posture
throughout all of their activity. Making a conscious effort to stand up straight is, of course a
good way to have good posture. However, performing regular posture improvement and
height growth exercises will help your body have better posture naturally.
The above figures indicate the importance of how the correct posture influences how tall one
may appear. This is applicable not only to the way one walks but also when one sits at a PC
workstation, worktable or in any position where one spends a lot of the day doing things. This
is extremely important for teens in their puberty and more especially children.
This research suggests that if one already has a forming or threatening hunchback problem, it
is important to start going to the swimming pool immediately. There is a definite correlation
between swimming exercises and growing taller and correct born formation. Swimming is
one of the quickest and “old tales” that are scientifically proven to have corrective remedy for
poor 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 in
one looking taller and more slender in appearance.
3
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 the
front. Kyphosis is a curve seen from the side in which the spine is bent forward. Lordosis is a curve seen from
the side in which the spine is bent backward. People with scoliosis develop additional curves to either side, and
the bones of the spine twist on each other like a corkscrew.
Newcastle Upon Tyne, UK
Copyright © 2010 by Hector C Sikazwe Page 13
Almost 4 out of five people are unhappy about their height. That works out as 80% of
individuals are serious unhappy with their eventual height and are regularly looking
for possible solutions to enhance or improve their height. This research comes as a
solution to this common problem. These people who are worried about their size and
always are always looking for a way to increase their height need not look further as
this research provides some useful information that could be a common solution for
all concerned.
As already mentioned, significantly, better grow taller exercise for one to carry out
which will produce results is definitely “stretching” and this is what we are going to
focus on in this article. The primary aim of a stretching program is to mimic the
conditions that are seen in other resistance based exercises such as weight lifting and
resistance training. The beneficial effect of this is stronger back and abdominal
muscles.
Dry Land Swim – Also known as the Alternate Leg Kick, this exercise focuses on
the lower back. Preferably, it is important that this exercise is started by laying down
flat on your stomach with your body fully extended.
Candidates should have their arms straight out in front with the palms toward the
floor. Secondly, candidates should raise their left arm higher than their right
arm. Then, keeping their legs straight and lift their right leg off the ground as far as
the can possibly go. This position should be held for at least 4 seconds before gently
lowering their leg and raising the other leg. The goal should be to work up to holding
the position for 20 seconds. Also, adding wrist and ankle weights to the workout will
increase 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 spine
and in their hips almost immediately.
Yoga as an art incorporates a lot of stretching exercises that stretch the spine thus helping in
posture improvement and making the possibility of the spine getting lengthened.
Below are some examples of Yoga exercises that this research suggests can be incorporated
in 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 exercises
that 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:
Instructions:
1. From Knees, Chest, and Chin position, release the tops of the feet to the floor and press
them 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.
Beginners: Strongly engaging the legs and pressing them down will help you bring your
chest higher.
Advanced: Keeping the chest high, bring the palms off of the floor. Or keep the palms on the
floor and start to straighten the arms for a more intense backbend.
Benefits: Strengthens the spine, opens the chest, improves spinal flexibility, and stimulates
the thyroid.
Instructions:
2. Bend the knees, bringing the soles of the feet parallel on the mat close to the buttocks.
Newcastle Upon Tyne, UK
Copyright © 2010 by Hector C Sikazwe Page 19
3. Lift the hips up towards the ceiling.
4. Interlace the fingers behind your back and straighten the arms, pressing them down into the
mat.
7. Draw the chest toward the chin, but do not move the chin toward the chest.
9. Release the hands and bring the upper, middle, and then lower back down.
Beginners: For a restorative variation, bring a block under the sacrum. Let your weight rest
on the block.
When coming down, keep the hands interlaced under the weight of the body for a shoulder
opener.
Advanced: Try relaxing the buttocks while keeping the thighs engaged in order to lift the
hips higher.
Instructions:
1. From Warrior II, bring the rear hand down the back of the rear leg.
3. Keeping the front knee bent and directly over the ankle, reaches the rear hand down as you
come in to a backbend.
Benefits: 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.
4. Bring your hips forward so that they are over your knees.
Benefits: 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 thighs
touch the floor.
2. Keep the legs engaged and off of the floor, while pressing the tops of the feet down and
dropping the hips.
Instructions:
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 torso
forward.
Beginners: Fix your gaze on something that doesn't move so that you don‟t lose the balance.
Shift your grasp on the raised foot so that your arm is coming straight up toward the ceiling
with a bend at the elbow coming back towards the foot. This requires coming into a deeper
backbend.
Once you have the foot grasped with one hand, move the other arm into a parallel position
and take ahold of the same raised foot.
Benefits: Opens the chest and throat, counter pose to shoulder stand.
Instructions:
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.
Beginners: Place a blanket or block under your head if the crown does not comfortably come
to the floor.
Advanced: Bring your arms up towards the ceiling with the palms touching. Lift your legs.
Click the photo to see this variation.
4.0 Nutrition
The previous section dealt with the skeletal structure and exercises input to the growing taller
naturally concept. The previous section introduced and gave simple examples of how one can
grow taller naturally without using special hormonal ingredients. This section explains the
fact that there are a lot of other conditions that have to be met to get the best results out of
any exercises efforts.
It is widely accepted throughout the medical and scientific communities that the food we eat
has a huge impact on our growth rate as humans. This has led to a series of studies in to grow
taller diets and growing taller nutrition as a whole. Not only is it the type of food that we eat
All of these play an individual part in both growth, and in keeping us generally healthy and
illness free.
1. Proteins
2. Carbohydrates
3. Vitamins
4. Minerals
4.1.0 Proteins
It is widely agreed that proteins are the foundation building block for all life. As humans our
bodies use protein for just about every process that takes place in our systems. Most regular
gym users develop larger muscles than the average person due to the use of protein
supplements. This unfortunately is purely a clear misunderstanding by most people who are
poorly informed. It is clearly proven that it is only hard work that produces these muscles and
the earlier sportsmen, musicians, models, body-builders, artists and all lovers of enviable
body formations, the better. For muscles to grow larger and stronger the body must repair and
rebuild them to a bigger size than they previously were. Weight lifters and bodybuilders have
to consume enormous amounts of protein to help their bodies to increase in size and muscle
density. So, just like any other development that may take place in the human body, protein
must 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 one
requires to become taller. There are essentially two types of protein which our bodies will
require 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 this
research makes the distinction.
A complete protein contains a full quota of essential amino acids which are necessary for
your 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 to
contain complete proteins. The best foods for complete proteins for the “grow taller nutrition
diet” 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 essential
ones which cannot be synthesized by the human body. Examples of foods that are “complete
protein” sources: animal foods such as meat, poultry and milk products such as yogurt and
cheese. Soybeans are the only plant protein considered to be a complete protein.
An incomplete protein is therefore a protein that does not have a complete quota of amino
acids. These proteins lack the capability to be used independently to rebuild and develop the
human body. Incomplete protein though can be combined with other proteins to complete the
chain and be very useful to the human body. This type of protein is normally found in pulses
such as nuts, beans and seeds too. Another one of the most effective proteins that one desiring
to grow taller should be consuming is soy protein. This protein is now more widely available
than ever in stores and can come as a replacement for products such as corned beef or
hamburgers. This is importantly available in soy milk, nuts, and soy flour. If one prefers the
idea of consuming a protein shake to increase their protein intake, this simple recipe: mix 2-5
boiled egg whites, 1 to 2 bananas, 3-6 strawberries, 1 teaspoon of vanilla in blender at high
speed. One can then add soy protein or milk or even vegetables. Trying different proportions
to match one‟s taste can show quick results almost right before one‟s eyes. Drinking this
shake once or twice a day between meals or after exercise and a smaller shake right before
one goes to bed can produce wonders.
Below is a list of protein facts that one can consider in a diet that promotes noticeable results
in a “grow taller” nutrition exercise.
L-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.
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.
One of the most important thought and concept that attract the mind of most readers of my
research is what else they need to eat to grow taller other than proteins. This research stresses
the fact that most people get surprised to find out that a very common mistake lots of people
make when trying to get taller is that they have a need to include far too much carbohydrate
in 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‟s
growth, contrary to popular belief. Although carbohydrate does contain a lot of energy, it
only contains a very little amount of vitamins and minerals, or anything else your body can
use to aid growth. The high carbohydrate diet is argued to be one of the very reasons that
Asian countries have such a short average height compared with those of Europe or the
United States. Foods which Asian countries eat regularly such as corns, rice, bread and grain
products are extremely high in carbohydrates but contain little else useful to the bodies
development or growth. Unfortunately, this has meant a stunted growth effect that has left the
population in this part of the world shorter than average.
One issue to consider when undertaking about the „grow taller‟ nutrition plan is to consider
the glycaemic index.iv The glycaemic index4 or G.I is a measure of how fast the carbohydrate
one eats will absorb into the bloodstream and raise your blood sugar levels. This normally
takes place over a period of several hours but it largely depends on the food types you are
eating and it‟s GI. As the GI is measured on a scale, the base rate or „normal food‟ is set at
100, this is normally considered to be white bread.
This is important to growing taller because food which has a higher GI becomes absorbed
into the blood quickly and therefore raises the level of insulin in one‟s system. Insulin inhibits
the ability of growth hormones in the human body. The following are the Glycaemic values
for various foods with White Bread as the Standard food value:
4
http://www.montrealgazette.com/health/Ending+dieting+effect/3975398/story.html#ixzz19SdGgCrD
89 Bread, rye, whole meal 61 Spaghetti, brown, boiled 15 22 Soy beans, canned
min
4.3 Fats
Fats are other elements of a diet that one needs to maximize the efforts to grow taller. Most
individuals taking up grow tall exercises probably think of fats as a very negative element in
their daily diets and most likely avoid fats at all costs. However that is not necessarily the
case as found out in this research. There are in fact two types of fats which Humans consume
as 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 growth
efforts.
The saturated fats are those which we consider to be the most harmful to us as people. They
contain extremely high levels of cholesterol which can block arteries and cause fat deposits to
be left around arteries and organs which can then sometimes lead to illnesses such as heart
disease. Saturated fats can also contain lot of calories which tends to cause one to put on
weight at a faster rate than other foods. As we have already discussed, putting on weight will
counter any efforts to grow taller as it will makes the body appear to be wider and therefore
shorter too. Primarily saturated fats come from animal products like red meat and fatty dairy
items 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 and
also contain lower levels of cholesterol too. As a Human, one requires a certain level of fats
to keep healthy and for certain functions to be carried out effectively in the body. Due to this
purpose 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 the
more harmful saturated. Some vegetable oil used in cooking containing more unsaturated
fats. The most commonly used unsaturated vegetable oils are corn, soy and cotton seed.
Adopting a sensible „grow taller‟ diet plan will allow one‟s body to continue releasing growth
hormones without being compromised by high levels of insulin
4.4 Water
Water cannot be underestimated in what effects and importance it plays in the proper
functioning of the human body. Water is the foundation for life and is the basic essential
element of our bodies. In fact around 80% of our body is made up of water. It is used in every
single process that takes place both internally and externally from operating our organs to
moisturizing our skin and maintaining muscle structure too. Water is also used in the synovial
fluids that lubricate skeletal joints and allow them to move freely every day as the body
moves and performs the motor system.5
It is difficult for us to understand just how crucial water is to our survival, but when one
considers that a human being can generally survive for several weeks without food, but can
only survive for a matter of two days without water, it helps to emphasize its importance in
the human body and its existence. It is recommended that one consumes around 1.5 litres of
water each and every day. This can be made up of other fluids such as tea, coffee and juice
drinks, but it is critical that one does not allow bodies to become dehydrated.
5
The pyramidal motor system controls all of our voluntary movements. Pathological processes which damage
the pyramidal motor system are extremely important causes of disability and suffering
Newcastle Upon Tyne, UK
Copyright © 2010 by Hector C Sikazwe Page 36
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 means
that nutrients are washed from the body and the body ends up losing fluids.
4.5 Minerals
An adequate supply of minerals is a crucial component of a healthy balanced diet. Minerals
are used in just about every function the human body undertakes from repairing itself to
developing and fuelling essential body organs and muscles. Minerals also play a very
important role in making sure that the growth rate is at its optimum level, but to do achieve
adequate levels, there is need to consume the full range of minerals that the human body will
need to allow processes to function correctly. A major secondary reason why minerals are
included in the “grow taller” nutrition plan is the dependence of the body on this particular
element. The human bones contain a large percentage of minerals, so a lack of these could
lead to compromised bone growth. There are specific elements within minerals that are used
to 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 in
(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 Vitamins
Vitamins are basically organic substances that are essential for growth and development at
every stage during life. It is therefore really important that consuming an adequate level of
vitamins throughout daily lives becomes paramount. Vitamins are essential to humans but the
body is incapable of creating these sorts of substances. So if the desire to grow taller is in
play, 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 are
basically fat soluble vitamins and water soluble vitamins. Each has its own characteristics
which that are briefly covered here:
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.
In general, each time one goes to bed, the body will grow by almost an inch during the course
of the night. Though this may be hard to believe, it‟s a scientific truth. This tends to happen
each and every day. As already discussed in the introduction, the spinal column is made up of
a collection of 33 separate small pieces of bone which are more commonly known as
Disclaimer here states that not everybody will be successful, BUT everybody has the
potential 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 become
frustrated when they do not see instant results. This leads to them slacking on their efforts
and eventually giving up completely.
It‟s an unfortunate truth but it is a truth none the less. Important to imbibe and also
understand that the human body is a complicated machine with many processes and functions
all taking place at the same time each and every day. These processes must be working with
each 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 laid
out. 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 that
they appear shorter than they are anyhow. There are also other factors that contribute to one‟s
success 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 to
see positive results.
French Fries Are The New Cigarettes: Obesity Poses Greater Health Risk Than Smoking
Genome Study Shines Light on Genetic Link to Height
http://wiki.answers.com/Q/What_is_the_difference_between_proteins_and_incomplete_prote
ins#ixzz19S9seYuf
Endnotes
i
The word Yoga comes from the Sanskrit word "Yuj" meaning to yoke, join or unite. This implies joining or
integrating all aspects of the individual - body with mind and mind with soul - to achieve a happy, balanced and
useful 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 throughout
the Vedas - ancient Indian scriptures and amongst the oldest texts in existence.The Upanishads are also broadly
philosophical 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 of
Yogis, where knowledge of Yoga was handed down from Guru (spiritual teacher) to Sisya (spiritual student) all
the way back to the originators of Yoga, "the Rishis," who first began investigation into the nature of reality and
man's inner world.
Legend has it that knowledge of Yoga was first passed by Lord Shiva to his wife Parvati and from there into the
lives of men.
ii
Until recently, animal proteins from meat and dairy products were thought to be necessary in order to obtain
what 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 dairy
products, 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 particular
food compared with a protein from most animal sources. Beans, however, are rich sources of all essential amino
acids.
Less than 70 years ago, more than 40 percent of the protein in the American diet came from grains, bread, and
cereal. 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 Western
countries, 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 average
American child's 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, 45
grams; and an adult, 50-65 grams. Children actually consume 50-60 grams and adults up to 100 grams, mostly
from meat and dairy products. The rural Chinese adult diet consists of an ideal 55-60 grams, mostly from plant
sources (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, or
commonly called vegetable proteins, are examples of incomplete proteins because most are low in one of the
essential amino acids. For example, grains tend to be short of lysine. The amino acid that is in shortest supply in
a given protein is called the limiting amino acid. The limiting amino acid tends to be different in different
proteins. This means when two different foods are combined, the amino acids in one protein can compensate for
the one lacking in the other. This is known as protein complementing. Vegetarians and vegans need to combine
plant proteins (incomplete proteins) to get all the essential amino acids found in complete proteins.
iv
Glycemic index
Different types of carbohydrates affect our bodies differently. The glycemic index, or GI, measures this
difference according to a ranking system, using a scale from 0 to 100. This scale describes the degree to which a
given carbohydrate causes blood sugar levels to increase after eating. Foods that do so quickly are assigned a
value of 70 or above, and those that break down more slowly and release glucose gradually typically have a
value 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 cause
greater fluctuations in blood sugar levels. On the other hand, carbohydrates with a low GI produce gradual rises
in blood sugar and insulin levels, with only small fluctuations. This is important because steadier, more even
blood sugar levels are believed to result in more sustainable weight loss by helping to control your appetite: they
make you feel fuller longer, in addition to quelling cravings. Research has also suggested that they reduce the
risk of heart disease and diabetes (Type 1 and Type 2).
Amid a plethora of popular diets with varying degrees of effectiveness, the low-fat, high-protein diet, rich in
foods with a low glycemic index is gaining attention because of its potential short- and long-term health
benefits. Knowing which foods have a low or high glycemic index can be deceptive. Some otherwise healthy
foods and beverages, such as bananas and orange juice, in fact, have a high glycemic index. Others with a high
GI include highly processed and refined foods such as white bread and other products containing high amounts
of sugar.
Larsen TM, Dalskov S-M, van Baak M, et al. Diets with high or low protein content and glycemic index for
weight-loss maintenance. N Engl J Med 2010;363:2102-13.
Researchers in Copenhagen wanted to know how diet affects the body‟s ability to maintain weight loss after an
initial intensive effort to drop some pounds. Specifically, they were interested in how the glycemic index and the
level of protein intake worked to prevent the weight from piling back on and which of several approaches would
be best followed by dieters.
They recruited 773 individuals who had managed to lose at least eight per cent of their body weight or an
average of 11 pounds over an eight-week period on an 800-calorie-a-day diet. They then randomly assigned this
very dedicated group of dieters to one of five possible dietary regimens to determine which would be most
effective at keeping the weight off and lead to the fewest number of dropouts. The diets consisted of every
possible combination of low and high glycemic-index foods combined with low or high protein intake. The diets
the four experimental groups were assigned to were: low GI and low protein; low GI and high protein; high GI
and low protein; and finally, high GI and high protein. A fifth group served as a control arm and was not
provided a specific diet.
The findings were actually fairly impressive. The high- protein, low-glycemic-index dieters showed the least
weight gain as well as the lowest dropout rate at 22 per cent over the six-month study period; as much as two
kilograms less weight gain than the other combination diets. In fact, among those who complied with the
program, the low-GI, high-protein group was the only one that showed no weight gain at all. Of note, the
increases in protein intake required by the high-protein group were actually quite modest and did not represent
more than 25 per cent of total calorie intake.
The main one relates to how short the followup period was. Patients may not see the benefits of this dietary
strategy beyond the six- month mark reported here.
Planning to lose weight in 2011? If so, give serious consideration to modifying your diet once you reach your
target. Specifically, you may want to consider low-GI foods as well as supplementing your meals with a low-fat
source of protein.
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, refined
cereals, 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 good
place to start on the road toward a low-glycemic-index, high-protein diet.