Growing Taller Forever

Newcastle Upon Tyne, UK Copyright © 2010 by Hector C Sikazwe

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Growing taller for ever A research compilation October 2010 Hector Chapa Sikazwe

Key words Exercises, Nutrition, resting, height, Hormones, balanced diet, beauty, Yoga, bones Disclaimer The information contained in this research paper is not to be used as an alternative to medical, legal, recuperation path, Physiotherapy, Fitness or spiritual advice. This research is a personal research and compilation of articles and write-ups by different individuals answering the most commonly asked questions in beauty and recreational body care.

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 (a)

Body posture issues .................................................................................................................. 10 Tilted Pelvis Problem ............................................................................................................ 11


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(b)

Knock-Knees and Bow-Legs ................................................................................................ 11

(c)

Rounded Shoulders ............................................................................................................... 11

(d)

Joint & Foot Pain .................................................................................................................. 12

(e)

Chronic Disorders ................................................................................................................. 12

3.1

Effective Stretching Exercises to Increase Height ................................................................ 13

3.1.1

Growth hormones.......................................................................................................... 14

3.1.2

Strong back and abdominal muscles ............................................................................. 14 Yoga exercises ..................................................................................................................... 17

3.2 4.0

Nutrition .................................................................................................................................... 28 Correct Nutrition ................................................................................................................... 28

4.1

Proteins ......................................................................................................................... 29

4.1.0

5.0

4.2

Carbohydrates ................................................................................................................... 32

4.3

Fats .................................................................................................................................... 35

4.4

Water ................................................................................................................................. 36

4.5

Minerals ............................................................................................................................ 37

4.6

Vitamins ............................................................................................................................ 38

Enough Rest .............................................................................................................................. 39 (a)

How night sleep help growth ............................................................................................ 40

(b)

How to take advantage of this fact .................................................................................... 40

6.0

Conclusion ................................................................................................................................. 41

7.0

Bibliography .............................................................................................................................. 42

Endnotes ............................................................................................................................................... 42

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.


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Abstract 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.


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1.0

Introduction

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 (a) Lack of Sleep Lack of Sleep is probably the well-known thing that can stunt one‟s growth. It is paramount to know that sleep is very important in order to grow taller because sleep is the time when the large amount of human growth hormone is being produced. So, Needless to say, Lack of sleep only means depriving your body of a large amount of the human growth hormone it produces. As a rule, “eight hour of sleep is sufficient”. 1

http://www.growtallerkey.com/things-that-can-stunt-your-height.html


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(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. (c) Too Much Carbohydrate Carbohydrate is important nutrient because it gives the human body a lot of energy but eating too much carbohydrate has stunting effect also because it raises the insulin levels in the body preventing the body from effectively using the human growth hormones. Asian countries used to eat more carbohydrate in their diet such as rice and corn. This is why Asian countries have such a short average height compare to other countries such as United States. It is advisable to not eat too much carbohydrate instead but rather eat more protein foods if one wants to grow taller. (d) Don't Drink Soda Soda drinks such as coca cola are carbonated and the carbonation depletes calcium in bones thus causing loss of bone density. The importance of calcium in the body's growth cannot be overemphasized. Human beings cannot grow taller if the soda steals calcium from the process of bone formation. Probably, drinking soda occasionally does not stunt one‟s growth but drinking too often definitely does. 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: Newcastle Upon Tyne, UK Copyright © 2010 by Hector C Sikazwe

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1. Regular exercise. 2. Nutritional foods. 3. Plenty of rest. 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. 2.0

Regular exercises

2.1

Skeletal dictates and formation

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.


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2.2

Areas that can be altered

These are parts of the skeleton that can be altered naturally without using external applications/medical supplements like human growth hormone2 (HGH). Such places like the spinal discs and lower back area are useful when attempting to address height and size of individuals. The spine and spinal column is a very important factor in determining an individual‟s height. It is estimated that it actually accounts for around 35% of one‟s height in total. It is this spinal column that comprises of a series of smaller vertebrae bones which together make up one‟s spine. 2.3

The Spinal code vertebrae

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/)


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changes to be made to their arrangement. In between each of these vertebrae, there is a soft shock absorbing pad that acts as a cushion to absorb any of the knocks the spine may take in everyday life, so it‟s very important that these invertebra discs provide separation and protection between the actual vertebrae. This arrangement is what creates the centre of this interesting research on height stretching. By repeatedly stretching the spinal column regularly and safely, individuals are able to expand these discs and lengthen the spine. This invariably suggests that one can grow taller naturally. 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


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individuals taller in the long run. This exercise is recommended to be done for 5 minutes in the morning accompanied with other stretching exercises and 5 minutes in the evening. 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. 3.0

Body posture issues

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.


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There is also a more serious effect of having a poor posture that is far more relevant to anyone intending to improve body height. Having a poor body posture effectively reduce one‟s height and make one look far shorter than one actually is. For individuals seeking for ways to increase height naturally, poor body posture this is a major problem as height and posture are closely linked and impact on one another. As people age they most times begin to stoop over and their spines start to hunch forward. It is normal to see a good deal of older citizens who look substantially shorter than most individuals. In fact, in truth, these senior citizens probably are no shorter than most, but the poor posture they have developed gives the impression that they have lost height. The same can be said of many people these days. Modern working jobs such as typing and writing means that individuals hold bodies in a bad posture for hours at a time, each and every day.

These are many posture related problems but here are the most common 5: (a) Tilted Pelvis Problem Your pelvis has a particular purpose in your body. It acts as a lever and has a big impact on posture and height. Sometimes individuals who are overweight will develop a problem known as ‟tilted pelvis‟ whereby the weakened stomach muscles means the weight pulls the pelvis forward which induces a bad posture which reduces their height. (b) Knock-Knees and Bow-Legs These are two quite common conditions that are the opposite of one another but have the same negative effect on posture and height. Sufferers generally walk with the majority of their weight either on the instep or the out-step, which can induce a poor posture and again steals inches form an individual‟s height. (c) Rounded Shoulders This is also a fairly common condition where the individual suffers from an abnormality in the curvature of his or her spine which makes the shoulders push forward and look like the individual is hunched over. Obviously somebody in this position will be losing height as they will be bent forward more than usual.


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(d) Joint & Foot Pain Those people who suffer with a poor posture can also experience difficulty in their joints and in their feet too. Normally this is due to the skeletal system becoming poorly aligned and so pressure is placed on areas of the body which are not designed to take it. (e) Chronic Disorders In more serious cases it is possible for individuals with a poor posture to develop chronic ailments as a result. The poor posture will mean blood flow and circulation can be limited and unsteady which over time can lead to problems with bodily functions and internal organs. This may seem quite a shock to many and may even be frightening, but one should be aware that everything already discussed can be avoided if one makes a conscious effort to improve their body posture. 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. Newcastle Upon Tyne, UK Copyright © 2010 by Hector C Sikazwe

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As seen in the figure above, the girl in the middle appears a lot taller and has a straighter frame than the other two. The reason presently suggests that it is because she is not slouching forward or backwards. By keeping the spine straight one can clearly avoid deformation of the skeletal system over time and prevent such health problems as scoliosis3 which is common among people who have been sitting in a bad posture. This disorder can be easily avoided by deliberately giving special attention to sitting, walking and standing postures. 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. 3.1

Effective Stretching Exercises to Increase Height

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.


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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. 3.1.1

Growth hormones

One of the most effective means to increase one’s height is through a carefully carried out height-increase-exercises program that is designed to strengthen core muscles, improve posture and also encourage the body to increase the levels of growth hormone it releases in to your blood stream. It is a well proven fact that exercises of high intensity such as anaerobic activities like cycling; sprinting or swimming can have a huge impact on your body’s production of growth hormones. 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. 3.1.2 Strong back and abdominal muscles One would be tempted to ask why this issue is a positive ingredient in growth exercises. To be put quite simply, stronger muscles reduce the compression of invertebral discs. This has the effect of thickening cartilage in the spinal column thereby lengthening the spinal column and increasing height naturally. A well designed program should include a variety of exercises that will move the body through a full range of motion. This helps the body to become more flexible and makes the bone and cartilage more receptive to growth overtures. This research provides the reader with the basics of three stretching exercises to increase height that will strengthen and lengthen the human body. These following three grow taller exercises are very effective and should be an important part of any exercise program.


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Hanging – It is vital to logically note that one of the biggest obstacles to growing taller is gravity. Human beings spend most of their day in an upright, vertical position. All day long gravity compresses the spine and joints, which squeezes and thins the cartilage and makes the human body shorter.

However, it is easy to counteract this affect through a simple hanging exercise because it lets the weight of your lower torso stretch your spine and reduce the tension between the vertebrae. In fact, hanging has been known to increase a person’s height by one to two inches. Primarily, candidates would need to have a horizontal bar that is high enough so that their bodies can be fully extended. If there is no room to fully extend the body, then bending the knees slightly until one hangs freely would be a perfect alternative. The exercise is performed by grasping the bar, making sure the palms are facing away from the body and the thumbs are almost touching before releasing the entire body weight in the frame achieved. Whilst the body is hanging, it is important to keep the arms, shoulders, and hips as relaxed as possible. This helps gravity to pull on the body even further. This hanging process should be for at least 20 seconds and the process repeated when one is able to grip the bar again. Vital insight is to make sure that the exercise be repeat a minimum of Newcastle Upon Tyne, UK Copyright © 2010 by Hector C Sikazwe

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three times. To make the exercise more relevant,

wearing ankle weights while

hanging will get an increased benefit for the candidates. 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.


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Candidates will want to begin the exercise by lying on their backs with their shoulders and arms planted firmly on the floor. They should bend their knees and draw their feet as close to the buttock as far as they can. Next, they should arch their back so that their pelvis thrusts upward. They should hold this position for at least 20 seconds and try to work up to holding it for 30 seconds. As they repeat this move, they should feel more and more stretching in their front hips as they exercise prolongs. It is always a good idea to check with their personal doctor before beginning any exercise to make sure their bodies are healthy enough for this activity. Strenuous exercises, like these grow taller exercises to increase height, should be done consistently but candidates should start slowly if they are a beginner. Candidates can increase the intensity of their workout as the body becomes accustomed to each new exercise. When candidates develop a disciplined grow taller exercise program, this will help the body to raise and sustain the correct levels of growth hormone in the body. Therefore, the more effectively and regularly you exercise the better your chance to increase your height 3.2

Yoga exercises i

Yoga is a modern form of exercises that has grown in attraction for celebrities and personal trainer suggestions for athletes. This science or technic has recently been added to suggestions that are advanced when discussing issues regarding grow taller exercises. Research in this discourse suggest that yoga directly benefits the concept of growing taller naturally using a trained Yoga specialist. Simple exercises suggested here can be done Newcastle Upon Tyne, UK Copyright © 2010 by Hector C Sikazwe

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without enlisting in a Yoga class but used simply as part of the stretching exercises. Stretching exercises in general are a good thing. They help in injury prevention and let you develop a healthy, flexible physique. 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:

Type of pose: Backbend Benefits: Increases the flexibility of the spine.

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. Newcastle Upon Tyne, UK Copyright © 2010 by Hector C Sikazwe

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4. Keep your neck neutral, don‟t crank it back. 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.

Also known as: Half Wheel Type of pose: Backbend Benefits: Strengthens the spine, opens the chest, improves spinal flexibility, and stimulates the thyroid. Instructions: 1. Come to lie on the back. 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

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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. 5. Roll one shoulder under and then the other. 6. Lift the hips higher. 7. Draw the chest toward the chin, but do not move the chin toward the chest. 8. Make sure the feet stay parallel. 9. Release the hands and bring the upper, middle, and then lower back down. 10. Rest, allowing the knees to knock together 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. Lift one leg at a time straight up to the ceiling. Come into the pose from shoulder stand.


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Also Known As: Crescent Pose Type of Pose: Standing, Back bending Benefits: Strengthens the legs, improves the flexibility of the spine Instructions: 1. From Warrior II, bring the rear hand down the back of the rear leg. 2. Bring the front arm up next to your ear. 3. Keeping the front knee bent and directly over the ankle, reaches the rear hand down as you come in to a backbend. 4. Bring your gaze up to the front fingertips.


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Type of pose: 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. 3. Reach your hands back one at a time to grasp your heels. 4. Bring your hips forward so that they are over your knees. 5. Let your head come back, opening your throat.


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Beginners: Curl your toes under and come to the balls of your feet if you cannot reach your heels when the feet are flat, or use blocks on either side of your feet. Advanced: Try taking hold of opposite ankles.

Type of pose: Backbend 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. 3. Make sure the shoulders stay over the wrists. Newcastle Upon Tyne, UK Copyright © 2010 by Hector C Sikazwe

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Beginners: Bring your thighs to the floor and turn the feet one at a time if you cannot roll over the toes. Then lift the legs again. Bend the arms out to the sides and roll the shoulders back to bring the shoulders over the wrists. Practice Cobra if Upward Facing Dog is not possible.

Type of pose: Standing, balancing Benefits: Strengthens legs, improves balance, stretches the shoulders Instructions: 1. From Tadasana shift your weight onto the right leg. 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. 4. Hold 5-10 breaths.


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5. Repeat on the other side. Beginners: Fix your gaze on something that doesn't move so that you don‟t lose the balance. Advanced: Go for the full version of this pose. 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. Balance and deepen the backbend.

Type of pose: Backbend Benefits: Opens the chest and throat, counter pose to shoulder stand.

Instructions: 1. Come to lie on your back. 2. Come up onto your elbows. Newcastle Upon Tyne, UK Copyright © 2010 by Hector C Sikazwe

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3. Slide your body towards the back of the mat while keeping your forearms in place and puffing up your chest. 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. 6. Release your upper body to 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.


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These Yoga exercise are supposed to be repeated regularly and consists of holding one‟s body in this position for about 10 seconds and repeated for about 5 times every few minutes in a period of about 30 minutes. It is important that one does not create discomfort when carrying out these exercises. These exercises should be done at home daily for about half an hour. When stretching, it is important that one does not use excessive force since it poses Newcastle Upon Tyne, UK Copyright © 2010 by Hector C Sikazwe

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health risks. It should all be done slowly and without overstretching and seeking physiotherapy‟s advice if there are signs of noted discomfort. These should be combined with the hanging exercises for maximum effect to be achieved. This research recommends joining Yoga classes since exercise in general is good for growing taller and especially if it‟s under supervision of a professional. Besides the exercise reviewed above, there are much more important aspects of growing taller that are generally neglected. The next section deals with the more serious additives to the concept of growing taller naturally. 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.

4.1

Correct Nutrition

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 Newcastle Upon Tyne, UK Copyright © 2010 by Hector C Sikazwe

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which makes a difference, but also the quality and quantity of the food which has an effect also. Over the last few years the food we eat has been recognised as playing a crucial part in our growth, including that of our height! This means that the right type of food needs to be consumed if we are to grow to our full height potential. As with most balanced diets, there are 6 food nutrient groups which we need to make sure is included in our diets if we are to grow taller naturally through nutrition.

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.


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4.1.1

Complete Protein

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. 4.1.2

Incomplete 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.


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Table 1

Arginine

Brown rice, Carob proteins, This is main building block of Chocolate,

Nuts,

Oatmeal, proteins used in the body and also

Popcorn, Raisins, Raw cereals, stimulates the body to release human Sesame seeds, Sunflower seeds, growth hormone too. Whole-wheat products 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. Tyrosine

Almonds, Avocados, Bananas, Again, this is another building block Cheese, Cottage cheese, Lima for protein used in the body. Do not beans,

Non-fat

Peanuts,

dried

Pickled

milk, take this without medical supervision herring, as increased levels of chemicals such

Pumpkin seeds, Sesame seeds

as norepinephrine, dopamine and epinephrine may be found in the blood.

Taurine

Avocados, Dairy products, Red Promotes

normal

growth

and

meats, especially lamb and beef, development of tissues in the body. Tempeh

(fermented

soybean

product) 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 germ


Wheat, development of nerve cells. Promotes normal growth and development too.

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4.2

Carbohydrates

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


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Table 2 152 Maltose

80 Potato, new, boiled

54 Brown beans

138 Glucose

80 Cookies, rich tea

53 Apple

134 Cooked parsnips

79 Rice, polished, boiled 15

52 Yogurt

min 132 Puffed rice

79 Fruit cocktail

52 Tomato soup

128 Potato, Russet, baked

78 Cookies, oatmeal

52 Ice cream

126 Honey

77 Potato chips

52 Fish fingers

121 Rice, instant, boiled 6

74 Yam

50 Lima beans

118 Potato, instant

74 Peaches, canned

50 Green peas, dried

117 Cooked carrots

74 Buckwheat

49 Whole milk

115 Corn flakes

74 All Bran

49 Chick peas (Garbanzo)

109 Broad beans (Fava

70 Potato, sweet

48 2% milk

103 Millet

69 Grapefruit juice

47 Rye kernels

100 Tortilla, corn

68 Bread, rye pumpernickel

46 Skim milk

100 Potato, mashed

67 Orange juice

46 Butter beans

100 Bread, wheat, whole

66 Pineapple juice

46 Black eye peas

65 Rice, parboiled, boiled 25

46 Apricots, dried

min

beans)

meal 100 Bread, wheat, white

min 99 Rutabaga (Swede)

65 Rice, instant, boiled 1 min

45 Spaghetti, white, boiled 5 min


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99 Corn chips

65 Green peas, marrow fat

45 Kidney beans

97 Shredded wheat

65 Green peas, frozen

43 Black beans

96 Muesli (raw oat cereal)

65 Bulgur

40 Peaches

95 Cookies

64 Macaroni, white, boiled 5

39 Sausages

min 95 Bread, rye, crisp bread

63 Wheat kernels

38 Pasta, spaghetti, protein enriched

94 Mars Bar

63 Sponge cake

37 Red lentils

91 Cookies, plain crackers

63 Pears, canned

34 Plum

91 Apricots, canned

62 Grapes

31 Fructose

89 SUCROSE

61 Spaghetti, white, boiled 15

31 Barley (pearled)

min 89 Bread, rye, whole meal

61 Spaghetti, brown, boiled 15 22 Soy beans, canned min

88 Raisins

60 Baked beans (canned)

20 Soy beans, dried

88 Beet root

59 Orange

15 Peanuts

87 Porridge oats

59 Apple juice

12 Bengal Gram Dal

84 Banana

58 Rice, polished, boiled 5 min 10 Nopal (prickly pear)

82 Cookies, digestive

58 Pears

81 Rice, brown

57 Haricot (white) beans

81 Pastry

54 Rice, parboiled, boiled 5 min

80 Sweet corn

54 Pasta, star white, boiled 5 min


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Therefore one should be eating more carbohydrate foods which contain a lower GI (glycaemic index) rating to avoid boosting the insulin levels in one‟s blood and preventing the body from effectively using the growth hormones you have in your system. 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.


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It is important to know that dairy produce such as full fat milks and butters contain high levels of saturated fats, and as such, one should opt to drink skimmed milk which is better for you. One should also remember that although the body needs a small amount of fat to stay healthy, it should make up no more than around 25-30% of one daily food intake. 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.

It is vital to remember that human bodies to function properly, it needs to be adequately hydrated, which means that without water, the processes which use growth hormones to allow the body to grow taller cannot take place. This means that water is a very important factor that the body needs to include in the “grow taller” nutrition plan. Remember, to grow taller, human bodies will need all the nutrients it can get, and water is the basis for consuming these and helping to transport them around the body.

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


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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 Newcastle Upon Tyne, UK Copyright © 2010 by Hector C Sikazwe

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older people as they naturally age, however if one maintains a high calcium diet your bones will continue to become more dense until the age of about 30 and above. (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:


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(a) Fat-soluble vitamins These are the vitamins which are normally taken in through eating meats and other associated products made from animals or animal extracts such as fats and dairy produce too. The main fat soluble minerals that humans should be concerned with are (i)

vitamin A,

(ii)

vitamin D,

(iii)

vitamin E and finally

(iv)

Vitamin K.

These particular vitamins are transported throughout the system in fats, and if one has an excess of this, the body stores it in fatty tissues or liver. This method of storing fat soluble vitamins means the body has a reserve and do not need to be taken on a daily basis. (b) Water-soluble vitamins Again, these vitamins are also found in meats and fish but they are also found in most vegetables and fruits. Unlike fat soluble minerals they are transported in water instead of fats which means it is not possible for the body to store these vitamins as the system will naturally flush them through in waste products like urine, sweat and faeces.

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. 5.0

Enough Rest

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 Newcastle Upon Tyne, UK Copyright © 2010 by Hector C Sikazwe

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vertebrae. These vertebrae are the core strength in the spinal column. Each one of these is connected to the next using tough tissues known as ligaments, which allow the vertebrae to be connected without having to be fused together. It also allows for a certain degree of movement which is why we are able to bend our backs somewhat. Between each of these vertebrae there is a set of thin disc like pieces also known as the invertebral discs. These discs are made from cartilage and their main function is to act as a soft cushioning pad between each vertebrae. The invertebral discs also act as a small set of shock absorbers which provide protection to the vertebrae should you take a knock or fall. This means the back is less easily damaged in everyday life activities. (a) How night sleep help growth As a general rule the complete set of vertebrae discs account for around about a quarter of your vertebral column, normally around 6 inches. This basically means that the thicker these invertebral discs are, the longer the whole spinal column will be and therefore the taller one will become. The invertebral discs have a function to absorb nourishment in the form of fluid. During everyday life one is likely to be placing a good deal of weight on these for a sustained period of time. As they become compressed you lose some of the thickness in the discs. However when one undertake non weight bearing activities such as lying down or sleeping, the pressure is reduced and the discs are able to then soak up more nutrients, expand in size and therefore “blow-up” and as such we grow taller to around an inch more during sleep. Unfortunately however this is not a permanent effect as the following day will lead to the cycle starting over again, the weight compression of one‟s activities will press down on the invertebral discs and once again lead to the average human adult losing that inch of height once again. (b) How to take advantage of this fact It‟s easy to sometimes choose an element we like and put all our efforts in to it, and then we are surprised when the results aren‟t as prominent as we originally wanted. So, one need to make sure one adopts a self-disciplined approach to this and make certain that including and balancing the correct nutrition, regular exercise and enough sleep to unlock the secrets of how to grow taller work in tandem.


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6.0

Conclusion

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.


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7.0

Bibliography

Enbrel(R) Shown to Deliver Long-Lasting Improvements in Psoriasis Patients' Quality of Life 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 STELARA(TM) Significantly Improves Symptoms Of Depression, Anxiety And HealthRelated Quality Of Life In Patients With Moderate To Severe Psoriasis Tai Chi may help alleviate tension headaches

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.


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The old ideas about the necessity of carefully combining vegetables at every meal to ensure the supply of essential amino acids has been totally refuted. Modern nutritionists, after observing populations of strict vegetarians who were healthier and lived longer than meat-eaters, now realize that all essential amino acids may be obtained from a variety of vegetables or grains eaten over a one-to-two-day period. This should be a great relief to you as a parent. Even the variety is not as critical as once thought. Dr. Reed Mangels, nutrition editor of Vegetarian Journal, illustrates this by pointing out that if you decide to eat only six to eight potatoes you would get all the essential amino acids you would need in a single day. Of course, her example was intended only to show that combining food daily is not critical for obtaining essential amino acids; eating only potatoes is not recommended, because a more varied diet assures you of other necessary nutrients. 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). What is the high protein, low glycemic index diet? 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.


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The study 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. How was this study conducted? 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. What were the results? 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. Are there any concerns about the study? 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. What’s the bottom line? 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. What are some examples of low-glycemic-index, high-protein foods? 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.


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Growing Taller Forever

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