7 simple natural ways to increase height: 1. This growth method is the most effective way. This method increases the hormones in the human body by injection , but it is completely illegal which is why a doctor will never prescribe something like this to you , and it is very expensive which is why I will not suggest you. 2. Drinking milk will help you grow taller because calcium builds bones in your body , another thing that is not in our country is that in America their cows are given various hormone injections through which - hormone levels are increased , and that processed milk is normal milk. Options. 3. Regular exercise (weight lifting ) increases the hormone ( HGH) . It is a well-known and highly effective method of improving growth hormone levels. And extra muscle will help you to have a more attractive appearance. 4. Intense sprinting exercise causes an explosion in human growth hormone and also improves your hormones. In fact , any strenuous physical exercise will help you grow taller. But of course after the age of 21. 5. Niacin supplementation: Niacin is a natural vitamin called Vitamin B3. One study found that people who took 500 grams of niacin had less growth than normal people. 6. Reduce stress: Stress is a barrier to your height. So that your hormone levels decrease and cortisol is produced. Vitamin C supplements that help reduce cortisol. . Sleep: Get at least 8 hours of sleep. This is the easiest and most effective way. Sleeping properly and beautifully enhances your body's normal growth rate. But there are some things you should avoid when it comes to growth: Drugs and alcohol are two of the biggest barriers to your growth. Smoking is as harmful to health as it is to the body's hormones. Also water is an essential element for our body. Researchers say that our body will function properly only when you drink a moderate amount of water. Water is very important for the body internally as well as externally . When you swim , your body will be flexible and your muscles will stretch. This will gradually increase your height. So swimming is one of the natural ways to grow taller. Some exercises to get taller: 1. This is a very useful exercise for increasing height. These exercises also increase the strength of your hands. It is very useful for stretching the upper body muscles. There are many ways you can do this exercise. You can do this exercise with your hands down and your legs wrapped around a pole . This will also increase the strength of your legs. If you do this exercise every day, you will get rid of excess body fat. As your body builds up , your height will gradually increase. 2. Stand up straight and try to touch the legs without breaking the knees. This will stretch your back and thigh muscles and increase blood circulation. The knee muscles are also massaged through this exercise. Try to hold the toes straight, but do not put too much pressure. Gradually the flexibility of the body will increase. 3. This is basically a stage of yoga. It is called ' cobra pose ' because its head is raised like a snake . Lie down with pressure on the abdomen. Then slowly lift the upper part of the body with the weight on the palm of the hand. But the speed will be very relaxed. This exercise will increase the performance of your muscles. Which will help you to grow taller naturally. 4. It's a lot like a bridge. Lie down on your back. Bend the knees. Then separate the legs at a distance along the shoulders. Now try to lift the buttocks and waist with pressure on the legs . Keep your back straight. Breathe slowly. Repeat this pose several times. Pelvic shift will be a good exercise for your back. The muscles will be well-formed. 5. Jump rope is a very fun game but it is also very helpful to increase the height. You have to jump to play rope jump. This is a whole body exercise from head to toe. Every muscle in the body becomes active. This is a very effective exercise to get rid of excess body fat.