Get adequate sleep (7–9 hours for teens; consistent schedule)
Eat enough calories to support growth
Ensure sufficient protein intake (eggs, dairy, meat, beans, lentils, fish)
Include calcium sources (milk, yogurt, cheese, fortified plant milks, leafy greens)
Get enough vitamin D (sunlight; fortified foods; vitamin D supplement if needed)
Eat a variety of fruits, vegetables, whole grains, and healthy fats
Maintain healthy body weight (avoid extreme dieting)
Exercise regularly (sports, running, swimming, cycling)
Do resistance training with proper form (safe, coached training if possible)
Include stretching and mobility work (hips, hamstrings, back)
Practice good posture daily (neutral spine, shoulder alignment, core engagement)
Use ergonomic support (chair height, desk setup, backpack fit)
Avoid smoking and nicotine exposure
Avoid alcohol and other substances that can impair growth
Manage chronic conditions and see a clinician if growth is slow
Track growth with height measurements every 3–6 months
If you’re a teen with delayed growth, ask a doctor about growth evaluation (growth charts, labs, bone age)
If growth hormone deficiency or another medical cause is suspected, discuss evidence-based treatment options with a specialist
Consider that height potential is largely genetic; focus on maximizing your natural range