18 साल की उम्र में अपनी हाइट को सुरक्षित तरीके से कैसे बढ़ा सकता हूँ? - #49602

Firstly understand this- ki 18 saal ki age mein growth potential abhi bhi ho sakta hai, lekin wo zyada limited hota hai, kyunki growth plates (joints ke end mein) dheere-dheere band ho rahe hote hain. Phir bhi, aap apni height optimize karne ke liye natural aur healthy steps le sakte ho. Internal medicine - 1) asthishrunkla 2-0-2 after meal 2) Take ashwagandhalehyam 1tsp with milk 3)Chitrakadhi vati 1tab bd AF 4) Pancharista 20ml 2-0-2 with equal amount of water -Dincharya (Daily Routine): Neend: Raat ko 10–11 baje tak sone ka vishesh dhyan, 7–8 ghante. Exercise: Subah 15–20 min stretching, yoga, swimming, skipping rope. Posture: Seedha khada aur chalne ka dhyan. 2. Ahara (Dietary Recommendations): Protein: Dal, paneer, milk, egg whites Calcium & Vitamin D: Milk, yogurt, sunlight 15–20 min daily Zinc & Magnesium: Almonds, pumpkin seeds, green leafy vegetables Avoid processed/junk food -Yoga / Stretching: Tadasana, Bhujangasana, Surya Namaskar, hanging from bar – daily 10–15 min 5. Lifestyle Advice: Hydration: 6–8 glass water Avoid smoking/alcohol Positive mindset & regular activity Follow up after 4 weeks

age 18, height growth may still be possible if growth plates are not closed, but increase will usually be slow and limited. What To Do Exercise Daily Stretching Skipping Hanging on bar Yoga Diet Drink milk Eat almonds, dates, eggs, green vegetables Take protein-rich food Ashwagandha 1tab bd Chyawanprash 1tsp with milk Kushmandalehyam 1tsp