COLDS/FLU CURES & PREVENTION

The best way to beat colds and flu’s are to avoid them in the first place. You can do this by making it difficult for the germs to gain entry, and by enhancing your body’s natural defenses. This is not so difficult to do when you know your enemy and understand your body’s natural defense mechanisms. Here are some important points to understand: 

Colds and flu’s are caused by viruses
Antibiotics do not affect viruses
Cold and flu germs outside a host body usually die in three to seven days
Most colds and flu’s are caught by placing your infected hands to your eyes or nose
You can infect others a day before your own symptoms appear
Incubation period is usually about 3 days, but can range anywhere from 1 to 4 days
While rarely fatal on its own, the flu can lead to secondary infections like pneumonia, a serious disease which can be fatal
Most cold and flu medications only mask symptoms; you remain infectious to others

There are thousands of strains of influenza viruses
The only cure for colds and flu’s is your body’s immune system
We can either aid or inhibit the body’s immune system by things we eat, drink or do

Let’s make sure we mean the same thing when we use words like “cold” and “flu.” Here are some definitions:

Influenza: Any of various contagious viral respiratory illnesses characterized by: high fever, headache, extreme tiredness, dry cough, sore throat, runny or stuffy nose, and muscle aches. Complications can include bacterial pneumonia, ear infections, sinus infections, dehydration, and worsening of chronic medical conditions, such as congestive heart failure, asthma, or diabetes.

Cold: Any of various contagious respiratory illnesses caused by rhinoviruses and parainfluenza viruses (HPIVs), characterized by inflammation of the mucous membranes, fever, chills, coughing and sneezing. Colds share most symptoms with the flu, but are usually milder and result in fewer complications. People with colds are more likely to have a runny or stuffy nose.

Gastroenteritis (aka: Stomach Flu, 24-hour flu, intestinal flu, food poisoning): Inflammation of the stomach and small and large intestines, characterized by nausea, vomiting and diarrhea. Although many people use the term “stomach flu” to describe gastroenteritis, it is not caused by influenza viruses; it can be caused by many other viruses (viral gastroenteritis), by bacteria, or even parasites. While vomiting, diarrhea, and being nauseous or “sick to your stomach” can sometimes be related to the flu – particularly in children – these problems are rarely the main symptoms of influenza. The flu is a respiratory disease and not a stomach or intestinal disease.† We are not referring to gastroenteritis when we talk about fighting the flu and the discussion herein does not apply to it.

Infectious disease is currently one of the top five causes of death in the United States. 80% of all infectious disease could be eliminated by more frequent and proper washing of the hands with soap and water. This is also the first line of defense against colds and flu’s. The first rule to avoiding infection is: Never put your hands to your eyes, nose or mouth without washing them first. The eyes are especially important as we often rub our eyes, or flick out the “sand” from our tear ducts, without thinking about it. This nearly automatic response can get us into real trouble. A good way of avoiding this is to wash the “goop” out of our eyes each time we wash our hands. Out of consideration for others, you should also wash your hands immediately after putting them in your eyes or up to your nose. If everyone did both of these things, colds and flu’s would be uncommon in our society.

Contagiousness

Colds are most contagious during the first 2 to 4 days after symptoms appear, and may be contagious for up to 3 weeks. Your can catch a cold from person-to-person contact or by breathing in virus particles spread through the air by sneezing or coughing. Touching the mouth or nose after touching skin or another surface contaminated with a rhinovirus can also spread a cold.

Prevention

Because so many viruses cause them, there isn't a vaccine that can protect against catching colds. But to help prevent them, kids should:

• try to steer clear of anyone who smokes or who has a cold. Virus particles can travel up to 12 feet through the air when someone with a cold coughs or sneezes, and secondhand smoke can make your child more likely to get sick.
• wash their hands thoroughly and frequently, especially after blowing their noses
• cover their noses and mouths when coughing or sneezing (have them sneeze or cough into a shirtsleeve, though, not their hands — this helps prevent the spread of germs)
• not use the same towels or eating utensils as someone who has a cold. They also shouldn't drink from the same glass, can, or bottle as anyone else — you never know who might be about to come down with a cold and is already spreading the virus.
• not pick up other people's used tissues

 
Regarding hand washing. Soap kills some of the germs on your hands directly, and helps to loosen those it doesn’t kill outright so they are more effectively washed off your skin. You should lather up your hands well for at least 20 seconds, then rinse-off the soap thoroughly for at least another 20 seconds. Be sure to include the areas under you nails when you wash your hands, as they are a lurking ground for germs. Lather up between your fingers, including the tops of your hands, from fingertip to wrist. Studies have shown that drying your hands is also an important step in removing germs. So at home, it is a good idea to have a separate hand towel – which is changed frequently – for someone who is sick, because germs will accumulate there. In public restrooms, using a paper towel, where available, is more effective than use of a hand dryer. Also, in public restrooms, use a paper towel to turn off water faucets and open restroom doors after washing (to keep from reinfecting your hands, or picking up new germs). [Note: Use of antibacterial soap is neither necessary nor recommended. Regular soap does the job; antibacterial soap can lead to a buildup of super-germs in your environment.] 

If someone in your household takes ill, it is wise to put up a separate hand towel in the bathroom for the healthy folks to use. This extra precaution costs nothing and just may prevent a loved one from getting sick. Remember, sick people aren’t feeling well and might not be as diligent as they should about lathering up properly. Also, as mentioned previously, it has been shown that the process of drying hands on a towel is part of the germ removing process of washing, so some germs are being transferred to the towel. This is reason enough to have a separate towel for those who are sick, and to change the towel frequently.
Why Is Hand Washing So Important?
and more herehttp://www.mypersonalhygiene.com/hand-washing-worksheets-collection/

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Try to keep sick folks out of the kitchen, and assume that things like door knobs and light switches are infected. Turn off water faucets, open doors and flip light switches with your elbows. 

Door knobs and handles. Anything commonly handled by the public, such as door knobs, elevator buttons, hand rails, etc., are suspect especially during cold and flu season. Avoid putting your hands to your face after handling these. Wash your hands frequently.

Boosting Immunity

Get plenty of sleep.

Drink more water; avoid soft drinks.

Exercise. Regular exercise is important to support general health and immune function.

Combating/Recovering from Colds and Flu’s

Okay, if you couldn’t elude the flu or a cold, what to do? With early and aggressive treatment, it is possible to limit your symptoms to a single day. But if you allow it to gain a foothold, symptoms will be more persistent. Although you may limit your symptoms to a single day and even feel good, it is important to understand that your body is still fighting off an infection; proper care is essential to preventing a “relapse.” Especially important is to get adequate sleep.

Remember to cover your face when you sneeze, and have something to sneeze into, such as a handkerchief; use your shirt sleeve if you have to. Wash your hands afterward.

Sore throats (from colds and flu’s) result from irritation by drainage of nasal fluids into your digestive tract. A simple lukewarm salt water gargle will sooth a sore throat and promote healing far better than any drugstore concoction. Pickling salt (sea salt) is preferred, but regular table salt will do. Make the water as salty as you can tolerate, without making it more salty than is comfortable. The salt will tend to sooth the inflamed tissue and promote healing. Adding a few drops of liquid GSE (Grapefruit Seed Extract) can be beneficial. For a gargle, add one drop per ounce (so about three to six drops for the average gargle preparation).

Headaches and the Head ColdAccording to a recent clinical trial, more than 60 percent of individuals with a head cold experience a headache, along with the classic runny nose, sore throat, and cough.

Fevers and Headaches:  Paracetamol pill is used to treat many conditions such as headache, muscle aches, arthritis, backache, toothaches, colds, and fevers. Buy the generic brand its the cheapest and works the same.

What Causes Bad Breath?

Facts About Bad Breath - HalitosisHalitosis -- known as bad breath to most -- is an embarrassing condition that can affect anyone at anytime, and is caused by several factors. The most common causes of bad breath are preventable and easily treated, however certain medical conditions may also cause bad breath. Chronic halitosis may indicate an underlying medical concern that should be addressed by your dentist or medical doctor.

Learn about the most common reasons why you may experience bad breath, and when you should see a dentist for your halitosis

.

Cause: The Food We Eat and DigestionThe food we eat can adversely affect our breath. Odors from garlic, onions, cabbage, and certain spices may result in halitosis when the suspected food is absorbed into the blood tream after digestion. When the blood has transferred to the lungs, the smell from the food is evident when you exhale.

With eating comes digestion, another cause of bad breath. Gasses produced during the digestive process may escape through your mouth, emanating the odor it produces. Poor digestion resulting in constipation and disorders of the bowel may contribute to bad breath again, from the gasses that are produced during this process.

Cause: Infrequent Brushing and Flossing It may seem like an obvious factor, but when you examine how limited and neglected brushing and flossing habits contributes to bad breath, the cause hits you like a brick wall -- decaying food particles and bacteria trapped in your mouth.

When the food we eat is left behind either because it is trapped in hard to reach places such as the wisdom teeth, the tiny hair-like follicles on the tongue, or simply because brushing and flossing is neglected, it begins to decay in your mouth. The human mouth is 98.6 F, an ideal temperature for food to begin to decompose. When you exhale, the odor from the decomposing food, bacteria, and plaque causes the offensive odor.

Cause: Oral Diseases and InfectionsPeriodontal disease is directly related to improper or neglected brushing and flossing. One major sign of this potentially irreversible oral disease is halitosis. The accumulation of plaque, bacteria, and decomposing food particles contribute to bad breath as they destroy the delicate tissue that surrounds our teeth.
The same bacteria that cause gum disease, tooth decay, and abscessed teeth are also responsible for halitosis.

Cause: Dry MouthXerostomia is a condition that causes a decrease in the production of saliva, resulting in a dry mouth. Several factors cause xerostomia, some of which may need to be treated by your doctor.
Saliva is necessary to provide lubrication the mouth to allow for proper chewing and swallowing. Saliva naturally cleanses the mouth and helps prevent cavities. If you are experiencing dry mouth, bad breath may occur because the food particles remain trapped in the mouth to rot and cause the unpleasant smell when you exhale.

Cause: Cigarette SmokingThe effects of smoking on our overall health and wellness are frightening. Over 4,000 chemicals have been identified in cigarettes, 200 of which are poisonous. Lung cancer and COPD are obvious diseases that come to mind when you consider the health risk associated with the habit. But did you know smoking is also a major cause of periodontal disease? How does this relate to halitosis you ask? The smoke produced from a cigarette is inhaled into the lungs, and then exhaled through the nose and mouth. This causes an immediate effect on your breath because the chemicals and residue from the smoke remain in your mouth and airways. Continued use of cigarettes contribute to gum disease, a major cause of bad breath.

Cause: Medical ConditionsUnexplained or chronic bad breath may be an indication of an underlying medical condition or disease.
Ketoacidosis occurs in diabetics when there is insufficient glucose in the blood for the body to use as energy. An obvious sign of this is a fruity-smelling odor in the breath. People with eating disorders may experience halitosis, as well as frequent dieters. Breath that has a fishy smell or is reminiscent of urine or ammonia may be obvious in people with chronic kidney failure. After prolonged vomiting or if an obstruction is in the bowel, the breath may smell like feces. Sinusitis and lung infections also cause bad breath. Children with a foreign body trapped in their nose may experience halitosis. If suspected, see your doctor.

Treating and Preventing Bad BreathIn order to treat your bad breath, the root cause of halitosis needs to be identified. Visit your dentist if you experience chronic bad breath (in other words bad breath that never goes away).

Over-the-counter breath fresheners such as gum, mints, breath strips, breath sprays, and certain mouth rinses will only provide a temporary relief from bad breath. These general guidelines will assist you in managing, and hopefully eliminating, your experience with bad breath. 

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Question: Preventing Bad Breath - How Do I Prevent Bad Breath?Preventing bad breath is easier that you think. We know some of the causes of bad breath, but have you ever asked yourself "How do I prevent bad breath for good?"

The following guidelines will help you eliminate or significantly reduce your halitosis. If you experience chronic bad breath, see your dentist or doctor as there may be a more serious cause for the embarrassing condition.

Answer:
Prevent bad breath by brushing your teeth and flossing twice a day, especially after meals that contain food and spices known to cause bad breath. Remember to brush your tongue, or try using a tongue scraper, to remove any trapped food and plaque caught in the tiny hair-like fibers on the tongue. Finish off your brushing by rinsing thoroughly with water or mouthwash. 

Prevent bad breath by visit your dentist on a regular basis (every six months or as indicated by your dentist) for a complete examination of your teeth and gums and thorough cleaning by the dental hygienist.

Preventing bad breath is achievable when you have dental problems treated as they occur, such as tooth decay, gum abscesses, and abscessed teeth.

An easy way to prevent bad breath is to chew parsley after a meal. Parsley contains chlorophyll, a known breath freshener.

Place a few drops of tee tree oil or peppermint oil on your tongue or use the oil on your toothbrush along with your toothpaste. Alternatively, select a toothpaste or mouth rinse that contains these natural oils known for their antibacterial properties to assist in the fight against halitosis causing bacteria.

Preventing bad breath from smoking is easy when you take the necessary steps to quit smoking, as this is the only way to eliminate bad breath from the use of cigarettes, which is also responsible for periodontal disease.

Avoid foods known to cause bad breath such as garlic, onions, cabbage, certain spices, and coffee.

A dry mouth, also known as xerostomia, is a major factor when it comes to bad breath. Sip water throughout the day and during meals. Chew sugar-free gum or dissolve a sugar-free candy slowly in your mouth to keep help produce more saliva.

The use of sugarless gum, mints, breath strips, or breath spray may increase the flow of saliva in your mouth necessary to keep it cleansed throughout the day, plus add a crisp, minty aroma in place of your bad breath. Keep in mind that even though these products do freshen your breath, the effects are usually temporary and do not necessarily prevent bad breath. If you are using breath fresheners on a regular basis, consider choosing one that contains xylitol, a sweetener that some studies have shown to reduce cavities. Avoid products that contain sugar to prevent the accumulation of plaque. 

Occasionally use a mixture of 50% hydrogen peroxide and 50% water, as a mouth rinse. Hydrogen peroxide will help kill the bacteria that cause bad breath.

The use of commercially marketed breath freshening kits and bad breath remedies may help prevent bad breath, although there is generally insufficient research that had narrowed down a cure for bad breath. Ask your dentist or pharmacist before you invest in these products.

How Often Should I Brush My Teeth?

Answer:
According to the American Dental Association, you should brush your teeth twice a day. Brushing your teeth helps to remove plaque which causes tooth decay and can lead to gum disease. 

Always use a soft bristled toothbrush with a toothpaste that contains fluoride. Make sure that the toothbrush fits inside of your mouth so that you can easily reach all areas. When brushing, use gentle back and forth strokes, brushing all sides of the teeth. Always brush your tongue to remove any bacteria and keep your breath fresh.

Brushing Twice a Day Helps to Keep the Cavities Away
When you brush your teeth properly, at least twice a day, you are removing the plaque that causes cavities. Plaque is the soft and sticky substance that accumulates on the teeth from food debris and bacteria. Flossing daily will remove the plaque from in between the teeth that the toothbrush cannot reach. Removing plaque from your teeth also helps to prevent gum disease.

How to Brush Your Teeth- Step By Step Instructions
Prepare Your Toothbrush

After flossing, moisten your toothbrush with water and apply a thin strip of toothpaste. Try to choose one that contains fluoride.
Start in the Back

Start with your upper molars (back teeth) on your left side and work in a clockwise direction.
Point the bristles toward the gumline, in a 45-degree angle. Use a short circular motion for approximately 20 seconds.

Roll Away

After 20 seconds, roll the brush head away from the gumline, so the bristles sweep the surface of the tooth, removing the food and plaque.

Work in a Clockwise Direction

Continue working in a clockwise direction, ending with the lower molars on your left side. Repeat step two and three for the inside surface of the upper and lower molars.

Brushing the Back Surface of the Upper Front Teeth

Brush the lingual (back) surface of the upper-front teeth by using the tip of the toothbrush head. Direct the bristles toward the gumline, and use a flicking motion down the surface of the tooth. Do this 2 to 3 times.

Brushing the Back of the Lower Front Teeth

Point the bristles of the tip of the toothbrush toward the gumline. Flick the bristles up, away from the gumline in a sweeping motion. Do this 2 to 3 times.

Brush the Biting Surface

Brush the biting surface of the upper and lower premolars and molars, using a circular motion.
Brush Your Tongue and the Inside of Your Cheeks

Using a gentle circular motion, brush your tongue for 30 seconds and the inside of your cheeks for 30 seconds.

Finish Up With a Rinse

Finish by rinsing with either water or your choice of mouthwash. Don't forget to smile!

Foods that Pack on Muscle

  A busy, high-stress lifestyle often leads to a diet of convenience—one that's lacking in vitamins and minerals, and overloaded with sugar, fat, and calories. The result: a body that never realizes its full potential.

See, this is the decade when your levels of muscle-building hormones—hit their peak, making it the best time for you to pack on muscle. It's also your last chance to lay down new bone; by the time you're 30, your skeletal system is set. A poor diet not only inhibits your ability to do both, but also increases your risk of disease, weight gain, and mental breakdown—now, and for decades down the road.

But you can fight back with food; start today and you'll build a body that will last a lifetime.

Eggs: The Perfect Protein

 How they build muscle: Not from being hurled by the dozen at your boss's house. The protein in eggs has the highest biological value—a measure of how well it supports your body's protein needs—of any food, including our beloved beef. "Calorie for calorie, you need less protein from eggs than you do from other sources to achieve the same muscle-building benefits," says Volek.

But you have to eat the yolk. In addition to protein, it also contains vitamin B12, which is necessary for fat breakdown and muscle contraction. (And no, eating a few eggs a day won't increase your risk of heart disease.)

How they keep you healthy: Eggs are vitamins and minerals over easy; they're packed with riboflavin, folate, vitamins B6, B12, D, and E, and iron, phosphorus, and zinc.

Water: The Muscle Bath   How it builds muscle: Whether it's in your shins or your shoulders, muscle is approximately 80 percent water. "Even a change of as little as 1 percent in body water can impair exercise performance and adversely affect recovery," says Volek. For example, a 1997 German study found that protein synthesis occurs at a higher rate in muscle cells that are well hydrated, compared with dehydrated cells. English translation: The more parched you are, the slower your body uses protein to build muscle. 

Not sure how dry you are? "Weigh yourself before and after each exercise session. Then drink 24 ounces of water for every pound lost," says Larry Kenney, Ph.D., a physiology researcher at Pennsylvania State University.

How it keeps you healthy: Researchers at Loma Linda University found that men who drank five or more 8-ounce glasses of water a day were 54 percent less likely to suffer a fatal heart attack than those who drank two or fewer.

Chicken : Pound for pound, chicken is one of the single best muscle building foods for men which are out there. Very low calorie content and very high protein levels make for great ingredients at any time of the day.
Beef: Good old fashioned beef is still a great food to help pack on lean muscle mass. You get a lot of high quality protein with essential amino acids, as well as important nutrients, like iron. Just don’t overdo it, and limit yourself to a few portions of red meat or beef per week to maintain a good balance with your diet.

Nuts: Nuts are high in protein, high in healthy fats, and many other important nutrients such as vitamins, minerals and antioxidants. A few handfuls of a homemade trail mix, or snacking on a few handfuls of regular almonds, cashews or pistachios packs a potent protein punch.

Low Fat Dairy Products: Low fat dairy products such as eggs, skim milk, yogurt and low fat cheese are all excellent muscle building foods for men. The protein is very highly utilized by the body, and the foods offer a good combination of carbohydrates in addition to the protein, as well as other essential nutrients. Getting low fat or no fat varieties cuts down on the negatives of more calories and more unhealthy fats.

Making Your Own Exercise Weights Cheaply

Whether you're outfitting a home gym or traveling, there are a variety of things you can use as dumbbells such as:

• Full Soup Cans. These are great for lighter weights. Some larger cans weigh up to a pound (or more) and could be used for upper body exercises.
• Full Water Bottles. A large water bottle (say around 33.8 fluid ounces) can give you a little more than 2 pounds when full of water. Fill it with sand, rocks or change and you get even more weight.
• Computer Bags or Small duffel bags. My husband carries around a small computer bag so stuffed, it weighs about 10 pounds. Because computer bags usually have handles, these can be great for exercises like bicep curls, lateral raises or one-armed rows. Small duffel bags with handles can be filled with books and used for lower body exercises like squats, lunges and deadlifts.
• Milk or Orange Juice Jugs. Save your old milk jugs and fill them with sand, change or water for weights with ready-made handles
• PVC Pipes. I had one client who filled PVC pipes with sand, capping them off with duct tape to avoid spillage. This is a great idea since PVC pipes come in all shapes and sizes, many of which fit perfectly in your hand.
• Tennis balls and cans. Shawn Keith, certified personal trainer, recommends filling tennis balls and tennis cans with sand or change for some great handheld weights. 

Most of these materials can be found around your house or at your local hardware store. If you're not into making weights yourself, there are some other alternatives for finding cheap equipment.
Where there's a will, there's a whey.

ya or u can fill milk jugs with concrete and then attach two with a bar while concrete is still wet

2 bricks, concrete, water and a bar is all you need

How To Become Taller?? Secrets Revealed

 Tip Number 1 - Exercise 

Wonder How To Become Taller? Check this easy step!

When you are experiencing puberty, exercising is one of the most important things you can do for your body if you really want to know How to become taller. Not only does it release helpful height growth hormones, but it also keeps your bones healthy and strong. By exercising regularly during puberty, you can make the most of your growth spurts.

Exercising when you're an adult is also very helpful. It keeps you from gaining weight, which can put additional stress on your bones. Being slender also aids in creating the illusion that you're taller.

How To Become Taller Tip Number 2 - Your Diet

Your Diet Is One Of The Most Important Things

Your diet has one of the biggest effects on your bones and your height. Did you know that not getting enough nutrients when you're young can result in stunted growth? It's true! Calcium in particular is very important for healthy, growing bones. Foods that are rich in protein, amino acids, calories, and other nutrients help give your body what it needs to have enough energy and stamina. It also aids in replenishing your body when it needs it.

If you want to know How to become taller faster I will also recommend taking a pint of fish oil daily for a month. It also has lots of good vitamins in it that will help you grow. However, too much fish oil is not healthy so After a month, take a pause for a month or so and then drink it for a month again, I found it very helpful!

Yeah… but this time the exercises will be different and aid you in different areas. The previous recommended exercises were exercises that help you to “cheat” your way into growing taller, as it does not really help you to grow taller in actual fact, but mainly seeks to improve your posture.

Here, the exercises that you should do will probably be able to help you grow taller as naturally as possible and will definitely have an impact on your original height.
Burst Sprinting – When the body executes quick movements at high speeds, it releases a certain type of growth hormone and also increases the yield of it. Thus, if one is able to maintain and last longer while running at high speeds, your body will produce and release more growth hormones than usual. What’s more is that this will also probably help you to get longer legs, which also benefits us in terms of growing taller.
Basketball – I do not think I really need to say more about this. This does seem to be a universal sport that everybody agrees on that it will help you to grow taller, whether you are still young or already old.

Hanging – Hanging down upside down not only helps you to lengthen your legs and also your back while making use of the force of gravity. It might be difficult to do this if you have never done this before, but all you need to do is to find a good position and also a way to strap your legs to prevent yourself from falling down. Hanging actually opens your vertebrae on your spinal column and thus forces your body to actually fill up the holes with more bone, thus increasing your height. Of course, there are some safety considerations you should take into account while doing this exercise, such as placing a mattress beneath you to cushion the fall if anything happens, and also try not to hang more than 15minutes at one go as it may damage your back. I certainly don’t wish to hear people being admitted to hospital as a result of trying this… I mean, there are so much more safer alternatives if this is too dangerous for you.

Swimming – I’m sure you probably have noticed by now that most swimmers have slimmer and longer bodies. This is because while one is swimming, the water actually acts like space due to lesser gravity, and this lesser gravity opens up more bone areas in your body for your body to fill them up with more bone tissues. Swimming can also help to greatly release stress, which is another factor that can prevent your body from growing.
Stretching exercises – Back stretches, front stretches, side stretches, etc… all kind of stretching exercises will definitely help you to grow taller. There are many kinds of stretching exercises you can find online which will help you to grow taller naturally. Of course, these exercises have to done as properly as possible to make sure that you attain the most benefits out of them.

Skipping – Same as basketball, I’m sure most of you would agree that this is a universal exercise agreed upon on that it will help you to grow taller.

Take adequate rest and sleep. Know that growth is related to sleep.
Eat diet rich in vitamins, calcium, fibers and proteins.

How to Grow Taller

Your height is determined by both your genetics as well as environmental effects. Although several factors that determine your height are out of your control, there are a few things you can do to grow to your full potential.

Steps

1. 1 Understand that most of your height will be determined by genetics. Height is a polygeneic trait, meaning that it's influenced by several different genes. Having two short parents doesn't necessarily mean you'll be short, just as two tall parents won't make you a towering giant. However, if most of the people on both sides of your family are short, odds are that you'll be short, too. Don't be discouraged, though - the truth is that you can't know how tall you'll be until you reach full physical adulthood in your mid-20s.
   • Calculate your projected height. Working in inches or centimeters, you can try to predict your height based on the height of your parents.
     • Add up your mom and dad's heights (in inches or cm).
     • Add 5 inches (13 cm) if you're a boy; subtract 5 inches (13 cm) if you're a girl.
     • Divide by 2.
     • The answer is your predicted height, give or take 4 inches. Note that this isn't an absolute calculation, but it should be pretty close.^[1]
2. 2 Avoid growth-stunting factors. There might not be a lot you can do to increase your height, but you can take several steps to make sure your natural height isn't shortened by environmental influences. Drugs and alcohol are both thought to contribute to stunted growth if they're ingested while you're young, and malnutrition can keep you from reaching your full height, as well.
3. 3 Get plenty of sleep. Research suggests that growing teenagers and pre-teens need between 8.5 and 11 hours of sleep every night. This is because your body grows and regenerates tissue while you're at rest. Make your sleeping environment as calm as possible, and try to eliminate loud nosies and unnecessary light. If you have trouble falling asleep, try taking a warm bath or drinking a hot cup of chamomile tea before bed.
4. 4 Eat right. Ensuring that you're getting all the vitamins and minerals your body requires will help you grow to your full height. Take a supplement targeted at your age group with breakfast each morning, and try to incorporate certain foods into your diet. Here are some specific suggestions:
   • Get plenty of calcium (found in dairy products and green vegetables). Calcium promotes bone growth, and can help prevent osteoporosis.
   • Get sufficient vitamin D (which can be obtained through eating fish, alfalfa, or mushrooms, or spending more time in the sun). Vitamin D promotes bone and muscle growth in children^[2], and a deficiency has been shown to stunt growth and cause weight gain in teenage girls ^[3]. If you don't like fish, consider a fish liver oil supplement.
   • Take in lots of protein (from meat, eggs, tofu or legumes). Proteins provide the essential building blocks your body needs in order to grow. At least one (preferably two) of your meals each day should include a protein.
   • Up your zinc intake (oysters, chocolate, peanuts, eggs, peas, asparagus and supplements). A zinc deficiency can cause stunted growth in children ^[4]. The best way to make sure you meet your body's daily need is by taking a vitamin or supplement that includes zinc.
   • Eat on a regular schedule. You should be eating 3 meals a day, with small snacks between breakfast and lunch, and lunch and dinner. Try to schedule these events at roughly the same time each day.
5. 5 Keep your immune system strong. Some childhood illnesses can stunt your growth. Most of them can be avoided by the routine immunizations you may have had as a baby, but stay on the safe side by ingesting plenty of Vitamin C (found in citrus fruits such as oranges, grapefruits and lemons) and getting plenty of rest as soon as you notice that you feel sick.
6. 6 Practice good posture. Rolling your shoulders or hunching over can actually affect the curvature of your growing spine (and not in a good way). Keep your shoulders back, chin high, and hips over your feet. Walk with purpose instead of slouching or slinking, and try to sit up straight when you're in chairs. Even if you're not actually getting taller, good posture will make you look taller.