Hello, Welcome to HCM, No need of injections and steroids. Following are the best ways to increase your height, if you follow them strictly: 1. Balanced diet- -Vitamin D and proteins: Boost growth hormones and assist in proper growth of teeth and bones. Eat more lean meat, cheese, legumes, tofu, egg white. -Zinc: Zinc consumption is good for children as it prevents their stunted growth. Foods rich in zinc are chocolate, eggs, asparagus, peanuts etc. - Calcium: Consume more of dairy products and green vegetables. This helps in the development of bones. -Minerals, carbohydrates and vitamins: For a balanced diet, don’t forget to include milk, eggs, soybean, oatmeal, fruits and vegetables in your diet. 2. Regular exercise and sports- stretches,hanging,swimming,cycling,using stairs, basket ball etc. But these are very effective if done properly and regularly. 3. Yoga- yoga poses such as triangle pose (trikonasana), cobra pose (bhujangaasana), mountain pose (tadasana), pleasant pose (sukhasana), tree pose (Vriksasana). Suryanamaskar is also good. 4. Proper Sleep- our body grows and regenerates tissues while we rest. Proper sleep and rest are absolutely essential for a growing body. It’s believed that the Human Growth Hormone (HGH) is produced naturally in our bodies during sound, deep and slow wave sleep. You should take at least 8hrs of sound sleep. 5. Maintain the Correct Posture- like sitting straight on a chair, keeping your shoulders straight, chin high, and hips over your feet while walking or standing will have favourable effects on your height. Do not slouch while walking.Keep your spine and neck straight. use good and comfortable pillow. 6. Avoid Growth Stunting factors- drugs, alcohol and steroids should be avoided. Caffeine should also be avoided esp. at night. Hope this will help your query. Regards Dr. Shuchi