Q Is there any way by which i can gain weight and height
There is scope for height growth up to the age of 16-18 in females and 18-21 in males. Height growth is determined by genetics and food habits. Genetics cannot be altered but you can definitely work on your diet. Ensure you eat a nutritious diet comprising of whole grains, fruits, vegetables, nuts, milk and milk products, eggs, pulses, fish, lean chicken etc. The point is to include plenty of protein and calcium in your diet. Healthy sources of fats like vegetable oils, nuts etc will help in weight gain. Engage in activities which stretch your body such as swimming, basketball, cycling etc. Ensure adequate exposure to sunlight for Vitamin D. Take plenty of rest between activities. A minimum of 8 hours sleep every night is essential.