Key takeaways:
It’s normal to lose a little height as you get older — and it has to do with changes in your bones, your muscles, and even your posture.
If you lose too much height it could be a sign of a health problem (like osteoporosis). It could also be linked to other age-related diseases.
You can take steps to improve your bone health at any age, from making diet changes to improving your exercise and sleep habits.
Losing a little height with age is common and normal. In fact, if you are like most adults, you may lose up to 1 to 2 inches over the course of your lifetime. Sometimes though, getting shorter with age can be a sign of other health problems. It could be related to a weakening of your bones. And it could also be a sign of other health risks, like heart disease or dementia.
That is why maintaining healthy bones and a healthy height throughout your life is important. And while adults may not actually be able to get taller, there are a few ways to prevent getting shorter.
Do we get shorter as we age?
Yes, it is normal to get shorter with age. Starting around age 40, people can lose about up to half of an inch every 10 years. Over the course of your lifetime, this could mean up to 2 inches of height loss for a woman, and up to 1.5 inches for a man.
While some loss of height with age is normal, it can also be linked to other health problems. Excessive loss of height can also be a sign of an underlying health problem, like osteoporosis. Loss of height can actually be a marker for other health risks. This is because height loss has been associated with other negative health outcomes, such as bone fractures or cognitive problems (including dementia).
What causes people to shrink in height with age?
The main cause of shrinking with age has to do with your bones. As bones weaken with age, they can lose bone density (osteopenia or osteoporosis). There can be fractures in the spine which can lead to height loss. The space between vertebrae can become smaller, too.
Along with changes to your bones, you lose muscle mass with age (sarcopenia). Your posture may also change and feet can flatten — all adding to a loss of height.
Are there ways to prevent getting shorter as we age?
You may not be able to get taller, but there are steps you can take to keep your bones healthy and strong. And hopefully, ways to prevent fractures and further height loss. This includes some lifestyle changes like:
Eating a healthy diet with whole foods, fruits, vegetables, healthy fats, and proteins
Exercising regularly
Avoiding smoking
Limiting alcohol use
Do diet and nutrition affect your height loss as you age?
Yes, diet and nutrition are very important for maintaining healthy bones and a healthy height as you age. You want to make sure you are getting the nutrients you need for healthy bones. Some ways you can do this include:
Getting more calcium: Calcium helps keep bones healthy and strong. It is best to get calcium through your diet. But if that’s not possible, there are many supplement options. If you’re over the age of 50, this means 1,200 mg of calcium daily.
Getting more vitamin D: Vitamin D is important for helping absorb calcium. We get it from sun exposure, but most of us don’t get enough that way. And it’s recommended to take an extra 1,000 IU of vitamin D daily.
Avoiding smoking: Cutting down on smoking is linked to less bone density and osteoporosis.
Limiting alcohol use: Avoiding excessive alcohol use (less than 2 drinks per day) can help prevent bone loss and osteoporosis.
What exercises can help prevent loss of height?
Exercise is really important to keep your back and body strong and prevent bone loss. It can also help maintain muscle strength and improve posture.
Exercise, particularly weight-bearing exercise, helps strengthen bones and prevent bone loss. Examples of weight-bearing exercise include:
Walking
Running
Dancing
Jumping
Walking up stairs
Gardening
Hiking
Yoga
Talk with your healthcare provider about what exercise program might be right for you. Physical therapy can also be a great option for personalized strengthening and for improving posture.
When should I talk with my healthcare provider?
Some shrinking is normal with age. But if you’re noticing significant height loss, it could be a sign of a medical problem and you should talk with your healthcare provider.
If you’ve had a fracture without a good explanation, it’s also important to talk with your healthcare provider about your bone health. Make sure to talk about your nutrition and exercise habits. Also, discuss if you should have a bone density screening to make sure your bones are as healthy as possible for your later decades.
The bottom line
As we age, it is normal to lose a little height. But it turns out that too much height loss can be a sign of other health problems. Height loss can mean greater risk for bone fractures. And it can even mean you could be more at risk for other diseases of aging. But the good news is that some diet and lifestyle habits can help prevent height loss and help you transition into your later decades as healthy — and tall — as possible.
References
Bone Health & Osteoporosis Foundation. (n.d.). Food and your bones — Osteoporosis nutrition guidelines.
Fernihough, A., et al. (2015). Physical stature decline and the health status of the elderly population in England. Economics and Human Biology.
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Huang, W., et al. (2013). Health, height, height shrinkage, and SES at older ages: Evidence from China. American Economic Journal.
NIH Osteoporosis and Related Bone Disease National Resource Center. (2018). Bone health for life: Information basics for you and your family.
MedlinePlus. (n.d.). Aging changes in body shape.
Osteoporosis and Related Bone Diseases National Resource Center. (n.d.). Exercise for your bone health.
Osteoporosis and Related Bone Diseases National Resource Center. (n.d.). Smoking and bone health.
Sorkin, J. D., et al. (1999). Longitudinal change in height of men and women: Implications for interpretation of the body mass index: The Baltimore longitudinal study of aging. American Journal of Epidemiology.
Weaver, C. M., et al. (2016). The National Osteoporosis Foundation’s position statement on peak bone mass development and lifestyle factors: A systematic review and implementation recommendations. Osteoporosis.
Yang, C., et al. (2021). Effects of sex, tobacco smoking, and alcohol consumption osteoporosis development: Evidence from Taiwan biobank participants. Tobacco Induced Diseases.
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