Have you ever observed anytime, your uncle who was in his 30s and once was much taller and well built than you now looks much shorter and frail in his 60s? We do not shrink magically but it is a result of the aging process. As we age, the body undergoes lots of changes and one of them is the structural change. 

So why does this change take place and is there anything we can do to prevent it? Let us have a look at this.

How Does Aging Affect Your Height and Body Structure:

As a person ages, there is both height loss and muscle loss. Here are the most common reasons:

  • Osteoporosis: As we age, there is demineralization of bones. The bones lose their density and become more fragile with reduced mass and are more prone to fractures. Over a period of time, there are tiny collapses in spinal cord bones resulting in shortening of spinal cord and thus reduction in overall height of the individual. Over a period of many years there is a significantly visible change in the height. Post menopausal women are more prone to this.
  • Spinal Disc Compression: The space between each vertebrae is called intervertebral space and is filled in by the intervertebral disc. This is to give flexibility, cushion effect and shock absorbent. As people age. There is a degeneration of this disc due to fluid loss and elasticity loss. ThIs results in a reduction of the overall height of the person. This is the most common cause of height reduction in old age. It can start as early as 30 years of age. 
  • Joint Wear and Tear: Due to the wear and tear and the degeneration of the cartilage present between the joint spaces, the joint space becomes narrow and compresses against each other. This can result in reduction of overall height. This process can be accelerated by conditions like osteoarthritis. 
  • Muscle Loss and Weakness: The age related loss of muscle mass and strength is called sarcopenia. These muscles then cannot bear the weight of the body and cannot hold the bones in place resulting in postural abnormalities resulting in reduction of the overall height of the person. Protein deficiency and not doing enough strengthening exercises can contribute to this. 
  • Flattening of Feet: With age, the arch of the feet starts to flatten resulting in reduction of height.

How to Prevent This or Slow Down the Process:

  • Weight Bearing Exercises: Strength training and weight bearing exercises not only strengthen the muscles that hold the bones in place but also improve the density of bones. Core strengthening exercises are particularly helpful in supporting the spine and maintaining the height.
  • Healthy Diet: A diet that is rich in calcium and Vitamin D helps to keep the bones dense and strong. Dairy products, leafy green vegetables, fish, nuts, and fortified foods can help meet these needs. Adequate protein intake helps to prevent muscle loss. 
  • Avoid Smoking and Alcohol: Smoking and alcohol interferes with calcium absorption resulting in reduced bone density. 
  • DEXA Scan: This helps to identify early signs of osteoporosis or osteopenia. It's a very important tool especially in post menopausal women. Early detection and timely intervention can preserve the bones. 
  • Posture Awareness: Practicing a good posture throughout life can help in preserving height. 
  • Support of Right Footwear: Wearing the right kind of footwear to maintain the arch is very important. 
  • Supplements: Taking regular calcium and Vitamin D supplements periodically heaps to keep the bones dense.

Conclusion:

Reduction in height and shrinking is a normal part of the natural aging process but it can be delayed by maintaining an active lifestyle, eating a balanced diet, avoiding harmful habits, and paying attention to posture. Individuals can preserve more of their height and maintain overall mobility and confidence as they age. 

Disclaimer: This article is written by Practo for informational and educational purposes only. The content presented on this page should not be considered as a substitute for medical expertise. Please "DO NOT SELF-MEDICATE" and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.