Ask the doctor: Why do we get shorter as we age? - Harvard Health (2024)

FAQs

Ask the doctor: Why do we get shorter as we age? - Harvard Health? ›

A. Our height is determined by the length of the leg bones, the spine, and the skull. While the leg bones and the skull remain pretty much unchanged in length after we reach adulthood, our spinal bones (the vertebrae) tend to shrink. Most of us have 24 vertebrae.

Losing a little height as you get older is normal. Over the years, the discs between your spine's vertebrae flatten, your muscles start to lose mass and the spaces between your joints narrow. However, a significant loss in height can signal osteoporosis, says rheumatologist Abby G. Abelson, MD, FACR.

But you can stop yourself from shrinking too much by regularly exercising -- especially weight-bearing exercises like jogging or running, or other activities that work the legs and the hips. A diet rich in vitamin D and calcium also helps -- try almonds, broccoli or kale, or you can take supplements.

It's natural to lose about 10% to 15% of your muscle mass and strength over your lifetime. This steady decline starts around age 30 and speeds up after you hit 60. Muscle loss happens for a mix of reasons, including lower levels of muscle-building hormones and changes to your muscle fibers.

People typically lose almost one-half inch (about 1 centimeter) every 10 years after age 40. Height loss is even more rapid after age 70. You may lose a total of 1 to 3 inches (2.5 to 7.5 centimeters) in height as you age.

An adult cannot increase their height after the growth plates close. However, there are plenty of ways a person can improve their posture to look taller. A person can also take preventive measures against height loss as they age.

In fact, we can begin shrinking as early as our 30s, according to some research. Men can gradually lose an inch between the ages of 30 to 70, and women can lose about two inches.

It's unlikely you'll be able to regain the height you've lost from osteoporosis. However, you can take steps to prevent further height loss.

Being active and choosing healthy foods can help you maintain or achieve a healthy weight, feel more energetic, and decrease your chances of having other health problems. It's important to choose foods rich in nutrients and aim for at least 150 minutes of physical activity per week.

Exercises such as running, jumping, hiking, brisk walking, jumping rope, climbing stairs, weight training, dancing, and tennis put stress on your bones that signal your body to add new cells to strengthen them. For the best results, combine aerobics with your weight-bearing exercises to increase bone density.

What body parts don't age? ›

Teeth, eye lenses, and brain cells are the only elements of the human body that do not grow from birth to death.

But the general consensus seems to be that you are officially “old” somewhere in your mid-70s. “For a 64 year old, the estimated perceived onset of old age was 74.7 years,” according to the study.

It is also a major factor in the dreaded “turkey neck” caused by sagging skin underneath the neck and vertical bands of muscles loosened by gravity and time. The biggest changes typically occur when people are in their 40s and 50s, but they can begin as early as the mid-30s and continue into old age.

Aging well is often accompanied by skin that remains smooth, supple, and well-nourished. The skin maintains its elasticity and firmness, minimizing the appearance of wrinkles and fine lines. A healthy skincare routine can help in maintaining healthy skin. Aging well involves maintaining muscle mass and strength.

Height loss is related to aging changes in bone, muscles, and joints. While a minor degree of height loss is usual and unlikely to be associated with any health problems, significant height loss may indicate osteoporosis.

“You should consume 1200-1500mg a day of calcium, preferably in foods, and 800 units of vitamin D per day for adults older than 70,” says Dr. Okubadejo. “Regular exercise and high levels of physical activity throughout your life can also result in a higher bone mass when you get older.

In between your bones, there is a cushion that keeps your bones from rubbing together. Over time this cushion retains less water and deteriorates. As your bones settle in together, you lose a few millimeters at a time. It is normal to shrink by about one inch as you age.

Many disorders can cause short stature, including achondroplasia, hormone deficiency, delayed puberty, Cushing's disease, malnutrition, malabsorption disorders, such as celiac disease, and others. A child must be examined by a health care provider if short stature is suspected or present.

Causes of height loss include: shrinkage of the discs between the vertebrae of the spinal column. spinal compression fractures as a result of osteoporosis (loss of bone density) changes in posture with aging.