You may be aware that loss of vision,...hearing and memoryis a sign of aging, but shrinking with age is something that may not be as noticeable. Reduction in height is due to various factors related to changes in bones, muscles, joints and other tissues in your body.
Main causes of shrinkage with age
While some height loss is a normal part of aging and is unlikely to lead to health problems, a significant body change may indicate underlying problems. So it's important to understand what happens to your body as you get older. This means you can counteract some of the negative effects of the aging process.
Age-related muscle loss can occur as early as your 30s. There's even a scientific term for it: sarcopenia. This means you lose muscle mass at a rate of 3-5% per decade. Of particular importance are the muscles in your upper body, which are primarily responsible for keeping you upright. A reduction in your ability to maintain your posture can make you look hunched over and therefore shorter.
Another reason for losing height as you age is your bone health. Bones have extremely complex connective tissue that can adapt their size and shape to mechanical loads. This allows your bones to remodel themselves throughout your life. In your younger years, you go through a growth phase and deposit bone so quickly that you reach 90% of your maximum bone mass by your late teens. This growth is consolidated in the mid-twenties when people reach peak growth.
However, by the age of 35 to 40, you are losing more bone mass than is being created. Ultimately, this process often leads to a condition known as osteoporosis. This is characterized above all by a low and porous bone mass and increased bone fragility. Together, these factors lead to a higher risk of bone fragility. While the hips and forearms are susceptible areas to the disease, it is most common in the vertebrae (spine), where it negatively affects stature.
Take preventative measures
While most shrinking as you age occurs due to your genes, there are some lifestyle factors you can follow to maintain your height. What may seem even more important is to reduce the impact of aging on your health and maintain your well-being.
Regular exercise is the first thing you could do. In particular, activities that involve some form of weight bearing aregood for producing bones. So you're never too old to benefit from exercise. Research has also shown that developing strong bones in your teens provides some protection as you grow older. This type of exercise also naturally affects muscle growth and can therefore protect against both osteoporosis and sarcopenia.
While a healthy and balanced diet is important for overall health, foods high in vitamin D and calcium, including almonds, broccoli and cabbage, also contribute to bone health. Avoiding cigarettes and limiting alcohol and coffee consumption also helps. While a bit of shrinkage with age is a normal part of getting older, it can indicate more serious problems. It is therefore vital to maximize your health and wellbeing throughout your life.
