Five Reasons You're Getting Shorter

Has your doctor ever told you that you’ve lost height? It’s normal for both men and women to lose half an inch or more each decade after turning 40. We shrink for several reasons, but you can maintain most of your height with strength exercises and a balanced diet.

1. Your Spine’s Vertebrae Flatten

An adult’s spine has over 20 bones (vertebrae) with rubbery discs between each one. These discs begin to lose strength and thin as you age. This process reduces your height.

You can help prevent your vertebrae from breaking down through weight-bearing exercises, such as walking, aerobics, or resistance training.

2. You Have Osteoporosis

The rate of bone buildup slows down as you age. Many adults have osteoporosis, meaning low bone density, a disease that weakens bones and puts you at a greater risk of a bone fracture. A significant loss of height is a common sign of osteoporosis.

You can take steps to prevent osteoporosis and keep your bones healthy by getting well-balanced nutrition, staying active, quitting smoking, and maintaining a healthy weight.

3. You Eat a Poor Diet

A healthful diet is one of the best ways to protect your overall health, including your height. When you are mindful of what you eat, you lower your risk of health complications. Being overweight or obese is hard on your muscles, joints, and bones.

Enjoy good nutrition by eating:

• Eggs
• Fruits and berries
• Grains
• Lean meats like fish and seafood
• Nuts and seeds
• Vegetables

Get nutrition counseling from a registered dietitian who can help you make practical food choices for your budget, preferences, and lifestyle.

4. You Need More Calcium

When you get the right amount of calcium for your body, you protect your height and bone health. Calcium helps build and maintain strong bones so your heart, muscles, and nerves can function properly.

Adults younger than 50 need 1,000 mg of calcium daily. The recommended daily amount is 1,200 mg for women 51 and older and for men 71 and older.

• Eat calcium-rich foods like:
• Dairy products, including cheese, milk, and yogurt
• Dark leafy greens, like spinach
• Fortified cereals
• Sardines
• Soybeans

If you cannot hit your daily goal with food alone, talk to your doctor about whether a calcium supplement is right for you.

5. You Have Low Muscle Mass

As you age, you’re likely to have lower muscle mass. Age-related muscle loss, sarcopenia, is a natural part of aging that can cause you to shrink. After age 30, you begin to lose between 3 percent and 5 percent per decade. Less muscle means your body becomes weaker and less mobile, which increases your risk of falls and fractures.

Protect your muscle mass through exercise, physical therapy, and dietary changes like getting enough protein.

Eat protein-rich foods like:

• Lean chicken or salmon
• Greek yogurt
• Skim milk

If you cannot hit your daily goal with food alone, talk to your doctor about whether a supplement or protein powder is right for you.