A friend whom I hadn’t seen for a few weeks greeted me with these words: “Every time I see you, you’re taller.“ You may expect to hear that when you’re seven or 17, but I’m in my 70s. I couldn’t help feeling smug.
I decided
to do some research to understand why I wasn’t shrinking like all the other
seniors I know. Here’s what I found.
Is It Normal to Lose Height as You Get Older?
Most
authorities agree it is normal for one’s body to shrink with age.
According
to UAMS Health: “Men can
gradually lose an inch (2.5 cm) between the ages of 30 to 70, and women can
lose about two inches (5 cm). After the age of 80, it’s possible for both men
and women to lose another inch (2.5 cm).”
The
Cleveland Clinic attributes this to the fact that “the
discs between your spine’s vertebrae flatten, your muscles start to lose
mass, and the spaces between your joints narrow.”
How Much Height Loss Is Abnormal?
However, if
you’ve lost three or four inches, that could mean you have osteoporosis and so
need to consult a medical practitioner. Rheumatologist Dr. Abby G. Abelson, MD,
FACR from the Cleveland Clinic says:
“Certainly,
losing a half-inch or three quarters of an inch may be normal, but I’ve seen
patients who say they’ve lost two, three, or four inches in height, and they
thought that was a natural consequence of aging. But it’s not.”
How to Prevent Height Loss as You Age
So, it may
be normal, but is it preventable?
The
solution for preventing that normal shrinking (not the one caused by
osteoporosis) is very clear and involves several strategies:
Get Enough Vitamin D
Mention of
Vitamin D automatically brings our thoughts to sunlight. If you spend a lot of
time indoors, a vitamin D supplement may be necessary. If you live in a country
that doesn’t see much sunlight in winter, you will probably need to take a
vitamin D supplement during that time.
Eat Calcium Rich Foods
Calcium is
the number one mineral for bone density. It’s best to take it with food,
because many calcium supplements contain relatively indigestible forms of
calcium.
Aerobic Exercise
Exercise,
particularly the aerobic kind, is an important ingredient to a strong body.
One
Israeli study measured 2,000 men and women ages 35
to 55 in 1965, and then again in 1995. Those who engaged in moderately vigorous
aerobic activity, even if they started after age 40, lost only half as much
height as those who stopped exercising in middle age or never exercised at all.
Weight Training
Weight training
can help you keep good posture through maintaining muscle mass. I particularly
recommend banded face pulls
as an important part of your exercise routine. You can even do these easily at
home if you buy a set of resistance bands, which are very cheap.
This
exercise works the shoulder and the back, so it helps maintain your posture. Don’t
be afraid of lifting weights, as there are
so many advantages not just in terms of height.
Here’s My Secret
I measured
my height a couple of months ago. If anything, I’m about half an inch (1.25 cm)
taller than I was in my 20s. So not only haven’t I shrunk, I’ve actually increased
my height. So, what’s going on?
My friend
who commented on my height went on to say: “It must be all this gym stuff
you’re doing.” I think she’s right, plus the nutrient-rich
plant-based diet I follow. I also use my bike as my
main means of transport, cycling 30–40
miles (48–64
km) a week.
We often
think we need to drink cow’s milk to get enough calcium, but in fact there are
good vegan sources in green leafy vegetables, almonds, sesame seeds (and so
tasty tahini spread), dried figs, chia seeds and pulses (legumes).
All of
these foods are packed with other nutrients as well. So, in addition to getting
the calcium you need, you’ll be enjoying a whole range of phytonutrients to
support your body and well-being.
You may be
thinking that you are too old to
go to the gym, but think again.
I feel this simple measure – my height now compared with what it was in my 20s – is another indication that I have an abundantly healthy lifestyle (which I proudly document on my Instagram account) that brings along many other benefits.
It is normal for most people to lose height as they get older. This is because they don’t eat a nutrient-dense diet and they don’t maintain their muscle mass through weight training and other fitness activities. I don’t know about you, but I’ve never been that keen on being normal.
Let’s Have a Conversation:
How
has your height changed with age? What are you doing to maintain your posture?
Do you think it’s possible to reverse the height loss process? Please share in
the comments below!
