Why Do People Get Shorter as They Age?

If you’re middle-aged or older, you may have noticed you’re getting shorter. A little age-related height loss is both normal and common. In fact, nearly 80 percent of people will shrink an inch or two as they age.

Between the ages of 30 and 70, most men lose an inch in height, while most women shrink by about two inches. This shrinkage typically becomes noticeable around age 40, when people begin to lose about a half an inch of height per decade. After 80 years, both men and women may lose yet another inch.

Why Height Loss Happens

The spine consists of 24 small bones called vertebrae. Sandwiched between each vertebra is a soft, gel-like cushion, or disc, that acts as a shock absorber for the spinal column.

“Unfortunately, our spinal discs are not designed to last forever,” says Zachary Gordon, MD, a spine surgeon with the University Hospitals Spine Institute. “They wear down over time, gradually losing volume and narrowing. This is the most common reason why people shrink in height as they age.”

As the discs degenerate, the spine begins to tilt forward, which can cause people to appear shorter than they are. What’s more, people will often flex their hips and knees to help maintain an upright posture. This compensation can shorten muscles in the hips and knees, contributing to the height loss caused by disc degeneration.

Compression fractures are another common cause of height loss, particularly for women in their 50s and 60s. Compression fractures are breaks in the vertebrae caused by osteoporosis, a disease that causes bones to become weak and fragile. Over time, the back may become rounded and bent, forming a hunchback appearance.

Should You Worry About Shrinking?

A gradual loss of height is typically not cause for concern. However, shrinking too quickly could indicate a more serious health problem.

Dr. Gordon advises people who have shrunk one to two inches within a year to consult a doctor, as they may be at higher risk for spinal and hip fractures, as well as heart disease. Some studies have shown a possible link between height loss and an increased risk of coronary disease in men and stroke in women.

“If the speed of your height loss is slower but accompanied by other symptoms like severe back pain, numbness or tingling in the legs, or difficulty standing or walking, you should also consult a doctor,” he says. “These symptoms could indicate a number of issues that require medical attention, including the presence of a larger, underlying spinal fracture.”

Can You Stop Yourself From Shrinking?

While most people can’t prevent height loss entirely, here are a few strategies to maintain your bone and spinal health:

• Maintain good posture and avoid stooping: Practicing good posture reduces stress on your vertebrae.
• Exercise regularly: Putting pressure on your bones with weight-bearing aerobic exercises such as jogging, running or other activities that work the legs and the hips, helps build bone strength.
• Eat a diet rich in vitamin D and calcium: Calcium helps keep bones strong. Vitamin D helps your body absorb calcium.
• Limit alcohol: Alcohol can decrease calcium levels and speed up loss of bone density.
• Avoid tobacco products: Smoking and using other tobacco products can contribute to the development of osteoporosis and interfere with the body’s ability to heal itself.

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The spine surgeons at the nationally recognized UH Spine Institute specialize in providing the most advanced, minimally invasive treatment options for patients with spinal disorders.