We are all familiar with the common signs of getting older like loss of memory, hearing and sight – but losing height is another sign of ageing – and it can start as early as your thirties.
Adam Hawkey (pictured), an Associate Professor in the School of Sport, Health and Social Sciences at the UK’s Solent University and the Deputy Chair of The British Association of Sport and Exercise Sciences (BASES), has told The Conversation that this shrinking is due to several factors around changes in the bone, muscles, joints and other tissues in your body – and while some height loss is normal, major height loss could be a sign of a deeper problem.
So, why the drop in stature?
Professor Hawkey says we all experience age-related muscle loss – known as sarcopenia – from as early as our thirties which reduces our muscle mass at a rate of 3 to 5% each decade. If we lose this muscle mass in our torso, this can affect our posture and make us appear more stooped and therefore shorter.
Bone health is also key. We reach 90% of our peak bone mass in our late teens, reaching our full bone growth in our mid-twenties.
But from the ages of 35 to 40, you begin to lose more bone than is generated – eventually leading to osteoporosis, or low bone mass, which results in a greater risk of fractures – including in the spine where it can affect height.
Finally, the vertebral discs in our spines that cushion the vertebrae – which are about 80% water when we are young – gradually flatten as we age – again impacting on our height.
So, can you keep standing tall as you get older?
The Professor says while most height loss is determined by your genes, regular exercise – especially activities that involve weight-bearing – eating foods high in vitamin D and calcium – like almonds, broccoli and kale – not smoking or drinking alcohol and limiting caffeine consumption can all help.
And if you are concerned that you or someone you know is losing too much height, see a doctor.
As they say, every little bit helps!
