Why Do People Shrink?

Here’s what height changes can tell us about bone health.

Have you noticed that you don’t seem to be as tall as you used to? Losing inches of height can be a normal part of aging, but sometimes it’s a sign of a health problem. Let’s explore the science behind shrinking and tips for keeping bones healthy so you can stand tall.

Height Loss Can Point to Bone Weakness

Generally, losing height is an invisible process. You may not be aware that it’s happened until you’re measured at a visit with your provider.

According to Harvard Health, small fractures in the bones of the spine often lead to shrinking. Bones tend to weaken with age. Increased weakness and natural pressure on the bones can cause tiny breaks or fractures. The breaks cause bones to spread out and become shorter. When that happens in multiple spinal bones, it can add up to 1 to 2 inches of lost height.

These fractures are more likely if you have osteoporosis, a condition that weakens bones. If you notice changes in height, talk with your provider about possible bone loss. Almost 80% of people shrink 1 to 2 inches as they age, according to University Hospitals, but it’s important to pay attention to how fast it happens. If you shrink more than 1 inch in a year, it may be worth looking into the cause and getting a bone mineral density screening.

Standing Tall:
3 Healthy Habits^* to Prevent Shrinking

Caring for your bone health at any age can help slow or stop changes in height. Bone weakness becomes more common as early as your 30s, according to University Hospitals. This is when your body slows down bone development and speeds up bone breakdown. Help slow down shrinkage with these tips:

1. Sit up

Watch your posture. If you tend to slouch, pull your shoulders back while you straighten your spine. This is a quick way to take pressure off the bones of the spine. The more often you do it, the better the results. If you sit a lot, leave yourself a reminder note near your favorite chair.

2. Eat well^ and get moving**

Foods like yogurt, almonds and leafy greens are rich in bone-boosting calcium. Pair them with regular exercise to build stronger bones. Try a brisk walk, yoga, swimming or light weight training.

3. Avoid vices

Stay away from tobacco for better bone health, among many other reasons. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, there is a connection between tobacco use and weak bones.

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This publication is for informational purposes only and does not replace the care or advice of a doctor. Always talk with a doctor before beginning any exercise program, therapy or medication. Plans are insured through UnitedHealthcare Insurance Company or one of its affiliated companies, a Medicare Advantage organization with a Medicare contract. Enrollment in the plan depends on the plan’s contract renewal with Medicare. This information is not a complete description of benefits. Contact the plan for more information. Limitations, copayments and restrictions may apply. Benefits, premium and/or copayments/coinsurance may change on January 1 of each year. UnitedHealthcare does not provide any assurances nor accept any responsibility or liability regarding the quality, nutritional value, or safety of the included recipes.

*Information is for educational purposes only and is not a substitute for the advice of a licensed medical provider. Consult your provider prior to beginning an exercise program or making changes to your lifestyle or health care routine.

**This information is for educational purposes only and UnitedHealthcare does not provide any assurances nor accept any responsibility or liability regarding the quality, nutritional value, or safety of this information.