Increasing height in adulthood is out of reach and not much can be done in this area, but there are ways that can be used to prevent shrinking or shortening associated with aging. The elderly can grow shorter with age because the cartilage between their joints wears out. As a result, osteoporosis develops, which causes short stature. In general, the shape of a person’s body changes naturally with age. These changes include short stature is inevitable. By choosing a lifestyle, these changes can be slowed down or accelerated
From the age of 40, for reasons such as osteoporosis or spinal compression, a person is shrinking by about 1.27 cm every 10 years, which will be a significant decrease over time.
Factors determining your height
Our height depends on many factors including genetics, gender, nutrition, and physical activity. People’s height also depends on the length of the bones of the legs, spine, and skull. The bones of the foot and skull remain almost unchanged with age and after adulthood, but the bones of the spine shrink. In many people, the bones become thinner with age. Each of the beads shortens a little, and as a result, our height also shortens. If a person also has osteoporosis, his height can be reduced by several centimeters.
Nutrition also affects a person’s height potential. Getting proper nutrition through your diet does not have to be complicated. Conversely, people who are not properly nourished may not be tall enough.
Studies have shown that over time, people become taller by increasing their nutrition. Therefore, children who eat a diet rich in calcium, protein, and other foods can maximize their growth potential.
Physical activity also plays a role in growth and height increase in childhood, so that being active stimulates the release of growth hormone. When this hormone is released, a child whose growth plates are not closed in his bones will grow faster than when he is not physically active.
Reasons for shrinking
Sarcopenia is a decrease in muscle mass, which leads to weakness and frailty and also a decrease in height. Osteoporosis causes bones to become weak and fracture, which can also cause a person to become shorter.
Should we pay attention to how fast we lose height? Yes. Shrinking too fast can be an indication of a much bigger problem. Those who lose one to two inches within a year may be at a higher risk for spinal and hip fractures as well as heart disease in men.
In the early thirties, muscle wasting begins, which is an age – related phenomenon. This phenomenon is sarcopenia. It means that a person loses three to five percent of their muscle mass every decade. The muscles in the upper torso are primarily responsible for keeping the body in a straight position. Therefore, reducing their ability to maintain body posture makes the person look more curved and shorter.
Contraction of the leg, upper body, and neck muscles is one of the most important reasons for decreasing height with age.
Muscle contraction also causes wear and tear on the joints and pain in the knees, neck, and spine.
Magnesium deficiency is one of the causes of muscle contraction.
How to reduce shrinking
The best way to prevent short stature due to aging is to do things that prevent bone loss.
Menopausal women and people at risk for osteoporosis should take 800 units of vitamin D ,1,200 mg of calcium, and 250 mg magnesium daily.
Regular exercise is also very important. Try to maintain your physical activity and be active.
Excessive tobacco and alcohol consumption also cause bone loss. So stop consuming them.
In consultation with your doctor, reduce or stop taking them if possible.
Having a healthy diet that includes fruits, vegetables, whole grains and the right amount of healthy fats can help.
Practice proper posture and sitting
Not only does standing and sitting in a proper position make tall people look taller, but these postures also help prevent headaches and back pain that are often accompanied by crooked walking.
To stand in a good position, you need:
- Keep your shoulders back
Pull the abdomen towards the spine and use the abdominal muscles to do this
Keep your head straight in line with your body
Keep your legs shoulder – width apart
Avoid bending your knees
- and allow the hands to hang naturally next to the body.
- Perform exercises that stretch the muscles in the back of the leg and the back of the thigh
To sit well, you need to:
- When sitting, place the soles of your feet on the floor
- Adjust the height of the chair so that the thighs are parallel to the ground when sitting and the feet are on the ground.
Avoid putting your feet together
Use a cushion or towel to keep your back in a comfortable position.
- Let the shoulders rest
Maintaining a good sitting position helps to maintain a proper space between the vertebrae and make the person look taller.