How to Prevent Losing Height as You Age

It’s not unusual to notice that you’re a little shorter than you used to be, or that you now see eye-to-eye with people who once seemed shorter. Height loss is a common part of aging, and the primary reason is loss of bone density.

The good news is that there are steps you can take to protect your bones, maintain strength, and reduce your risk of age-related height loss and fractures.

At his practice in Tarzana, California, Dr. Samuel I. Fink provides comprehensive care for adults at every stage of life. In this month’s blog, we explain why height loss occurs with age and share practical ways to support bone health.

Why does height loss happen with age?

Your bones are living tissue that constantly remodels itself. When you’re young, new bone is created faster than old bone breaks down, which helps build density and strength. As you age, that process reverses—bone tissue breaks down more quickly than it’s replaced.

This gradual loss of bone density can lead to osteoporosis, a condition that weakens bones and makes them more prone to fractures. Osteoporosis also contributes to spinal changes that result in height loss. Women are at higher risk because they generally have smaller bones and experience a rapid decline in bone-supporting estrogen after menopause.

In the United States, an estimated 10 million adults over age 50 have osteoporosis, and about 8 million of them are women.

How to slow down bone loss

Although it isn’t possible to completely stop age-related bone loss, there are proven steps you can take to strengthen your bones and protect your height:

1. Get enough calcium and vitamin D

Both calcium and vitamin D are essential for bone health. Adults over 50 should aim for 1,000–1,200 milligrams of calcium daily. Good food sources include dairy products, leafy greens, beans, salmon, and tuna.

Vitamin D helps your body absorb calcium. You can get it from fortified foods (such as orange juice or soy milk), fatty fish, egg yolks, moderate sun exposure, or supplements if needed.

2. Stay active

Weight-bearing activities stimulate bone remodeling and encourage the production of new tissue. Walking, jogging, and strength training are excellent options to keep bones strong. A sedentary lifestyle, on the other hand, can accelerate bone loss.

3. Make healthy lifestyle choices

Smoking and carrying excess weight both increase the risk of osteoporosis. Quitting smoking and maintaining a healthy weight not only benefits your overall health but also supports stronger bones.

Protecting your bone health

Losing some height with age is common, but with the right habits, you can help keep your bones healthier for longer.

To learn more about preventing osteoporosis and managing age-related changes, schedule an appointment with Samuel I. Fink in Tarzana, California. Call our office or request your visit online today.