Why do people get shorter as they age?
Although people do not develop a hunchback as they age, they do become shorter. Why does this happen?
The phenomenon of "shrinking" is quite common in daily life, which means that as people age, they tend to become shorter compared to when they were young. Some elderly people may even develop a hunchback. The decrease in height can be attributed to two main reasons: first, pathological fractures of the vertebrae. When the spine experiences osteoporosis, tiny fractures, known as compression fractures, can occur unintentionally. These fractures can cause the vertebrae to become wedged, concave, or flattened, leading to a hunchback posture and a decrease in height. Second, degeneration of intervertebral discs. The intervertebral discs that connect the vertebrae can dehydrate and degenerate with age, causing a narrowing of the spaces between the spinal bones and resulting in a decrease in height. Due to the thinning of the intervertebral discs and a decrease in their ability to resist compression, the vertebrae can easily fracture under mild pressure, further contributing to a decrease in height.
The importance of preventing osteoporosis
Osteoporosis is a common condition among middle-aged and elderly people. According to statistics, the incidence of osteoporosis in Chinese women aged 60-69 is as high as 50%-70%, while in elderly men, it is 30%. Osteoporosis increases the fragility of bones and makes them more prone to fractures. As bone loss initially occurs in the trabecular bone area, osteoporotic fractures most commonly occur in areas rich in trabecular bone, such as the vertebrae, hips (neck of the femur and greater trochanter), and arms.
Preventing osteoporotic fractures is crucial as they can have serious consequences for patients and their families. To prevent such fractures, it is important to intervene in osteoporosis through lifestyle modifications. This involves maintaining a stable level of bone formation and resorption by regulating bone metabolism, reducing bone absorption, and increasing bone formation to improve bone quality.
Preventing osteoporosis in the elderly
For the elderly, it may be too late to "build bone" at this stage of life. However, there are some lifestyle strategies, such as increasing calcium intake, engaging in moderate exercise, and preventing falls, that can help prevent further bone loss and reduce the risk of accidents caused by "brittle bones."
Tips for preventing osteoporosis in the elderly
1. Engage in suitable physical exercise. Exercise increases blood circulation in bone tissue and promotes the activity of bone-forming cells. Additionally, exercise and weight-bearing stress facilitate the deposition of calcium ions, leading to improved bone quality. Joint movement stimulates the extrusion and absorption of synovial fluid, promoting the metabolism of joint cartilage, preventing joint adhesion and stiffness, and preventing muscle atrophy due to disuse.
2. Strengthen measures to prevent falls, collisions, and accidents in daily life. Timely treatment of vision impairments such as cataracts is important for the elderly. Declining balance and coordination, as well as poor vision, are significant factors contributing to falls and fractures in the elderly.
3. Ensure an adequate intake of calcium and vitamin D while reducing salt intake.
Calcium: Calcium is the preferred material for bone formation. Recent research suggests that elderly individuals should consume at least 700mg of calcium daily.
Vitamin D: Alongside calcium supplementation, it is essential to ensure an adequate intake of vitamin D. Active vitamin D not only promotes bone formation but also improves neurological and muscular function, thereby reducing the risk of fractures. It is recommended that elderly individuals supplement their diet with 5-10mg of vitamin D daily.
Estrogen: For postmenopausal women experiencing rapid bone loss, appropriate use of exogenous estrogen or plant-based estrogen can help control bone loss.
4. Quit smoking and limit alcohol consumption. Research has shown a negative correlation between smoking and alcohol consumption history and bone density, with longer histories of smoking and alcohol consumption leading to greater reductions in bone density. Therefore, elderly individuals should quit smoking, limit alcohol consumption, drink tea and coffee in moderation, reduce the intake of carbonated beverages, and maintain a moderate body weight.
5. Use sedatives correctly. This class of drugs can interfere with bone metabolism and inhibit normal bone formation activity.
