Musculoskeletal Disorders, or MSDs, are injuries, conditions, and disorders that affect the body’s musculoskeletal system. It includes the muscles, tendons, ligaments, nerves, discs, blood vessels, bones, and joints. MSDs are common, and the risk of developing them increases with age. The severity of an MSD can vary. They cause discomfort, recurrent pain, stiffness, swelling, and aching that interfere with everyday activities. Early diagnosis and treatment can alleviate symptoms and improve long-term health. Common disorders include:
The term musculoskeletal disorder is used as it accurately describes the injury or condition. Other terms used are repetitive motion injury, repetitive stress injury, and overuse injury. When individuals are exposed to MSD risk factors, they begin to fatigue. This can start a musculoskeletal imbalance. With time, fatigue completely overtakes recovery/healing, and the musculoskeletal imbalance continues, a musculoskeletal disorder develops. The risk factors are broken into two categories: work-related/ergonomic risk factors and individual-related risk factors.
Ergonomic Factors:
Force
Repetition
Posture
High Task Repetition
Many work tasks and cycles are repetitive and are typically controlled by hourly or daily production targets and work processes.
High task repetition combined with other risks factors like high force and/or awkward postures can contribute to the formation of MSD.
A job is considered highly repetitive if the cycle time is 30 seconds or less.
Forceful Exertions
Many job tasks require high force loads on the body.
Muscle effort increases in response to high force requirements. This increases associated fatigue.
Repetitive or Sustained Awkward Postures
Awkward postures place excessive force on joints, overload the muscles and tendons around affected joints.
The joints of the body are most efficient when they operate close to the mid-range motion of the joint.
The risk of MSD is increased when the joints are worked outside of this mid-range repetitively for sustained periods without a proper amount of recovery time.
Individual Factors
Unhealthy work practices
Lack of physical activity/fitness
Unhealthy habits
Poor diet
Unhealthy Work Practices
Individuals that engage in poor work practices, body mechanics, and lifting techniques are introducing unnecessary risk factors.
These poor practices create unnecessary stress on the body that increases fatigue and decreases the body’s ability to recover properly.
Poor Health Habits
Individuals who smoke, drink excessively, are obese, or exhibit numerous other poor health habits put themselves at risk for musculoskeletal disorders and other chronic diseases.
Insufficient Rest and Recovery
Individuals that do not get adequate rest and recovery put themselves at higher risk.
MSDs develop when fatigue outruns the individual’s recovery system, causing a musculoskeletal imbalance.
Poor Diet, Fitness, and Hydration
Individuals who eat unhealthily are dehydrated, at a poor level of physical fitness, and do not take care of their bodies are putting themselves at a higher risk of developing musculoskeletal and chronic health problems.
Causes
The causes of musculoskeletal disorders are varied. Muscle tissue can be damaged with the wear and tear of daily work, school, and physical activities. Trauma to the body can come from:
Postural strain
Repetitive movements
Overuse
Prolonged immobilization
Jerking movements
Sprains
Dislocations
Falling injuries
Auto accident injuries
Fractures
Direct trauma to the muscle/s
Poor body mechanics can cause spinal alignment problems and muscle shortening, causing other muscles to be strained, causing problems and pain.
Treatment Rehabilitation
A doctor will recommend a treatment plan based on the diagnosis and severity of the symptoms. They may recommend moderate exercise and over-the-counter medications like ibuprofen or acetaminophen to address occasional discomfort or pain. They often recommend chiropractic and physical therapy rehabilitation to learn how to manage pain and discomfort, maintain strength, range of motion, and adjust everyday activities. Different types of manual therapy, or mobilization, can treat body alignment problems. A doctor may prescribe medications like nonsteroidal anti-inflammatories NSAIDs to reduce inflammation and pain for more severe symptoms. For individuals with musculoskeletal disorders like fibromyalgia, medications to increase the body’s level of serotonin and norepinephrine may be prescribed in low doses to modulate sleep, pain, and immune system function.
Body Composition
Types of Pain
Pain can be grouped into three categories:
Early Warning Pain
This is most recognizable after having just touched a pan, and the hand jerks away before realizing how hot the pan is, also known as the withdrawal reflex.
This is a protective mechanism that helps avoid danger and is vital for survival.
Inflammatory Pain
This type of pain happens after an injury or surgery while the body is healing and recovering.
Inflammation prevents the body from performing movements to prevent and avoid re-injury.
Pathological Pain
This type of pain can happen after the body has healed, but the nervous system has been damaged.
This is often the case with individuals who sustain an injury and inform doctors that the injured area is never the same.
If the rehabilitation does not correctly heal the nervous system, protective pain measures can generate a false alarm causing pain signals to fire off.
References
Asada, Fuminari, and Kenichiro Takano. Nihon eiseigaku zasshi. Japanese journal of hygiene vol. 71,2 (2016): 111-8. doi:10.1265/jjh.71.111
da Costa, Bruno R, and Edgar Ramos Vieira. “Risk factors for work-related musculoskeletal disorders: A systematic review of recent longitudinal studies.” American journal of industrial medicine vol. 53,3 (2010): 285-323. doi:10.1002/ajim.20750
Malińska, Marzena. “Dolegliwości układu mięśniowo-szkieletowego u operatorów komputerowych” [Musculoskeletal disorders among computer operators]. Medycyna pracy vol. 70,4 (2019): 511-521. doi:10.13075/mp.5893.00810
Musculoskeletal system diseases. (n.d.). dmu.edu/medterms/musculoskeletal-system/musculoskeletal-system-diseases/
Roquelaure, Yves et al. “Troubles musculo-squelettiques liés au travail” [Work-related musculoskeletal disorders]. La Revue du praticien vol. 68,1 (2018): 84-90.
Villa-Forte A. (n.d.). Diagnosis of musculoskeletal disorders. merckmanuals.com/home/bone,-joint,-and-muscle-disorders/diagnosis-of-musculoskeletal-disorders/introduction
Maintaining the body’s musculoskeletal system and keeping it strong can be done through chiropractic and by managing general overall health. This system includes the:
Bones
Muscles
Tendons
Ligaments
Soft tissues
These all work together to support the body’s weight and allow for movement.Injuries, disease, and aging can cause stiffness, pain, and other issues with mobility, function that can lead to various conditions and/or disease.
The musculoskeletal system
The skeleton provides the framework for the muscles and other soft tissues. Working together, they support the body’s weight, help to maintain proper posture and the ability for movement. Various disorders and conditions can lead to problems with the musculoskeletal system. This includes:
Focusing on overall health and maintaining it will keep the system in top form. This is done by:
Eating a healthy balanced diet
Maintaining a healthy weight
Regular physical activity/exercise
Chiropractic support will take the body to optimal health levels.
How does the system work?
The nervous system is the body’s central command center. It controls voluntary muscle movements. Voluntary muscles are controlled intentionally. Large muscle groups are utilized to do activities like lifting a large object. Smaller groups are used for movements, like pressing a button. Movement/motion occurs when:
The nervous system which includes the brain and nerves, transmits a signal to activate the skeletal/voluntary muscles.
The muscle fibers contract/tense in response to the signal.
When the muscle activates, it pulls on the tendon.
Tendons attach muscles to bones.
The tendon pulls the bone, generating movement.
For the muscle to relax, the nervous system sends another signal.
This signal triggers the muscle/s to relax/deactivate.
The relaxed muscle releases tension
The bone is moved to a resting position.
System Parts
The musculoskeletal system functions to help stand, sit, walk, run and move in general. The adult body has 206 bones and more than 600 muscles. These are connected by ligaments, tendons, and soft tissues. The parts of the system are:
Bones
Bones support the body, protect organs and tissues, store calcium, fat and produce blood cells.
A bone’s outside shell encapsulates a spongy center.
Bones provide structure and form to the body.
They work with the muscles, tendons, ligaments, and other connective tissues to help with movement.
Cartilage
This is a type of connective tissue.
Cartilage provides cushion to the bones inside the joints, along the spine, and ribcage.
It is firm and rubbery.
It protects bones from rubbing against each other.
It is also found in the nose, ears, pelvis, and lungs.
Joints
Bones come together and form joints.
Some have a large range of motion, for example, the ball-and-socket shoulder joint.
Others, like the knee, allow bones to move back and forth but do not rotate.
Muscles
Every muscle is made of thousands of fibers.
The muscles allow the body to move, sit upright, and remain still.
Some muscles help with running, dancing, and lifting.
Others are for writing, fastening something, talking, and swallowing.
Ligaments
Ligaments are made of tough collagen fibers
They connect the bones and provide stability to the joints.
Tendons
Tendons connect the muscles to the bones.
They are made of fibrous tissue and collagen
They are tough but not as stretchable.
Conditions and disorders
Various conditions can cause problems with the musculoskeletal system. They can affect the way an individual moves. The most common causes of inflammation, pain, and mobility issues are:
Aging
With the natural aging process, bones lose density.
Less-dense bones can lead to osteoporosis and bone fractures/broken bones.
As the body ages, muscles lose their mass, and cartilage starts to wear down.
This can lead to pain, stiffness, and decreased range of motion.
After an injury, an individual might not heal as quickly.
Arthritis
Pain, inflammation, and joint stiffness are the result of arthritis.
Older individuals are more likely to develop osteoarthritis. This is from the cartilage inside the joints breaking down. However, the condition can affect individuals of all ages.
Other types of arthritis also cause pain and inflammation. This includes:
Rheumatoid arthritis
Ankylosing spondylitis
Gout
Back problems
Back pain and muscle spasms can result from muscle strains or injuries, for example, a herniated disc.
Some conditions like spinal stenosis and scoliosis can cause structural problems in the back.
This can lead to pain and limited mobility.
Cancer
Different types of cancer affect the musculoskeletal system, for example, bone cancer.
Congenital abnormalities can affect the body’s structure, function, and appearance. For example, clubfoot is a common musculoskeletal condition that babies can be born with. It causes stiffness and reduces the range of motion.
Disease
A wide range of diseases can affect bones, muscles, and connective tissues functionality.
For example, osteonecrosiscauses the bones to deteriorate and the cells to die.
Other disorders, like fibrous dysplasia and brittle bone disease, cause the bones to fracture/break easily.
All types of injuries can affect bones, muscles, cartilage, and connective tissues.
Injuries can occur from repetitive overuse. Examples include:
Carpal tunnel syndrome, Bursitis, and Tendinitis
Sprains
Muscle tears
Broken bones
Injuries to the tendons, ligaments and other soft tissues can lead to chronic conditions.
Maintaining musculoskeletal health
Recommended ways of maintaining a healthy musculoskeletal system are to keep the bones and muscles healthy by getting:
Regular physical activity and exercise
This includes weight-bearing exercises combined with cardiovascular activities. Strengthening the muscles will support the joints and protect/prevent damage.
Proper sleep
This is so the bones and muscles can recover and rebuild.
Maintain a healthy weight
Added weight places pressure on the bones and joints.
This causes various health problems.
If there is added weight, it is recommended to consult a health coach and nutritionist about a personalized weight-loss plan.
They can help make healthy food choices that will make for strong bones and include anti-inflammation foods.
Quit tobacco use
Smoking decreases blood flow in the body.
The bones, muscles, and soft tissues need proper blood circulation to maintain health.
Regular chiropractic adjustments
Adjustments will help maintain the body’s balance and alignment.
This, along with recommended stretches and exercises, will take the body to optimal health.
Healthy Body Composition
Bodyweight Squat
This is one of the best strength exercises for building general functional low body strength. The muscle groups that get worked include the:
Quadriceps
Hamstrings
Glutes
Deep abdominals
Hip abductors
Hip rotators
Squats work almost every muscle in the legs. This also builds core strength to help with everyday movements like pushing, pulling, and lifting. There is no need to load added weight on the back to benefit from this exercise. Using the body’s weight is a perfect workout. This can be done with several variations once strength is built up. The objective is to focus on strict form for maximum effectiveness.
The feet should be shoulder-width apart.
Bend at the hips
Don’t let the knees go past the toes.
Lower the body until the thighs are parallel to the floor
References
American Chiropractic Association. Back Pain Facts and Statistics. Accessed 1/5/2021.
Centers for Disease Control and Prevention. Arthritis. Accessed 1/5/2021.
Centers for Disease Control and Prevention. Arthritis-Related Statistics. Accessed 1/5/2021.
Centers for Disease Control and Prevention. Work-Related Musculoskeletal Disorders & Ergonomics. Accessed 1/5/2021.
Merck Manuals. Effects of Aging on the Musculoskeletal System. Accessed 1/5/2021.
National Institute of Arthritis and Musculoskeletal and Skin Diseases. Healthy Muscles Matter. Accessed 1/5/2021.
Having the right attitude about weight loss can go a long way in being successful. Being overweight contributes to poor health, sleep problems, increased risk for disease/s, and back pain. Weight problems can result from:
Eating the wrong food/s
Limited or no regular physical activity/exercise
Stress eating
Age
Genetics
These can all be overcome by setting sensible goals and realistic expectations. The first step is to discuss weight loss and general health with your healthcare provider. A doctor, health coach, or fitness chiropractor can help develop a fully customized weight loss treatment plan along with exercise, diet, and lifestyle changes/adjustments. Weight loss plans can include:
Surgical modification of the digestive system if necessary
A realistic properly developed and safe weight loss plan has a greater rate of success. If your doctor isn’t quite sure which is the best approach, they could reference a health coach, weight loss, or metabolic specialist. Assessing one’s body weight is now a more involved process than just stepping on a scale. The assessment usually involves measuring the Body Mass Index or BMI, waist circumference, and medical history. This information is analyzed to determine if there are any risks due to excess weight like high blood pressure, diabetes, heart disease, and cancer.
Nutrition Feeding The Body
A weight-loss treatment program does require a reduction in calories. An optimal treatment plan means changing/adjusting lifestyle bad habits and turning them into good/positive habits. This can include nutritional education, relearning to eat, manage stress, and adapting.
It is important to feed the body the proper nutrients it needs to maintain optimum health. No one food has all these essential nutrients. Therefore, it takes a combination of a variety of foods to help meet the body’s needs. If an individual has been overweight or obese for an extended amount of time, the body could be starving for these vital nutrients.
Nutrients
Sources
Functions
Proteins
Meat, Fish, Poultry, Eggs, Dairy, Legumes, Nuts
Formation of muscles, bone, blood, enzymes, specific hormones, cell membranes, tissue repair, regulates water/acid-base balance
Carbohydrates
Grains, Fruits, Vegetables
Supplies energy to brain cells, nervous system, blood, and muscles during physical activity and exercise
Fats
Meat, Fish, Poultry, Supplements
Supplies energy, insulates/cushions organs, helps in vitamin absorption
Vitamins
Fruits, Vegetables, Grains, Meat, Dairy
Promotes chemical reactions in the body’s cells
Minerals
Contained in most food groups
Regulates body functions, assists with growth, a catalyst for energy release
Water
Water, Liquids, Fruits, Vegetables
Medium for transporting chemicals, assists in chemical reactions, regulates temperature, removes waste, accounts for 50-70% of body weight
Types of Fats
Fats are essential in absorbingfat-solublevitamins A, D, E, and K.
Saturated Fat is known to increase blood cholesterol levels. This type of fat is found primarily in meat and dairy products. For example butter.
Polyunsaturated Fathas been shown to lower blood cholesterol levels. It is found in plant sources like cottonseed, corn, safflower, sunflower, and soybean.
Monounsaturated Fat has been shown to lower thelow-density cholesterol or LDL, which is unhealthy cholesterol. It can be found in avocados, olive, canola, and peanut oil.
A healthy diet should not exceed 30% of fat per day. An easy way to cut back is to:
Go for lean cuts of meat
Trim the visible fat
Remove the skin from poultry
Select water-packed tuna
Choose dairy products made from skim or low-fat milk
Eating and Losing Weight Recommendations
These recommendations could be redundant, but it is a start.
Drink at least eight glasses of water every day. This does not include tea, coffee or other beverages
Eat only when hungry
Stop when full
Eat and chew slowly – It takes 20 minutes for the stomach to tell the brain the body is full
Select foods that take a lot of chewing, which will satisfy the body with less food
Drinking a warm beverage with a meal helps promote the feeling of fullness and satisfaction
Serve food on a smaller plate – This fools the eyes, fooling the brain into believing that the meal is the same amount
Have a piece of fruit or a small fruit smoothie in between meals to keep hunger in check
Keep the kitchen stocked with healthy ready to eat snacks
It’s the small thorough steps that add up to achieve goals
Physical Activity Benefits
Healthy food combined with healthy eating habits and regular physical activity can help weight loss goals be met. Building and preserving muscle mass helps the body burn calories. Plus it decreases the risk of:
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
For many chiropractic patients, the first experience with chiropractic comes during early adulthood or middle age. Most adults seek out chiropractic care because they are in some sort of pain. If you are one of those that are new to chiropractic, its effectiveness may surprise you. Your next thought might be about how chiropractic could help others in your life�friends, family and more.
Fortunately, sharing chiropractic with your loved ones is easy because it is so well-suited to just about everyone. Whatever the age of the individual, chiropractic can be adapted to provide gentle preventative care and to improve overall health.
Smiling multi-generation family smiling down at the camera
Chiropractic for Children
Sometimes it can seem like children are invincible. They are flexible, heal quickly and tend to bounce back from situations that would floor an adult. But kids need support to be as healthy as possible, especially as they grow up. Chiropractic care is excellent for encouraging healthy growth in infants, toddlers, children, and teens.
Some of the benefits of chiropractic for children include:
Spinal alignment. The small spines of children can become misaligned much like those of adults. Regular chiropractic adjustments help to bring your child�s spine back into proper alignment, which encourages proper functioning of the nervous system, immune system and more.
Healthy movement patterns. It is normal to develop at least a few unhealthy movement patterns as we move from childhood to adulthood. These bad patterns can lead to injuries on down the line. Chiropractic care can help teach children how to move safely, which can yield benefits for a lifetime.
Gentle adjustments designed for young bodies. Chiropractors who work with children learn special techniques to ensure that adjustments heal and not hurt. Immature bodies work in much the same way as older bodies, but a delicate touch is still important for safety.
Chiropractic Care for Older Adults
Older adults can also experience numerous benefits from chiropractic care. The elderly in particular face a number of health challenges that chiropractic can assist with. Some of the benefits of chiropractic care for older adults include:
Pain relief. Chiropractic can do wonders for pain management, all without drugs or surgery. Regular adjustments and other supplemental therapies have been proven to reduce or eliminate pain, something older adults can truly appreciate.
More mobility. Just because you get older does not mean you should have to stop doing the things you love. Chiropractors know how to gently increase your mobility so that you can get back on your feet and enjoy life the way you deserve.
Improved immune response. The nervous system and immune system are linked in many ways. Adjustments help to align the spine and improve nervous system function. An adjustment can also aid in immune system function, which means your body can fight off invaders more effectively.
Contact us today to schedule an appointment with our chiropractic team. We look forward to meeting you!
Benefits of Using Custom *Foot Orthotics* | El Paso, TX (2019)
Foot Orthotics
Experiencing foot pain, there�s no doubt you checked out your foot to make sure it�s not�injured�or hurting from�improper fitting shoes, corns, plantar fasciitis, etc. This may seem counterintuitive, but you may want to check the condition of the�lumbar spine (lower back)?� Most foot problems are caused by issues with the foot itself, but you might be surprised to find that pressure on the sciatic nerve can cause intense foot pain.
What is a Pronated Foot and Can Custom Orthotics Help?
When a foot is pronated, it means the arches have fallen and the foot is flat.
Flat feet are less shock-absorbent and make for a less stable base for the rest of the body. This includes the bones, muscles, ligaments, and tendons.
Flat Feet can also:
Shift the body out of alignment
Cause pain in the feet, knees, hips, neck, and spine
Lead to injury/s like shin splints, Achilles tendinitis, and plantar fasciitis
Women with flat feet are 50% more likely to have low back pain
Up to 1/3 of people suffer from flat feet
�Pronation Causes
The connective tissue, called the plantar fascia, on the underside of the foot is what maintains the foot�s healthy arch shape.
Walking and standing, injury and health conditions can cause the fascia to stretch out and flatten.
Once the fascia stretches out, there is nothing to bring the spring back.
Treatment
Chiropractic adjusting to ensure proper positioning of bones and joints
Custom orthotics for pronation control, support, and comfort
Chronic Inversion Sprain
Foot Dysfunction can very easily cause a domino effect that extends all the way to the back. The feet are the foundation of the body and when there is a problem with the way they function it can cause the entire body to shift out of alignment. For instance, overpronation of the foot causes a series of internal changes that extend up through the leg. The femur may rotate causing hip pain and inflammation of the sacroiliac joint which leads to back pain. Other misalignments in the body that are caused by foot problems can also lead to chronic lower back pain as well.
NCBI Resources
The best way to keep your spinal joints healthy over the long-term is to make regular visits to your chiropractor while also maintaining a healthy diet and�exercise regimen. Everyone is different, which is why it is important to get customized treatment from your chiropractor.
Chiropractic care has enjoyed a tremendous boost in popularity among the population. They use it to help manage their pain, chronic conditions, prevent injury, and improve range of motion, flexibility, and wellness. But at what age should someone begin chiropractic care? What is the best time to start seeing a chiropractor?
The short answer is, as early!
Continue for the long answer.
Children & chiropractic care
Yes, children can see a chiropractor and receive treatment. Most chiropractors will see children under 18 years of age and many will see children under 2, including infants. It is safe, non-invasive, and is medication free.
Adverse events associated with pediatric chiropractic are extremely rare and there are no reported deaths resulting from the treatment. It is largely considered to be one of the safest forms of treatment available for a wide range of conditions, including pain management.
Most chiropractors are trained in treating children as part of their education. The techniques are gentle but effective. Chiropractic is a safe, effective complement to regular child healthcare.
The bigger question is, should children receive chiropractic care? And the answer to that is, absolutely!
Benefits from chiropractic care
When a child�s spine is aligned correctly, they tend to be healthier. Birth itself can put the body through some degree of trauma as the infant is squeezed through the birth canal, often aided by forceps or suction.
Later, as they learn to crawl and walk, the falls and bumps they receive can also put stress on the body by taking the spine out of alignment and the body out of balance. Chiropractic provides children with relief from those stressors and helps them have stronger bodies to withstand better the physical stressors they will experience in adulthood.
The first ten years of a child�s life are a time of rapid development and growth. However, even seemingly innocuous activities like using a computer or wearing a backpack can cause misalignments of the spine. Add to that sports injury and poor posture, and you have even more reasons to begin chiropractic care for your child as early as possible.
When the spine is not aligned, it can put pressure on various nerves and interrupt the pathways of the nervous system. This can result in organ malfunction or not performing at an optimal level as well as muscle issues. This can lead to a variety of symptoms such as asthma, bed wetting, colic, stomach ache, hyperactivity, ear infections, common flu or colds, and poor posture.
Gentle, safe chiropractic adjustments can help children find relief from these symptoms. It can also be used as a preventative care strategy so that children can avoid developing them. It plays a positive, effective role in a child�s overall wellness and good health.
Safe for children
What many parents may not know is that chiropractors have been treating children for more than 100 years. It has an excellent reputation and studies show it is extremely safe. Studies that examine malpractice insurance coverage show that chiropractors have a very low risk and exceptional safety record.
As soon as the baby is born, he or she should be evaluated by a chiropractor. Even an �easy� birth with no complications can put stress on the infant�s spine which, in turn, puts stress on the nervous system. When evaluated at birth, the chiropractor can apply gentle, non-force pressure to realign the baby�s spine. Both mother and child will reap the benefits of a healthier, happier baby.
If you are in your 40s, and you measured your height, chances are you would not be the same height that you were in, say, high school. It’s true. As we get older, we tend to shrink. A French study in 2010 measures more than 8,000 women who were over the age of 60. They then asked each woman to estimate her own height. Nearly all of the women in the study overestimated their height. Some overestimated by as much as 2 inches. This is not wishful thinking on the women’s part; they recalled their tallest height. Shrinking in stature is a normal part of the aging process, but there are ways you can stop it or at least slow it down.
What Causes People to Shrink?
There are several reasons why a person may lose some height as they age :
A condition like osteoporosis can cause loss of bone density, leading to a compression fracture which is essentially a collapse of the vertebrae
Flattening of the feet. As we age, our arches flatten out, and this can take inches off our height
Dehydration of the discs that lie between each vertebra. Dehydration can cause the discs to compress.
A stooped posture caused by loss of muscle in the core or abdomen
Getting Shorter by the Numbers
It is estimated that the average person will lose about to inch every decade after they turn 40 (although some estimates say 30 and others say 50). Women are also more prone to height loss than men. The Baltimore Longitudinal Study of Aging (BLSA) found that between 30 and 70 years of age, women lost, on average, 2 inches while men lost around 1 inch of height. By the age of 80, women had lost a little more than 3 inches while men lost 2. However, with all of the varying factors, some people will lose more and others will lose less, and some don’t shrink an inch.
Health Implications of Height Loss
It is important to know that height loss can be an indicator of a problem. Probably the most concerning of the conditions is skeletal problems, such as a compression fracture.
Such a condition can be debilitating, causing back pain and mobility problems. Muscle loss can also cause pain, as can compressed discs. It is important to stay on top of it, get ahead of any potential problems.
Height loss can also be a symptom of other problems that are physiological or metabolic in nature. It can also indicate inadequate nutrition or poor health. In short, if you experience height loss, it may be in your best interest to pay attention and talk to your doctor.
Combating the Shrinkage
While genetics does play a large part in certain conditions that can cause you to lose height, there are some things you can do that may help. If you are still below the threshold age, start taking care of yourself, get the proper nutrition, exercise, get enough sleep, and drink plenty of water. The better the foundation you build when you are young, the better you will be as you age.
Older people may be able to slow the shrinkage by eating a healthy diet rich in calcium, doing weight-bearing exercises, staying hydrated, and avoiding unhealthy practices such as drinking alcohol and smoking. Study after study shows that exercise works, so that should be a priority. Hydration is also key. In the end, the better you take care of your body when you are young, the better care it will take of you when you are older.
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