Menopause and Height Loss: Is There a Connection?

Some women may feel as if they’re getting shorter over time. This isn’t unusual, as many people experience a loss of height with age. Natural aging causes changes to the body’s musculoskeletal system. However, women tend to be affected by height loss more than men, and menopause may play a role. Hormonal shifts during this phase of life can affect women’s bone health, which may accelerate height loss.⁽¹⁾⁽²⁾Height loss may make women more prone to bone fractures, gastrointestinal problems, or urinary issues. It can also affect their quality of life and may increase the risk of death.⁽²⁾ Understanding the connection between menopause and height loss can help women understand why they may become shorter over time. This article will also explore strategies for keeping bones strong and healthy later in life.

How Menopause Affects Bone Density

The body experiences hormonal changes during menopause that significantly impact bone density. Estrogen is the main sex steroid hormone in women, and it supports the health of bones, muscles, and joints. Progesterone is another key hormone that helps the body form new bone.⁽³⁾⁽⁴⁾ 

As hormone levels decrease, menopausal women may experience increased inflammation, reduced muscle mass, and bone loss.⁽³⁾ In fact, the Endocrine Society reports that women can lose as much as 20% of their bone mineral density (BMD) during the menopause transition and into their postmenopausal years.⁽⁵⁾ 

Bone loss can lead to osteoporosis, a condition characterized by weakened bones. Women with this condition are more likely to experience bone fractures, which can limit day-to-day functioning and mobility.

Causes of Menopausal Height Loss

Structural changes in the spine, osteoporosis, bone fractures, and changes in posture can all contribute to menopausal height loss.

Spinal Changes

The discs that sit between each of the spinal bones are called intervertebral discs. They protect the spine against trauma through shock absorption. As the body ages, these cushion-like discs can become stiff, dry, and thin, resulting in height loss.⁽¹⁾⁽⁶⁾ 

Hormonal shifts during menopause can also affect the intervertebral discs, causing them to become shorter and less elastic. One study found that postmenopausal women lost an average of 0.4 inches in height over five years, with nearly 7% losing 1 inch or more. While menopause may be a contributing factor, height loss was also found to be influenced by other risk factors like physical activity levels, body weight, and the use of oral corticosteroids.⁽²⁾⁽⁶⁾ 

Osteoporosis and Bone Fractures

Osteoporosis affects 1 in every 2 postmenopausal women.⁽⁵⁾ The condition increases the risk of spinal fractures, also known as vertebral compression fractures. Research suggests that at least 25% of all postmenopausal women experience this kind of bone break.⁽⁷⁾ Vertebral fractures may contribute to height loss later in life. Conversely, menopausal height loss may also make women more prone to vertebral compression fractures.⁽²⁾⁽⁶⁾ 

Changes in Posture

Hormonal imbalances during menopause can lead to a loss of lean muscle mass, including core muscle strength.⁽⁸⁾ The weakening of these muscle groups, including the abdominal, back, and pelvic floor muscles, can cause changes in posture. A hunched posture, in turn, can make women appear shorter.⁽¹⁾ 

Age-Related Height Loss vs. Menopause Height Loss

Once a person turns 40, they lose an average of 0.5 inches in height every decade.⁽¹⁾ As a result, they may lose between one and three inches of height throughout older adulthood. Height loss increases after the age of 70. Bone loss also speeds up during menopause, which most women enter between the ages of 45 and 55.⁽⁹⁾ 

Can hormone replacement therapy (HRT) prevent height loss?

Estrogen and progesterone are important for maintaining bone health. Therefore, HRT may help reduce height loss by increasing levels of these hormones in the body. While HRT has been shown to lower women’s risk of osteoporosis, research findings on its effects on height loss are mixed.⁽¹⁰⁾ 

One study published in Climacteric found that postmenopausal women using HRT had thicker intervertebral discs after two years of treatment. Women who did not receive HRT had no significant changes in disc height. It’s believed that estrogen may prevent collagen loss and help the intervertebral discs hold on to water, which may increase disc height and protect against vertebral compression fractures.⁽⁶⁾

A different study found that postmenopausal women who used HRT lost an average of 0.77 inches of height over more than 20 years. However, women who did not use HRT experienced greater height loss, losing an average of 0.94 inches.⁽¹⁰⁾ 

Prevention and Management Strategies

The following strategies can support bone health during menopause and older adulthood.

Maintaining Calcium and Vitamin D Intake

Calcium and vitamin D are key nutrients that can help prevent osteoporosis. Calcium helps keep bones strong, while vitamin D enhances calcium absorption. It’s recommended that women over the age of 50 get 1,200 milligrams (mg) of calcium and 15 micrograms (mcg) of vitamin D each day.^(11)(12)(13) 

Calcium can be found in the following foods:⁽¹²⁾

• Milk

• Yogurt 

• Cheese

• Canned sardines in oil with bones

• Soybeans

• Boiled spinach 

• Kale

• Chia seeds

• Corn tortillas

The following are sources of vitamin D:⁽¹³⁾ 

• Milk

• Fortified breakfast cereals

• Fortified orange juice

• Fatty fish

• Chicken breast

• Eggs

• Cheese

• Mushrooms

A doctor may recommend supplements for women with nutrient deficiencies. It’s important to consult with a doctor before starting any medications or supplements. 

Exercising on a Regular Basis

Lifestyle changes like getting regular exercise may help minimize height loss later in life. Results of a study showed that height loss was reduced among postmenopausal women diagnosed with osteoporosis and one or more spinal fractures who participated in an at-home exercise program for six months.⁽²⁾

The best exercises for bone strength include weight-bearing exercises, resistance training, and balance exercises, such as the following:⁽¹⁴⁾

• Lifting weights

• Resistance band exercises

• Brisk walking

• Walking backwards

• Jogging

• Dancing

• Lunges

• Tai chi

Adults are advised to get at least 2.5 hours of exercise each week.⁽¹⁴⁾ 

Getting Regular Checkups and Recommended Scans

Attending regular checkups can help doctors monitor early signs of osteoporosis. If bone loss is suspected, a healthcare provider may recommend a dual-energy x-ray absorptiometry (DEXA) scan to measure a patient’s bone density. DEXA scans are recommended for women aged 65 and older, as well as for women aged 50 to 64 who are at increased risk for osteoporosis.⁽¹⁵⁾

The Importance of Being Proactive About Bone Health

While some degree of height loss may be inevitable with age, women can take everyday steps to support their bone health. This is particularly important during menopause when hormonal fluctuations cause structural changes to the bones. Staying physically active, eating a nutrient-dense diet, and consulting with a doctor about HRT are all proactive strategies that may lower women’s risk of fractures, osteoporosis, and height loss.