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I was surprised to read in the December 2005 issue of the Harvard Health Letter
just how much height people lose over the years. Between the ages of 30 and 85,
the average man loses 2.7 inches (6.9 centimeters) in height while the average
woman loses 4 inches (10 centimeters). Now that's a lot of height to lose,
especially when you consider the impact of losing that height on our daily
nutritional needs. Every inch lowers our target Body Mass Index by almost 5
pounds, which translates into consuming about 25 calories less per day just to
stay even as we shrink in size.
What's a person to do? Here is a quick summary of the Harvard Health Letter
recommendations as well as one of my own:
1. Arch Your Back. Height loss is due, in part, to people developing a
permanent hunch in their backs. This can even cause painless fractures which
contribute to the development of a prominent hump in the upper back. Arching
your back can help to forestall this eventuality. Whether lying face down on the
floor, and then lifting your shoulders off the ground, or sitting and standing
while rolling your shoulders back, arching your back works best when it becomes
a routine that takes place multiple times per day.
2. Stay In Shape. Those who exercise regularly lose less height as they
age. Weight-bearing exercise stimulates the creation of bone tissue while
stronger back muscles assists people to counteract the natural forward pull of
sitting, reaching, and stooping. Daily routines which include a mix of aerobic,
strength, flexibility, and balances exercises are important not only to height
maintenance but also to overall health.
3. Take Your Supplements. Bone loss, known as osteoporosis, is a well
known phenomenon in both men and women. It contributes to both shrinking and
fractures as we age. The skeleton of a typical 70-year-old is about a third
lighter than the typical 40-year-old's because of osteoporosis. In addition to
exercise, getting enough calcium and vitamin D are important strategies. In my
estimation, it's better to get these essential nutrients through dark green
leafy vegetables and supplements than through dairy products.
For people over 50, calcium consumption should reach 1,200 milligrams per day
while vitamin D consumption should reach as much as 1,000 International Units.
Calcium citrate is the best supplement form to take. Vitamin D is also made by
our skin in response to sunlight, but not during the six months of the year when
the sun is in the opposite hemisphere. There's no problem taking a vitamin D
supplement year-round.
4. Drink Your Water. I have mentioned before that dehydration is another
problem that contributes to our shrinking with age Click. People who live and
work in air conditioned environments, which is most of us, are particularly
prone to dehydration by virtue of the moisture taken out of the air by the
evaporator coil. All the more reason to drink a minimum of 2 quarts or liters of
clean, filtered water on a daily basis. Most people can well afford to drink
twice that much. It's best to stay with water as your primary liquid, and to
minimize the consumption of other liquids throughout the day.
These four strategies may not prevent height loss over time, but they will help
to minimize that loss even as they serve to protect and promote your health with
age. If staying well is important to you, then these are four strategies you
won't want to live without.
Coaching Inquiries: When was the last time that you intentionally arched your
back? Could you do it right now? How could you do it more frequently through the
day? How could you bolster your daily exercise, supplement, and hydration
regimens? Who could you talk with to support on the journey toward health and
wellness?
To reply to this Pathway, use our
Feedback Form. To learn more about our
Wellness Coaching programs and to arrange for a complimentary wellness coaching
session, use our Contact Form or
Email Bob.
May you be filled with goodness, peace, and joy.
Bob Tschannen-Moran
President, LifeTrek Coaching International,
www.LifeTrekCoaching.com
CEO & Co-Founder, Center for School Transformation,
www.SchoolTransformation.com
2010-2011 President, International Association of Coaching,
www.CertifiedCoach.org
Address: 121 Will Scarlet Lane, Williamsburg, VA 23185-5043
Phone: (757) 345-3452
Fax: (772) 382-3258
Skype: LifeTrek
Twitter: @LifeTrekBob
Mobile: www.LifeTrekMobile.com
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