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As individuals age, maintaining a healthy weight can become a crucial aspect of health management. Dame Patricia Hewitt, a former health secretary, has recently emphasized the importance of maintaining or even gaining weight for those over 65, suggesting that this could lead to better health outcomes.
In light of her own health issues while on holiday in Australia, where she was hospitalized due to severe dehydration, Hewitt has encountered the concept of “geriatric BMI.” This notion proposes that the healthy weight range for older adults is generally higher than that for younger individuals.
After being told by doctors to gain a significant amount of weight to protect her long-term health, she remarked on the commonly misunderstood belief regarding healthy weight as one ages. “For older individuals, especially women, what constitutes a healthy weight may be higher than typical assumptions,” she stated in an interview with The Times.
But how can someone determine if they need to gain weight, and what are the associated risks of being underweight as we grow older? Experts weigh in.
Understanding ‘Old Age BMI’
Body Mass Index (BMI) serves as a basic guideline for assessing whether a person is at a healthy weight corresponding to their height.
BMI is calculated by dividing an individual’s weight (in kilograms) by the square of their height (in meters). Typically, a BMI below 18.5 indicates underweight, while a healthy range is from 18.5 to 24.9. However, this measure may not apply effectively to those over 65, prompting further investigation into healthy weight ranges for older adults.
As noted by Professor Jugdeep Dhesi, a geriatrician, the standard BMI categories are not adequately equipped to represent the complexities of health in older populations. “Research indicates that a healthy BMI for seniors typically falls between 23 and 30, which the conventional indices often consider overweight or even obese,” she explains.
Prof. Roy Soiza, another geriatric expert, points out the cultural shift in perceptions of weight as we age. He argues that while being slender may be praised in youth, this view changes in older age, where a higher BMI might be associated with better health outcomes.
Hewitt echoed this sentiment by referencing the “longevity paradox”—a phenomenon where overweight individuals, particularly older women, may enjoy longer lifespans compared to their slimmer counterparts. Supporting research has suggested that aiming for a BMI of around 31 to 32 for women and 27 to 28 for men can reduce the risks associated with falls and muscle loss.
Risks of Being Underweight in Aging
Falls remain a leading cause of serious injuries among older adults, contributing to numerous hip fractures and fatalities. Maintaining a healthier weight could help protect against such injuries.
Prof. Soiza highlights that extra weight serves as a vital cushion against potentially debilitating fractures. Furthermore, research indicates that hospitalized older adults may experience significant muscle loss, underscoring the importance of preserving muscle mass.
The negative impacts of maintaining a low BMI, defined as below 23 for individuals over 65, can lead to increased disability, reduced independence, and shorter life expectancy, according to Prof. Dhesi.
Frailty is another serious concern associated with low weight, where minor health issues can severely impact overall wellbeing. Prof. Soiza emphasizes that unintentional weight loss and frailty are prevalent among the elderly, leading to greater susceptibility to illnesses and decreased health robustness.
Healthy Strategies for Weight Gain
Addressing unintended weight loss, experts suggest that older adults should consider increasing their caloric intake in healthy ways. Prof. Soiza recommends enjoying snacks like cheese, nuts, and full-fat yogurt, which provide essential calories and nutrients.
Adding calorie-rich elements to meals, such as cheese in soups or olive oil in salads, is another effective strategy. Over time, gradually increasing portion sizes can also support weight gain.
However, experts caution against relying on processed or unhealthy foods. Prof. Dhesi stresses the importance of incorporating sufficient protein into diets to support muscle maintenance, recommending approximately 1g of protein per kilogram of body weight.
For very elderly populations, maintaining a stable weight is prioritized, regardless of the methods used, whether involving indulgences like treats or preferred meals. Nevertheless, keeping an eye on where weight is gained is vital, as excess abdominal fat signals potential health risks.
Experts also advise against heavily relying on high-calorie beverages, favoring a balanced diet instead. Physical activity plays a crucial role in building muscle mass and overall health. Simple movements, like standing from a seated position or taking walks, can contribute positively, while resistance training can significantly enhance muscle development and overall strength.
Exercise, regardless of the form, is vital for health, according to Prof. Soiza, and encourages incorporating social activities like team sports or dancing to enhance both physical and mental wellbeing.
Source
www.yahoo.com