Although many people are pursuing the best body, in fact, being too thin can also have bad consequences.
There is a relationship between weight and longevity. Extreme obesity or excessive wasting can have an impact on longevity, especially for older people, and it may not be wise to simply pursue thinness.
Uncle Liu is a person who pays special attention to health after retirement, and he has always pursued the belief that "it is difficult to buy old and thin", and firmly believes that it is beneficial to physical health.
However, about three months ago, Uncle Liu suddenly found that his weight had dropped sharply, from 130 kilograms to less than 100 kilograms. At first, he thought it was the result of his diet, but it was followed by a series of physical discomforts and more recently, even difficulty swallowing.
The family noticed the situation and decided to take him to the hospital for a check-up. After examination, the doctor found that a huge mass appeared under Uncle Liu's esophagus, which was further diagnosed as esophageal cancer and had lymphatic metastases. Due to Uncle Liu's long-term diet control, his body is severely malnourished and unable to withstand surgery**, so he can only alleviate his symptoms through palliation**.
This result made Uncle Liu dumbfounded, isn't it a good thing to be thin?
Older people pursue ** can be a misunderstood belief in health. Although many people like Uncle Liu regard "it is hard to buy old and thin" as a motto, in fact, for seniors over 80 years old, being overweight or mildly obese may be more conducive to longevity.
In April 2022, a 20-year prospective cohort study published in the journal Nature Aging was completed by Shi Xiaoming's team at the Chinese Center for Disease Control and Prevention. The study looked at 2More than 70,000 people over the age of 80 were surveyed, and data on their body mass index (BMI), age of death and cause of death were collected.
After the age of 60, with such a weight or a longer life, have you reached the standard?
The results of the study showed that the BMI was in 24 319 of older people live the longest and have the lowest risk of mortality, cardiovascular and non-cardiovascular death. With normal body weight (BMI18.;5~23.9) of older adults are underweight (BMI< 185) increased the risk of death and disability by about 30%, while the risk of mildly obese elderly decreased by about 20%.
Researchers believe that good nutritional status in the body is more beneficial to health than overweight, mildly obese older adults, and the benefits far outweigh the harms. The results of this study show that mild obesity in the normal weight range is not a bad thing for older people without underlying medical conditions, but on the contrary, being underweight can lead to "sarcopenia", which brings more harm.
How do you measure how fat and thin you are?BMI (Body Mass Index) is an international method used to determine how fat or thin you are. BMI is calculated by dividing your weight by the square of your height (in kg).
Older people who lack adequate muscle mass and mass are more likely to develop osteoporosis and fall fractures. In addition, there is an association between muscle tissue and diabetes, because muscle tissue is the body's "big sugar consumer", and a lack of enough muscle can have a significant impact on glucose metabolism, triggering insulin resistance and increasing the risk of diabetes.
Studies have also shown that underweight in people over the age of 60 can lead to weakened immunity, making them more susceptible to infections and difficult to fight off serious diseases.
How to do a muscle-building diet in the elderly?
In order to have a healthy body, in addition to weight control, it is also essential to gain muscle. So how do you improve the vitality of your muscles while burning fat?
First and foremost, a sensible diet is crucial. Maintaining muscle requires adequate intake of high-quality protein. There are certain standards for protein intake in the elderly every day, and it is recommended to maintain a standard weight (kg) of 115 (grams) in the range. Take an elderly person weighing 50 kg as an example, it is recommended to consume 50g of 75g of protein per day. Common high-quality protein foods include meat, eggs, milk, soybeans, etc., which can follow the principle of "four 2s", that is, 2 bags of milk, 2 eggs, 2 taels of lean meat, and 2 taels of soy products per day.
Second, older people need adequate vitamin D. A blood test can determine whether there is a deficiency of vitamin D, and the normal value is between 26 and 65 ng L. If test results are below the normal range, vitamin D supplements may be given as recommended by your doctor. Adequate vitamin D contributes to strong bones, improves immune system function, and has a positive impact on blood pressure, heart function, and diabetes prevention. Spending time in the sun and eating foods rich in vitamin D such as salmon, tuna, and egg yolks are easy ways to supplement with vitamin D.
Finally, don't neglect your intake of staple foods. Some older people try to avoid staple foods because they think they are obese, but in fact moderate intake of staple foods can help reduce the risk of death. Healthy people are recommended to consume 3-5g of carbohydrates per kilogram of body weight, while for those who are gaining muscle and losing fat, it is recommended to consume 2-3g of carbohydrates, not less than 2g. Taking the elderly weighing 50 kg as an example, the recommended daily carbohydrate intake is between 150g and 250g, and the specific intake can be determined according to the combination of other foods.