Gaining too much weight is a problem, but losing too much weight is also an issue. Especially in old age, being underweight can lead to muscle atrophy, decreased bone density, and weakened immunity, making individuals more vulnerable to various infectious diseases. The risk of not overcoming cardiovascular diseases and dying also increases.

 

The biggest problem for underweight elderly people is that muscle mass decreases while body fat increases. Dr. Won Young-il, director of the Department of Family Medicine at Seoul Now Hospital, said, "Some people tend to eat a lot just because they weigh less, but this actually increases body fat, which raises the risk of chronic diseases such as arteriosclerosis, diabetes, and hypertension." What kind of lifestyle habits should be adopted to escape underweight status?

◇Proteins from fish and beans

 

Underweight elderly individuals have a higher risk of fractures due to low muscle mass, so they should increase their muscle mass through protein intake. It is better to obtain protein from fish, beans, and eggs rather than meat. Meat has a high fat content and can be burdensome for digestion. It is recommended to eat a piece of fish or braised tofu as a side dish every day. Roasted beans and 1-2 slices of cheese as snacks can also be helpful.

 

To reduce body fat, it is important to consume enough dietary fiber. Dietary fiber functions to adsorb unnecessary fats and excrete them through stool. It is good to eat seaweed, mushrooms, and green-yellow vegetables in a balanced manner every day.

 

◇ Loss of appetite can be overcome by changing the cooking method

 

If loss of appetite is the cause of underweight, varying the color and taste of the food can also be helpful. For example, adding red and green chili peppers to soybean sprout soup, or slightly salting or sweetening the food more than usual can stimulate the appetite.

 

Vitamin B1 and zinc deficiencies are also causes of loss of appetite, so they should be properly consumed. Vitamin B1 can be supplemented with sunflower seeds or peanuts, and zinc can be obtained from egg yolks or brown rice. Smoking must also be quit. Nicotine in cigarettes suppresses appetite and increases energy expenditure.

 

◇If you want to lose weight, you can't skip exercise.

 

You might worry that exercising will make you lose more weight, but strength training increases both muscle mass and weight. If you usually don't exercise much, you should start with low-intensity strength exercises in daily life, such as wall push-ups, push-ups, or stretching while holding a water bottle. Since vitamin D helps strengthen muscles, it is recommended to exercise outdoors during the day for at least 30 minutes.

 

Director Won Young-il said, "There are often cases of underweight elderly people going hiking, but since hiking involves high-intensity exercise on inclined paths, they should be careful of fractures."

 

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I think it is the case of my mother.

You have a very thin body.

Rather, exercise is diligently aimed at strengthening muscles.

Work harder than I do.

 

Proteins are better than animal-based ones.

You mainly consume plant-based foods and fish.