Skipping meals because you have no appetite can be a disaster… Why you need to eat better as you age.

 

 

Being underweight in old age can lead to muscle loss, decreased bone density, and a weakened immune system, making you vulnerable to various infectious diseases. Furthermore, if cardiovascular disease develops, the risk of death increases.

 

The biggest problem for underweight older adults is a loss of muscle mass and an increase in body fat. Dr. Won Young-il, director of the Department of Family Medicine at Seoul Now Hospital, said, "Some people eat more just because they're underweight, but this actually increases body fat, increasing the risk of chronic diseases like arteriosclerosis, diabetes, and hypertension."

 

So, what kind of lifestyle habits should you have to get rid of being underweight?

Underweight older adults have low muscle mass, putting them at greater risk for fractures. Therefore, they should prioritize increasing their muscle mass through protein intake. Protein is best obtained from fish, beans, and eggs, rather than meat.

 

Meat is high in fat and can be difficult to digest, so it's best to avoid it. Instead, I recommend eating a piece of fish or braised tofu as a side dish every day. Snacking on a handful of stir-fried beans and a slice or two of cheese can also be helpful.

Additionally, to reduce body fat, you need to consume plenty of dietary fiber. Dietary fiber absorbs unnecessary fat and helps excrete it through stool. Consuming a balanced diet of seaweed, mushrooms, and green-yellow vegetables every day is beneficial.

 

If a lack of appetite is the cause of your underweight, adding color and flavor to your food can be a solution. Adding sliced ​​red and green peppers to bean sprout soup, or making food a little saltier or sweeter than usual, can stimulate your appetite.

Vitamin B1 and zinc deficiencies can also contribute to poor appetite, so it's important to consume these nutrients. Vitamin B1 can be supplemented with sunflower seeds or peanuts, while zinc can be obtained from egg yolks or brown rice.

Lifestyle habits are just as important as eating habits. You might worry that exercising will lead to more weight loss, but strength training builds muscle mass and weight gain.

 

If you are someone who does not exercise regularly, you should start with low-intensity strength training in your daily life, such as doing push-ups against a wall or stretching while holding a water bottle.

Since vitamin D, which is produced when exposed to sunlight, helps strengthen muscles, it is recommended to exercise outdoors for at least 30 minutes during the day.

 

Quitting smoking is also essential. The nicotine in cigarettes suppresses appetite and increases energy expenditure, leading to low body weight.

 

 

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This applies to my mother.

You said you had no appetite

I'm going to have rice cakes and bread for lunch

There are times when you do it often

 

These days, you are also taking herbal medicine.

You especially shouldn't eat flour,

 

I'm worried about low body weight in old age.