In old age, being underweight can lead to muscle loss, decreased bone density, and weakened immunity, making individuals more vulnerable to various infectious diseases. It also increases the risk of death when cardiovascular diseases occur, as they may not be overcome.

 

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."

 

So, what kind of lifestyle habits should one adopt to move away from being underweight?

Underweight elderly individuals have a higher risk of fractures due to low muscle mass, so they should prioritize increasing muscle mass through protein intake. It is better to obtain protein from fish, beans, and eggs rather than meat.

 

Meat tends to be high in fat and can be hard to digest, so it is better to avoid it. Instead, it is recommended to eat a piece of fish or braised tofu as a side dish every day. Roasted soybeans and 1-2 slices of cheese as snacks can also be helpful.

Additionally, 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.

 

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 taken properly. Vitamin B1 can be supplemented with sunflower seeds or peanuts, and 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 make you lose more weight, but strength training increases both muscle mass and weight.

 

If you usually do not exercise regularly, you should start with low-intensity strength exercises in daily life, such as wall push-ups, stretching while holding a water bottle, and other simple activities.

Vitamin D produced when exposed to sunlight helps strengthen muscles, so it is recommended to exercise outdoors for more than 30 minutes during the day.

 

You must also quit smoking. Nicotine in cigarettes suppresses appetite and increases energy expenditure, leading to underweight.

 

 

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It applies to my mother.

You have no appetite.

Trying to settle lunch with rice cakes and bread.

There are times when you do it.

 

These days, you're also taking herbal medicine.

You should especially avoid eating flour.

 

There are many concerns about undernutrition in old age.