The Dangers of Being Underweight
Almost everyone has heard that a majority of all adult Americans are overweight. So the idea of actually being too thin might sound attractive. Being underweight, however, can also put your health at risk, especially if you are older than 65.
Your body needs some fat in order to maintain bodily functions. If your body fat gets too low, your system starts to use muscle for fuel.
Body weight below normal levels can lead to fatigue, injury, and weakness. According to The American Journal of Public Health, low weight in elderly people (those older than 65) is a greater health risk than being overweight. Older people with a BMI (Body Mass Index) of 20 or lower are at increased risk of dying within a five-year period.
| Weight Standards (based on BMI) |
| Ht. |
BMI 19 |
BMI 25 |
BMI 30 |
BMI 35 |
| 4'10" |
91 |
119 |
143 |
167 |
| 5'0" |
97 |
128 |
153 |
179 |
| 5'2" |
104 |
136 |
164 |
191 |
| 5'4" |
111 |
145 |
174 |
204 |
| 5'6" |
118 |
155 |
186 |
216 |
| 5'8" |
125 |
164 |
197 |
230 |
| 5'10" |
132 |
174 |
209 |
243 |
| 6'0" |
140 |
184 |
221 |
258 |
| 6'2" |
148 |
194 |
233 |
272 |
| 6'4" |
156 |
205 |
246 |
287 |
| Source: World Health Organization |
If your weight is lower than normal or you are losing weight without trying, you should see a doctor and work out a nutritional and activity plan.
Factors to Consider
Seniors face many problems that didn't exist for them when they were younger. Poor nutrition can result from one of more of the following situations.
- Disease – Any condition that affects health can cause changes in diet. Four out of five seniors have chronic diseases that affect their diet. Even confusion, memory loss, and depression can lead to dietary problems.
- Eating Poorly – Eating too little, eating the same foods day after day, or avoiding essentials such as fruits and vegetables, can create health problems for seniors.
- Tooth Loss/Mouth Pain – It takes a healthy mouth to eat properly. Missing teeth, rotten teeth, or ill-fitting dentures can make it difficult to eat a balanced diet or even eat enough.
- Economic Hardship – Low-income elderly people might not have enough income to eat properly. Nutritional planning can help. There are free or reduced cost meals for seniors in many areas.
- Reduced Social Contacts – One third of all older people live alone. Being with others has a positive effect on morale, wellbeing, and appetite.
- Multiple Medicines – Nearly half of older Americans take multiple medicines. The more medications that are taken by any older individual, the greater the chance there will be side effects such as poor appetite and a change in a person's sense of taste.
- Involuntary Weight Loss – Losing weight in old age is an important warning sign of declining health. Get medical help.
- Needs Assistance in Self Care – Many older people need help in shopping, buying, and cooking food. Some seniors might need help in eating.
- Elder Years (Older Than 80) – Frailty and health problems increase with age. Maintaining good nutrition becomes even more important to overall health.
How Do I Gain Weight?
Those who are overweight lose weight by eating less and exercising more. If you are underweight and can't seem to gain enough weight to maintain your health:
- You can usually gain weight by consciously eating more (and better) and becoming more physically active.
- Physical activity can take that extra food and make muscle out of it, regardless of your age.
- Don't try to gain weight too fast.
- Don't add a lot of saturated fat to your diet.
- When you gain weight, you want it to be mostly in the form of muscle. So increasing physical activity as you increase food intake will help assure a slow, healthy weight increase.
- If you have difficulty eating more, continue to lose weight, feel weak and tired much of the time, or are unsure how to proceed, see your doctor. Working with a certified nutritionist can also help.
Summary
Low weight can be a major health risk for seniors. Work with your doctor and medical care team to make sure your nutritional needs are met. Get the help you need to eat enough of the right foods, and continue being physically active. You can improve the quality of your life at any age. And good nutrition is where to start. |
