As we age, our bodies go through many changes. One of the most challenging is weight gain, which is usually related to sarcopenic obesity. Understand below How to prevent weight gain as you age from compromising your health .
This condition, which has a name little known to most of the population, is combination of body fat accumulation with loss of muscle mass which can compromise the quality of life of the elderly. The combination can lead to difficulty walking, falls and even reduced independence.
Sarcopenic obesity occurs because, as people age, it is common for them to reduce their calorie expenditure, due to a decrease in their activities, causing the metabolism to slow down.
There is also a change in taste and a slowing of the digestive process. As a result, there is a decrease in the intake of proteins, which are foods that are more difficult to digest, in favor of carbohydrates, which are easier to digest.
Additionally, people can lose up to 1% of muscle per year after age 40, according to several studies.
“Weight gain is a risk factor for high blood pressure, diabetes mellitus, and hypercholesterolemia. Consequently, there is an increased risk of mortality from atherosclerotic diseases such as heart attacks, strokes, and circulation problems in the legs. Due to these diseases, there is a decrease in physical activity and the elderly tend to become increasingly fragile, more susceptible to infectious diseases such as flu and pneumonia, falls, and death,” explains MaurĂcio de Miranda Ventura, director of the Geriatrics Service at the State Public Servants Hospital (HSPE).
However, some habits such as healthy eating and physical exercise can help minimize these effects and contribute to healthier aging.
The diet should contain foods rich in protein to maintain and recover muscle mass. In addition, it is important to reduce the intake of ultra-processed foods, which are rich in empty calories and contribute to the gain of body fat.
“Chicken, fish, red meat and eggs are some examples of proteins. If the elderly person has difficulty chewing, they can opt for ground beef, shredded chicken and tuna, for example. It is essential to consume at least two portions of protein per day. A simple way to calculate a portion would be ‘a steak the size of the palm of your hand’”, explains Priscila Abiko, geriatrician at Edmundo Vasconcelos Hospital.
When it comes to physical activity, experts recommend combining aerobic exercise with strength training, such as weight training. This will help reduce body fat and preserve muscle mass.
“The ideal is 150 minutes of physical activity per week, but it is important for the elderly to start with what they are capable of. The most recommended exercise for sarcopenia is weight-bearing exercises,” says Abiko.
“Aerobic exercises, such as walking and cycling, help with the loss of body fat. Despite these particularities, any type of moderate-intensity activity will help reduce obesity and improve sarcopenia,” he adds.
Five tips to prevent sarcopenic obesity
- Practice physical activity regularly;
- Have a diet rich in protein;
- Reduce your intake of fats and carbohydrates;
- Get regular sunlight to maintain vitamin D;
- Take care of health problems by reducing the risk of complications.
This content was originally published in How to prevent weight gain as you age from compromising your health on the CNN Brasil website.
Source: CNN Brasil
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