Elderly Weight Management Guide: Why Moderate Overweight After 60 Might Be Healthier

The Relationship Between BMI and Mortality Rates

The U-Shaped Mortality Curve

A study by European scientists found a U-shaped relationship between weight and mortality rates:

• For individuals under 60: Maintaining a healthy weight range (BMI 18.5–24.9) results in the lowest mortality rates.
• For individuals over 60: Being moderately overweight (BMI 25–29.9) is associated with the lowest mortality rates—6% lower than those with a BMI in the "normal" range.

How to calculate BMI: Weight (kg) / Height² (m)

• Underweight: BMI < 18.4
• Normal: BMI 18.4–24.9
• Overweight: BMI 25–29.9
• Obese: BMI > 30

Why Does Moderate Overweight Promote Better Health in the Elderly?

1. As people age, their digestive and absorption functions naturally decline.
2. Patients with chronic illnesses often face dietary restrictions, which may lead to malnutrition.
3. Better nutritional status helps fight diseases effectively and contributes to longer life expectancy.

   Research shows that over 86% of hospitalized patients and 38% of elderly individuals in the community suffer from malnutrition symptoms.

Smart Use of Cooking Oil: A Key to Healthier Living

The Importance of Fats

Cooking oil provides essential fatty acids crucial for:

• Lipid metabolism
• Organ and tissue functions

Suggestions for a Healthy Use of Oil

Fats can be categorized by saturation:

• Saturated fats
• Monounsaturated fats (e.g., olive oil, canola oil)
• Polyunsaturated fats

Expert advice: Alternate between different types of oils to keep a balance of these fats, which will improve long-term health outcomes. Remember to also carefully control the daily amount of oil consumed.

Scientific Muscle Maintenance: A New Approach for Elderly Health

The Risks of Muscle Loss

Starting at age 35, muscle mass decreases at a rate of 0.3–0.8% annually. By age 60, muscle mass is reduced to only 75% of its peak levels during youth. This muscle loss can lead to:

1. Obesity:
   Reduced muscle mass lowers basal metabolic rate, reducing caloric consumption and leading to fat accumulation.
2. Increased Cardiovascular Risks:
   Weak muscles strain the heart and reduce blood circulation efficiency, raising the risk of heart disease.
3. Higher Risk of Fractures:
   Reduced muscle strength contributes to osteoporosis and lowers physical balance, increasing the chances of falls and injuries.
4. Poor Blood Sugar Control:
   Muscle tissue consumes glucose during metabolism, helping regulate blood sugar levels. Low muscle mass can impair glucose metabolism and elevate diabetes risks.

Simple Tips to Build and Maintain Muscle

1. Eat More Protein:
   Incorporate quality proteins such as:

   • Whey protein
   • Egg protein
   • Milk protein
   • Soy protein
   • Beef protein

2. Add Antioxidants to Your Diet:
   Antioxidant-rich foods can reduce oxidative stress, slow damage to muscles and organs, and improve immunity. Examples include:

   • Dark green vegetables (e.g., spinach)
   • Fruits (e.g., tomatoes, blueberries)

3. Ensure Adequate Vitamin D Levels:
   Vitamin D enhances calcium and phosphorus absorption, slows muscle loss, and promotes overall health.

   • Get sunlight exposure safely.
   • Include fatty fish, animal liver, egg yolks, and lean meats in your diet.