“Being slim in old age is priceless”, can being thinner really help you live longer?

This is the 4587th article of Da Yi Xiao Hu

As the saying goes, "It's more expensive to be thin in old age than to be thin in old age", so many people believe that the thinner you are, the longer you will live! But for the elderly, does being thin really help them live longer?

Conclusion first: Of course not!

According to a recent study published in the Journal of Gerontology in August 2023, people who can keep their weight stable are more likely to live to 90 years old[1]. Previously, a related study published in a subsidiary of the Journal of the American Medical Association (JAMA) also showed that it is more important to keep your weight stable after entering old age! The results of the study showed that for elderly men, compared with people with stable weight (weight fluctuation within 5%), those who lost 5%-10% of their weight had a 33% increased risk of all-cause mortality, and those who lost more than 10% of their weight had a 289% increased risk of all-cause mortality. For elderly women, compared with people with stable weight, those who lost 5%-10% of their weight had a 26% increased risk of all-cause mortality, and those who lost more than 10% of their weight had a 114% increased risk of all-cause mortality. The study also found that if the waist circumference is shortened by more than 10%, the risk of all-cause mortality will increase by 114% for elderly men and 34% for elderly women[2].

Seeing this, I believe everyone must have understood that for the elderly, a stable weight is the secret to longevity! Being thin is not a good thing, especially if it happens suddenly, it should be taken seriously because it is likely related to certain diseases.

For example, among the common diseases among the elderly there is a disease characterized by "thinness", called sarcopenia. The main manifestations of this disease are a decrease in muscle mass and decreased muscle function. At the same time, sarcopenia will increase the risk of adverse events such as falls and fractures in the elderly, the incidence of disability, hospitalization and re-hospitalization rates, and even mortality.

In addition, weight loss in the elderly may also be related to digestive system diseases. Digestive system diseases can easily lead to loss of appetite, nutrient absorption disorders and nutrient loss in the elderly, which in turn leads to insufficient energy intake and body weight loss.

If an elderly person experiences rapid weight loss in a short period of time, they should be more vigilant because this is often a dangerous sign of a cancer.

So why do older people with stable weight live longer?

First, older people who maintain a stable weight may eat more healthily and nutritionally, and have a balanced diet. Nutritional stability has a positive impact on metabolic health and reduces the risk of related chronic diseases, thus contributing to longevity.

Secondly, a stable weight also means that the person is likely to have a more active lifestyle, such as a good exercise habit. Appropriate exercise not only helps stabilize weight, but also helps maintain cardiovascular health, maintain muscle mass, delay age-related muscle loss and metabolic decline, and lead to a longer and healthier life.

As you age, your basal metabolic rate decreases, and it becomes more difficult to maintain a stable weight. If you were underweight or overweight when you were young, it is recommended that you start adjusting in your forties or fifties, and don't wait until you are older to think about maintaining your weight.

Since maintaining weight is so important, what can we do to help stabilize our weight?

First, you must learn to control your food intake. You should not eat too much at each meal, but you should not eat too little either. It is enough to eat until you are 70% to 80% full.

Second, the ratio of meat and vegetables in the three meals should be reasonable. It is not recommended to eat a vegetarian diet every day. It is important to consume sufficient amounts of meat, eggs and milk. Of course, it is not recommended to eat too greasy red meat and bacon.

Third, if you want to maintain a healthy weight, exercise is also essential. Even in old age, appropriate outdoor exercise is very necessary. Exercise helps the elderly strengthen their skeletal muscles and delay the decline of muscle function.

Fourth, monitor your weight regularly and be aware of changes in your weight so that you can make timely adjustments to your diet.

References

[1] Shadyab, A., Manson, J., Allison, M., Laddu, D., Wassertheil-Smoller, S., & Van Horn, L. et al. (2023). Association of Later-Life Weight Changes With Survival to Ages 90, 95, and 100: The Women's Health Initiative. The Journals Of Gerontology: Series A. doi: 10.1093/gerona/glad177

[2] Hussain SM, Newman AB, Beilin LJ, et al. Associations of Change in Body Size With All-Cause and Cause-Specific Mortality Among Healthy Older Adults. JAMA Netw Open. 2023 Apr 3;6(4):e237482.

Author: Li Yingjie, Clinical Nutrition Department, Tongji Hospital, Shanghai