Is it better to be fatter or thinner after age 50? Research finds: People with this weight are more likely to live to 90!

After the age of 50, is it better to be fatter or thinner? As the saying goes, "money can't buy you thinness in old age", and many people believe that "the thinner you are, the longer you live"; but many previous studies have found that slightly fat elderly people are more resistant to disease and may live longer.

So after the age of 50, is it better to live longer if you are fatter or thinner?

People with this weight

It’s easier to live to 90!

A new study published in the August 2023 issue of the Journals of Gerontology found that people who keep their weight stable are more likely to live to age 90. Researchers at the University of California, San Diego, studied the association between short-term (3 years) and long-term (10 years) weight changes in older women and survival rates at ages 90, 95, and 100. [1]

The study included 54,437 women aged 61-81 years, and their weight was measured at the beginning of the study, 3 years, and 10 years.

The researchers divided the participants' weight changes into three categories:

(1) Weight loss (≥5% reduction from baseline)

(2) Weight gain (≥5% increase from baseline)

(3) Stable weight (change from baseline <5%)

It was found that 30,647 women (56%) lived to at least 90 years old. After analysis, it was found that women with stable weight were more likely to live to 90 years old and above.

People whose weight remains stable are 1.2-2 times more likely to live longer than women who lose 5% or more of their body weight.

Weight loss ≥5% was associated with lower survival at 90, 95, and 100 years of age.

Weight gain ≥5%: No association with survival at 90, 95, and 100 years of age.

Image source: pixabay

Keeping your weight stable after 50 is even more important!

Previously, there have been similar research conclusions. A study published in 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 study found that:

For elderly men, compared with those with stable weight (weight fluctuation within 5%), those who lost 5% to 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 older women, those who lost 5% to 10% of their body weight had a 26% increased risk of all-cause mortality compared with those whose weight remained stable, and those who lost more than 10% of their body weight had a 114% increased risk of all-cause mortality. [2]

Why do people with stable weight live longer?

The researchers say weight loss is likely an early indicator of the presence of various life-shortening diseases. There may be several different mechanisms why people with stable weight live longer.

First, people who maintain a stable weight are likely to eat more healthily and nutritionally, with a balanced dietary pattern. Nutritional stability has a positive impact on metabolic health, reduces the risk of chronic diseases, and thus contributes to longevity.

Second, a stable weight indicates that a person has an active lifestyle, such as regular exercise. Exercise not only helps control weight, but also improves cardiovascular health and maintains muscle mass. This can offset age-related muscle loss and metabolic decline, leading to a longer and healthier life. [1]

In the assessment of frailty in the elderly, the first item is "unexpected weight loss of more than 4.5 kg or weight loss of more than 5% in the past year." This means that if an elderly person weighing 70 kg loses more than 7 kg in a year, it should be taken seriously. [3]

4 ways to keep your weight stable

After reaching a certain age, you should keep your weight stable. The older you get, the harder it is to change your body shape. If you feel that you are too thin or too fat, it is recommended that you start adjusting in your 40s or 50s, and don't wait until you are old to think about maintaining your body shape.

1

Being too thin or too fat is not good, it is important to keep a balance

When you reach a certain age, you need to control your food intake. You can’t overeat, but you can’t eat too little either. It’s more appropriate to eat until you are 70% to 80% full. This way you won’t be too hungry, and you won’t consume too much fat. [4]

2

Eating lots of meat and fish is not healthy, and neither is eating bland soup.

The ratio of meat to vegetables should be reasonable. You can’t have a vegetarian meal every day. Eating some meat can supplement calcium and strengthen muscles. However, it is not recommended to eat greasy red meat and bacon, as they are not very friendly to the stomach. You can eat fish balls, shrimp, lean pork shreds, and spare ribs. [4]

3

Excessive exercise is not suitable, and resting at home is not suitable either.

If you want to stay in shape, then you can’t avoid the topic of exercise. Regardless of age, it is the main way to burn calories, and thin elderly people don’t have to worry about getting injured during exercise. Proper exercise can strengthen skeletal muscles and increase muscle mass. Through exercise, you will become stronger. [4]

4

Measure your weight regularly to keep track of changes in your weight

Many people do not have the habit of measuring their weight regularly, but for people of a certain age, it is necessary to maintain the habit of measuring their weight. For example, you should measure your weight once a week so that you can keep track of changes in your weight and take timely countermeasures. For middle-aged and elderly people who are already obese, developing the habit of measuring their weight regularly will help them be more self-disciplined and reduce overeating, which is more conducive to weight control.

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.

[3] Chinese Nutrition Society. Dietary Guidelines for Chinese Residents (2022) [M]. Beijing: People's Medical Publishing House, 2022: 275

[4] 2022-05-21 Baijiahao "Orthopedic Doctor Shi" "What is the standard weight for the elderly? How to maintain a "just right" weight after 60 years old?"

Planning and production

Source | Health Times

Editor | Yang Yaping