WEIGHT GAIN AND AGEING

The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

OVERVIEW

Modern healthcare and living conditions have resulted in people worldwide living longer. Most people today can expect to live well into their sixties and beyond. As the proportion of the population over 65 grows, so too does the number of older people who are obese.

Ageing is a natural process that affects our bodies and minds in various ways, impacting our health over time. And while the way you grow older is specific to you, some changes are universal. One of these changes is your body shape. After 30, the amount of body fat you carry goes up steadily, and fat deposits build up toward the centre of your body, including around your internal organs. Older people may have almost one third more fat compared to when they were younger.

As we age, we become prone to age-related illnesses. Three of the most common health conditions among older people are high blood pressure, type 2 diabetes, and asthma. All these conditions are influenced and exacerbated by being overweight.

Maintaining a healthy weight as you age is important to reduce the risk of chronic diseases like heart disease, stroke, type 2 diabetes, and some types of cancer. Should you need to lose weight, it is essential that you do so under the guidance of a healthcare professional. This will help prevent some of the complications facing older people who lose weight, like sarcopenia (a condition that occurs when muscle mass and quality is lost), and the increased risk of hip fracture with weight loss.

You can’t reverse the ageing process, but there are a lot of ways to stay healthy as you grow older. Diet and exercise are important, as is monitoring your health. Stay active socially and challenge yourself mentally – this will help you fight mental decline. Talk to your healthcare provider about changes in vision, hearing, digestion, and other issues so you can keep thriving with age.

With the right attitude and lifestyle choices, you can continue to enjoy a healthy, active, and independent life.

SOUTH AFRICA’S AGEING POPULATION

Just as throughout the rest of the world, the number of South Africans aged 60 and over is steadily increasing. In 2022, South Africans aged 60 or older made up almost 10% of the population. This is projected to reach 20.6% by 2040.

South Africa is also experiencing a significant increase in the prevalence of overweight and obesity, particularly among its ageing population. The National Health and Nutrition Examination Survey (NHANES) 2016 found that 68.6% of South African adults were overweight or obese. The prevalence of overweight and obesity increases with age, with the highest rates among adults aged 55-64 years.

Caring for an aging and overweight population is a major public health concern for South Africa, as the country faces a growing burden of chronic diseases linked to obesity, particularly among older adults, putting significant strain on the healthcare system and impacting overall quality of life.

WEIGHT GAIN AND AGEING

As we age we naturally tend to gain weight; on average about a kilogram a year. While this may not sound like much, over time it adds up! Of course, not everyone will become overweight as they age, because body weight is highly influenced by a person’s genetic makeup, level of physical activity, and food choices. But on the whole, your weight gain is influenced by:

Age-related muscle loss

The amount of lean muscle we have starts to decline by 3 to 8 percent per decade after age 30. This process is called sarcopenia. This loss of lean muscle is further worsened if you’re less active because of age-related health conditions, such as arthritis, or if you’ve been sidelined with an injury or surgery.

Because lean muscle burns more calories than fat, even at rest, your body will need fewer calories each day. If you continue to eat the same amount of food as you did when you were younger, weight gain is highly likely.
Hormonal changes

Both men and women undergo normal changes in hormone levels as they age – which is why weight gain is so common after middle age. For women aged 45 to 55, menopause causes a significant drop in oestrogen which results in more fat storage around their waists. Not only is this fat storage more noticeable, but it also increases the risk of high blood pressure, heart disease, high cholesterol, and type 2 diabetes.

Our pituitary glands also slow down their production of growth hormone as we age. One of our growth hormone’s functions is to build and maintain muscle mass, which in turn impacts how many calories you burn.
Metabolism slowdown

Our age-related decrease in muscle mass tends to slow our metabolism, the process responsible for burning the calories we consume. Combined with a tendency to become less active the older we get, and the number of calories we burn is even further reduced. Excess calories in our bodies are stored as fat.
Major lifestyle changes

Empty nest syndrome, the loss of a partner, age-related illness or even moving from your family home to a care home all impact on your mental health and stress levels. One side-effect of the stress hormone cortisol is an increase in the level of the hormone ghrelin, which causes you to eat more.

OBESITY AND CHRONIC ILLNESS

Obesity is closely linked to various chronic illnesses, which significantly impact health and well-being. These conditions result in an increased risk of lower quality of life, reduced life expectancy, increased healthcare costs, and social and economic burdens:

Cardiovascular diseases: heart disease, stroke, and high blood pressure
Type 2 diabetes: insulin resistance and impaired blood sugar control
Cancers: breast, colon, endometrial, kidney, and liver cancer
Respiratory diseases: asthma, chronic obstructive pulmonary disease (COPD)
Musculoskeletal disorders: osteoarthritis, joint pain
Gastrointestinal disorders: gallbladder disease, fatty liver disease
Sleep apnoea: disrupted breathing patterns during sleep
Mental health conditions: depression, anxiety

MANAGING YOUR AGE-RELATED WEIGHT GAIN

The good news is that if you’re slightly overweight, your mortality risk decreases. Experts believe that standard BMI (Body Mass Index) ranges are not accurate for people over 65. While a healthy BMI for younger people is between 18.5 and 24, for older people it could be 25 – 27.

This is not a licence to put on weight unchecked, however. Maintaining a healthy weight means improved health, better mobility and more energy. Being active and choosing healthy foods can help you maintain or achieve a healthy weight, feel more energetic, and decrease your chances of having other health problems.

Eat a healthy diet
choose foods rich in nutrients like fruits, vegetables, and whole grains

make sure you get enough lean protein, as this is important for muscle growth

limit portion sizes to control the number of calories you consume

swap out your usual foods for healthier alternatives

stay hydrated and avoid drinks with added sugar
Get regular exercise
aim for at least 150 minutes of physical activity per week

work hard enough to raise your heart rate and break a sweat

be as active as you can to avoid muscle loss; even doing household chores and gardening contributes to an active lifestyle

resistance training is particularly effective for combatting sarcopenia and osteoporosis
Break bad habits
don’t smoke

limit alcohol
Manage stress effectively
practice regular self-care activities like meditation, physical activity and spending time in nature

get enough sleep

nurture relationships and make the effort to socialize

engage in hobbies you enjoy
Have regular health screenings
detect chronic illnesses as early as possible

monitor existing conditions

identify risk factors, including weight changes

BUT WHAT IF YOU’RE UNDERWEIGHT?

Your metabolism slows as you age, and you may not get as hungry or thirsty as you used to. We also lose muscle mass as we age, so although you’re losing weight, you could still be gaining fat, as fat weighs less than muscle. If you find you’re experiencing significant weight loss (5% or more of body weight in 6-12 months) without trying, it is important to consult your healthcare provider. It could be a sign of an underlying medical condition that requires treatment.

WEIGHT GAIN AND AGEING

WEIGHT GAIN AND AGEING

The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

OVERVIEW

SOUTH AFRICA’S AGEING POPULATION

WEIGHT GAIN AND AGEING

OBESITY AND CHRONIC ILLNESS

MANAGING YOUR AGE-RELATED WEIGHT GAIN

BUT WHAT IF YOU’RE UNDERWEIGHT?

FURTHER READING