At our weekly luncheon with a group of retired friends, including three physicians, we began a discussion about how we all try to control our weight, which seemed to be a concern for most of us. All of us around the table indicated a belief that controlling weight was very important in maintaining good health as a senior, and that diet and exercise were at the top of the list in preventing or managing excess weight. We were well aware that becoming overweight, especially as seniors, increases the risk for many medical conditions.
It is estimated that about 27 per cent of Canadians are obese, which is defined as having a body mass index (BMI) of more than 30. Having a BMI that is higher than 25 is considered to be overweight. The World Health Organization reports that from 1990 to 2022, the percentage of adults 18 years of age and older living with obesity more than doubled – from 7% to 16%. The BMI is not perfect in judging obesity, as muscle mass affects the level, making it important for physicians to also consider other indicators such as waist measurement, mobility and physical strength. Waist measurement is considered important because excess girth is commonly associated with increased health problems. Using one of the numerous BMI calculators on the internet, my BMI is 25.69 – indicating that I should continue to watch my diet and keep up with my physical activity.
Maintaining normal weight, especially in seniors, is important for reducing the risks associated with some serious medical conditions. There is an increased incidence of high blood pressure, stroke, coronary heart disease, endometrial, liver and kidney cancers, congestive heart failure, Type 2 diabetes and joint and mobility problems. The latter often lead to inactivity, which worsens the problem. Living with obesity often affects one’s self-esteem, leading to anxiety and depression. Falls, fractures, hospital admissions and surgeries become far more likely.
It’s not easy for some people trying to maintain a normal weight and it’s sometimes even harder trying to lose weight. As we become more physically inactive, muscle mass and strength are reduced and our basal metabolic rate is lower, which can lead to increased fat accumulation. In retirement, we are usually less active – sometimes becoming “couch potatoes.”
There are a number of things which we should be doing to manage our weight. Our diet should be well balanced and appropriate in calories to our optimal weight. As protein is essential for maintaining as much muscle mass as possible, we need to be sure that we are eating enough. Foods containing good sources of protein include eggs, fish, tofu, shrimp, cottage cheese, chicken breast, nuts, lean meats and lentils. Avoid processed foods which often contain excess sugars, fat and salt which can aggravate or precipitate certain medical conditions. Calories may have to be reduced – but not excessively – as nutrient and muscle loss may result. Using luncheon plates instead of dinner plates may help you reduce portions. Reduce or eliminate non-essential sweetened beverages, most desserts and alcohol. When possible, regular visits to a health-care professional to monitor weight and provide dietary and activity advice are desirable.
Our amount and type of physical activity play very important roles not only in weight control, but also in our overall level of health. Loss of muscle mass and strength is common as we age and can be somewhat controlled by staying physically active. Snowbirds have a particular advantage inasmuch as they are able to enjoy more outdoor activities during the winter months. Inactivity exacerbates muscle loss and function, leading to reduction of one’s ability to perform many daily functions, increased inactivity and accelerated loss of independence. If excess weight accompanies inactivity, the risks of ill health and frailty rise.
Your physical activity regimen should be focused on resistance strength activity. Specific equipment and professional guidance in gymnasiums may be the answer for many seniors, but the use of home strength-training equipment – such as inexpensive training bands – can achieve the same goals. Such bands can be purchased in any sports store or online for less than $40.00. For most of us, daily walking is still an excellent way to maintain strength and agility. Set weekly goals and try to be diligent in following your plan. In the winter months when weather is a problem, daily use of a treadmill can achieve the same goals.
The advantage of physical activity is that it not only combats loss of muscle mass and strength, it also burns calories which helps to control weight. For those living in a house, daily inside and outside chores contribute to maintaining our health, whereas for those in an apartment or condominium, specific physical activity should be a daily plan, whether outside or in a nearby gym (or even in their building!).
The recent flurry of interest in, and use of a drug to treat excess weight gain and Type 2 diabetes has flooded the television with ads addressing the wonders of these new pharmaceuticals. The three most common products in Canada are Ozempic, Trulicity and Mounjaro. All three drugs have been approved in both Canada and the U.S. for treatment of Type 2 diabetes, but only in the U.S. for obesity alone. Nevertheless, studies have shown that the drugs are very effective in leading to significant weight loss and are now widely prescribed by physicians in both countries. The drugs stimulate certain hormones in the body which reduce appetite, control blood-sugar levels and affect weight loss. The drugs are self administered by injection, usually weekly. These drugs can adversely affect other medications and about 5% of patients may experience minor or serious side-effects. Patients prescribed this class of drug should be closely monitored by a physician.
Maintaining normal weight and keeping physically fit should be a priority for all of us and especially for seniors in preserving our health and longevity. The first step for us is recognizing the importance of these preventive measures and then developing our plan to achieve our goals.
Now, I’m going out to cut my lawn before coming in for my nap. And at my next luncheon with my retired buddies, I think that I’ll reduce my favourite draft beverage to just a half pint!