Health 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. by Robert MacMillan MD Managing Excess Weight 34 | www.snowbirds.org
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