Maintaining a healthy BMI (Body Mass Index) after sixty is crucial in ensuring our senior citizens are not vulnerable to weight-related diseases. Studies show that about one-fifth of our elders are prone to obesity. Abdominal obesity in India is pegged at 40% for women compared to 12% for men.

An unhealthy weight gain exposes seniors to various health risks, such as high cholesterol, cardiovascular diseases, stroke, diabetes, and certain types of cancer. Being overweight also leads to weaker joints, making them prone to muscle injuries and falls.

Why is there a prevalence of obesity in our seniors?

As we age, our bodies undergo hormonal changes causing fat to accumulate to compensate for the natural muscular loss. A sedentary lifestyle combined with unhealthy eating habits contribute to sudden weight gains post the age of sixty in many adults. Additionally, emotional reasons such as loneliness, a loss of purpose, and grief can trigger an unhealthy eating pattern which can cause excess weight gain.

Five Tips to Maintain a Healthy BMI and prevent obesity in senior adults:

1. Having a physically active routine
An active lifestyle is a determining factor in having a healthy metabolism. Regular exercise helps to digest food better and regulate blood sugar and cholesterol levels. Senior adults can engage in activities that suit their interests and routine. They can choose from Yoga, cycling, swimming, going to the gym, or the age-old and most preferred one- walking. The benefits of walking are manifold and suit every type of individual.

2. Following a balanced diet
Food has to be healthy and well-balanced in nutritional values. Including fruits and vegetables, whole grains, and nuts as part of a daily diet will ensure calories and health go hand-in-hand. Processed foods and sweets should only be an exception. While what you eat is vital, so does how and when you eat your meals.

Eating with awareness, without being distracted by a phone or TV, makes it a conscious activity that helps the brain to activate the satiety signals. Thirst is often confused with hunger pangs, so ensure you drink plenty of water. Caffeinated drinks are known to dehydrate, therefore consume them wisely.

Eating healthy portions and spacing out the meals is an aspect that tends to get ignored many times. Instead of having three heavy meals, it is better to eat four-five smaller ones.

3. Maintaining dental hygiene
Many senior citizens complain of gas, bloatedness, and general indigestion. One area that is obvious but escapes the routine checklist is dental. Dental issues can be the crux of indigestion since the chewing is compromised.

Tooth loss is common as we age. Poor dental hygiene (like not rinsing the mouth after eating or brushing at night) can contribute to tooth decay. Decays, plaque, nerve and gum sensitivity are other common problems that go ignored for fear of dentists. Technology has made it possible to fix dentures or treat cavities painlessly and seamlessly. So, cast those worries away and treat those teeth-ing troubles.

4. Taking care of mental well-being
An anxious or worried mind can make a person eat lesser or more than usual. Ageing comes with challenges, such as loneliness, not being valued by family or peers, and a loss of purpose. And yet, this need not become a norm. Today, there are plenty of avenues to create a fulfilling post-retirement life. A healthy mind automatically thanks the universe for all the things that are going well for you, despite the trials and tribulations of life.

5. Ensuring a good night's rest
Insomnia or poor-quality sleep is another age-related development. When the body does not get enough rest, it interferes with metabolic activity, leading to weight gain. Midnight cravings for a snack disrupt the digestive cycle even further. Following a disciplined daytime routine and indulging in activities to calm and soothe your mind just before bedtime will alleviate sleep disorders. Switching off devices an hour before bedtime and a sleep meditation ritual can work toward developing a sound sleep pattern.

As one of the leading senior living care providers, we constantly strive towards the physical and mental well-being of our valued senior residents. We look forward to your valuable suggestions and feedback to build a better community.