Mr. Xie, 6 years old and 112kg, has recently become obsessed with swimming and swims once a week. According to him, swimming is for weight loss.
Mr. Xie was diagnosed with fatty liver some time ago. The doctor told him that he needed to lose weight, which could help with treatment, so he started a “swimming journey”. We all know that weight is a major factor in physical health. People with an unbalanced weight may have a higher risk of causing diseases, especially obese people after the age of 50, whose physical function declines and is easy to induce diseases.
1. Obese people after the age of 50 are easy to induce these diseases
1. Diabetes
Research shows that fat There is a close correlation between metabolism and insulin secretion. In recent years, with the improvement of people’s quality of life and changes in eating habits, high-fat and high-salt eating habits have become a major risk factor for Chinese people to induce diabetes.
Obey people with higher than normal body fat content naturally have a higher risk of developing diabetes than the general population.
According to the “Lancet” magazine, people after the age of 50 are at high risk of diabetes, and being overweight will increase the risk of diabetes. population at risk of developing diabetes. It is for this reason that this group of people should continue to have a good weight.
2. Hypertension
The occurrence of hypertension is directly related to obesity. Obese people have higher blood concentration and greater pressure on blood circulation. Thereby increasing the tension of the blood vessel wall.
Obese people usually have the habit of snoring during sleep. When snoring, the airway is not well circulated, which will lead to insufficient blood supply to the brain at night, sympathetic nerve excitation, and corresponding contraction of the blood vessels of the snorer, which may lead to this group of people. induce hypertension.
On the other hand, overweight hypertensive patients can also slow down the development of hypertension by losing weight.
3. Fractures
Because the burden on the body is higher for obese people, People after the age of 50, the bone density decreases, the bone decreases, the ability to bear the pressure slows down, and it is easy to fracture. More and more epidemiological studies have shown that obesity is a major risk factor for fractures. The risk of fractures in obese people increases accordingly.
Second, is it better to be thin?
Being overweight will cause various damages to the human body. Does this mean that the lower the weight, the better? Is it better to be underweight? Actually, not quite.
Too thin, not only will not be healthier, but prone to a disease, it is sarcopenia.
Sarcopenia, the full name of sarcopenia. Refers to a condition in which the ability of the body’s muscles is generally degraded and weakened. Once the elderly suffer from this disease, symptoms such as mobility impairment, slender limbs, and weakness may occur. Patients are prone to falls when walking, and then accidents may occur, which seriously threatens the life of the elderly.
After most of the sarcopenia patients suffer from this disease,the ability of daily living will gradually decline, the quality of life will decline, and severe cases It may even lose the ability to live independently. In clinical practice, many patients are bedridden for a long time, their mobility is basically lost, and they need long-term nursing care.
There are many reasons for the appearance of sarcopenia, and most patients are caused by heredity, environment, ageing and other factors. including malnutrition.
Muscle growth requires a large amount of nutrients. When the body receives insufficient nutrients, it may lead to a decrease in muscle mass and muscle strength, which in turn induces sarcopenia. At the same time, the muscles of the elderly will gradually relax as they age. If the elderly do not pay attention to nutritional supplements, the “aging” of their muscles will be accelerated, and the risk of sarcopenia in the elderly will also increase.
In other words, people who are thin, partly due to insufficient nutritional intake, are more likely to develop sarcopenia.
So, in terms of weight, being obese or being too thin is not very healthy. What kind of weight is the standard?
Three, what is the standard body weight? The doctor tells you the answer
To answer this question, we look for the answer in the current international body mass index and weight standards.
Body mass index, or BMI, the formula is BMI=weight/height² (kg/m²), for example, if you are 70 kg and your height is 1.75 meters, then your body mass index is 20Kg/m². Body mass index is measured as BMI less than 18.5 is thin; ≥24Kg/m² is overweight; ≥28 is obese. Studies have shown that there is a significant correlation between the BMI of most people and the percentage of body fat, which can better reflect the degree of obesity of individuals.
In addition to BMI index, Waist WC index is also an important reference standard to measure whether the human body is obese. WC refers to the length of the waist circumference, obese people have a longer WC length, and conversely, thin people have a shorter length. It can intuitively reflect the degree of our fat accumulation.
MaleWhen the waist circumference WC reaches or exceeds 85CM, and the waist circumference of women is equal to or exceeds 80CM, it is necessary to pay attention to the possibility of overweight, and it is recommended to appropriately reduce the weight.
It should be noted that the standard body weight can only be used as a reference indicator for health, and does not mean that individuals with standard weight have better physical fitness. healthier. In fact, there are differences in the physical quality of individuals, and the nutritional supply required is also different. Some people with qualified weight may be malnourished.
Fourth, is a slightly fatter weight healthier? Is that so?
According to an experimental study published in the “Journal of the American Medical Association”, people with a high body fat percentage have a lower mortality rate.
Body fat rate is also an important criterion to measure the degree of obesity in the human body. The body fat rate is less than 18.5%, indicating that the physique is thin. A body fat percentage of more than 25% is considered obese, and a body fat percentage between 18.5% and 25% is a normal physique.
The study used a cardiovascular and cerebrovascular data study involving 13,704 volunteers from 1976 to 1978, and found that the best time from 1976 to 1978 The body fat percentage is 23.7%, which is also in line with the standard body fat percentage requirement, but the optimal body fat percentage has risen to 27% in recent years.
In other words, with the advancement of modern science and technology, human life has undergone tremendous changes, and human physical quality has also quietly changing. Optimal body fat percentage also increased in the process.
This study shows that the current slightly obese people may be healthier. Two other studies support this conclusion.
New England Journal of Medicine research reports that East Asians with body mass index between 22.6 and 27.4 have a lower risk of death, either above or below this range. , the risk of death may be significantly increased due to cardiovascular disease, cancer and other causes. According to the BMI international standard, we know that equal to or more than 24Kg/m² is overweight. In other words, Chinese people who are overweight may have a lower risk of death.
A 70-year study by Ohio State University found that obesity can enhance human resistance and prolong life.
Studies show that people who are above a healthy BMI but never meet obesity standards live longer. The researchers pointed out that normal weight and gradual increase in adulthood is the best state of human health.
Two studies put together, we can know that people who are slightly overweight are indeed healthier. This is because a lot of the energy of the human body is supplied by fat, and the lack or excess of fat will have adverse effects on the human body. Moreover, phospholipids and cholesterol in fat will participate in the composition of human cells, and fat also plays an important role in regulating body temperature and protecting organs.
What’s more important is that the body stores fat properly, which can improve the individual’s immunity, and its ability to resist the invasion of diseases is stronger.
But it’s too much. Slightly fat does not mean obesity. Obese people should still lose weight appropriately and adjust their weight to a relatively reasonable state. Thin people need to gain weight gradually, with proper nutritional supplements.
Five, maintaining a healthy weight, these few things are essential
At present, there are more and more obese people in my country. The number of obese patients in my country has increased significantly in recent years. This is inseparable from the changes in Chinese people’s eating habits. With the progress of society, Chinese people’s dietary meat intake has increased significantly, and fat intake has increased, which has also led to a certain degree of obesity in my country. increased significantly over the past ten years.
Therefore, it is recommended for obese people to reduce their meat intake and adjust their eating habits to a relatively healthy state. The intake of vegetables, fruits, fish, milk and other foods can be appropriately increased to supplement the dietary fiber, protein, vitamins and other nutrients needed by the human body. According to the dietary guidelines for residents, the current intake of these types of foods is still insufficient. Eating more of these foods can promote the body’s metabolic cycle and help us lose weight and fat.
The relatively thin people need to increase their meat intake appropriately, and eat more meat such as beef, pork, and mutton.
At the same time, no matter what kind of people you are, you need a balanced diet to keep us healthy.
In addition, daily exercise can strengthen muscles, reduce body fat percentage, and maintain body fat percentage at a relatively stable state. Obese people can do some high-intensity exercise on a regular basis to lose weight. People with small waist circumference and low body fat rate are suitable to do some moderate to high-intensity exercise to increase muscle strength.
The key is to develop a good habit of exercise and not give up halfway. Everyone can start from low-intensity exercise according to their physical fitness.Begin to gradually increase the amount of exercise.
Summary
Maintaining a healthy weight can help us maintain good physical fitness, so it is recommended that obese people can lose weight appropriately, especially the elderly after the age of 50. This can help us reduce the risk of high blood pressure, high blood lipids, diabetes and other diseases.
Those who are thin and weak should gain weight appropriately, which can improve our physical fitness.
References:
[1] “Cirrhosis Complications That Can’t Be Ignored – Sarcopenia｜Expert Perspective” [J]. Yi Mai Tong, 2021.1
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[2]”I will grow meat and live longer! The weight will be “slightly increased” year by year to be healthy. These places need to grow more meat!”[J].Changxiao Health
[ 3] “Is a slightly fat body really the healthiest? BMI between 22.6 and 27.4 has the lowest risk of death” [J].39Health Network