Want to live a longer, healthier life? During this National Healthy Weight Week, AultCare dietitian Joy Benjamin, RND, LD MCLC, CPT, explains the benefits of maintaining or reaching a healthy weight, especially at age 60 and beyond, and offers tips for achieving it.

Healthy Weight and Aging

Living longer, stronger and in better health is the ideal way to age. An important part of aging well is to be at a healthy weight. National Healthy Weight Week encourages people to take positive steps toward a healthier lifestyle and not obsess about their weight.

Healthy weight is more than just the number on the scale or chart in your doctor’s office. It’s about body composition – the percentage of fat, bone and muscle in your body.

Some adults in a normal weight range may have more body fat and less muscle mass, putting them at higher risk of metabolic diseases like heart disease, gallbladder disease, stroke, Type 2 diabetes and certain types of cancer. A higher body mass is also linked to chronic pain, mobility issues and depression or anxiety, which can harm your quality of life.

Being underweight can also be problematic, with an increased risk of anemia, osteoporosis, a less effective immune response and difficulty recovering from illness.

Muscle Mass

Maintaining lean body mass is key to metabolic health at any age. Muscle mass determines our body’s ability to burn energy, a key contributor to weight control. We lose 3% to 5% of muscle mass every decade after about the age of 35. Activity, especially exercise focused on strength or resistance, is key to maintaining muscle.

It’s also important to include exercises that encourage balance. The ability to maintain balance is often lost as we age and is key to overall health and safety.

If you’re just beginning to add movement into your life, look for exercise programs specifically designed for older adults, such as SilverSneakers®.

Members of AultCare’s PrimeTime Health Plan or PrimeTime Choices have a SilverSneakers benefit included at no additional charge.

Nutrition

Fitness alone will not guarantee a healthy weight. Your exercise efforts can be sabotaged by poor nutrition.

Not all calories are created equal. Calories from ultraprocessed foods typically contain high amounts of salt, sugar, additives and preservatives, which can cause inflammation and disease. Additives and preservatives are used to keep ultraprocessed foods on the shelf longer.

For longevity and healthy aging, prioritize the quality of your diet, focusing on fiber, protein and healthy fats. Obtaining adequate nutrients through whole foods provides the vitamins, minerals and antioxidants our cells need to thrive. This helps us live longer and maintain a healthy weight. Consult with a registered dietitian to tailor a plan that fits your lifestyle.

Here are tips for nutrient-dense food choices:

• Look for whole foods in a natural state, such as fresh and frozen fruits, vegetables, nuts, seeds, oats, rice, quinoa, farro and dried beans.
  
  
• If choosing processed foods, choose those with minimal ingredients that you can easily identify as basics in your pantry or refrigerator, such as canned vegetables, oils, broths, sauces/seasoning and dairy.
  
  
• Eat in season. You can usually tell from the grocery store ads. Most will promote fruits and vegetables available for the season.
  
  
• Cook at home as much as possible, where you control the ingredients.

Factors such as living on a fixed income with rising food costs, limited transportation and reduced mobility can make it difficult for some older adults to obtain fresh, nutrient-dense foods. You can find meal delivery services and other helpful resources through your Area Agency on Aging. Visit the Ohio Department of Aging online to find yours.

At a very basic level, building each plate with a protein-rich food, fruit or vegetable, high-fiber grain and healthy fat provides nutrients the body requires to thrive. Add purposeful movement every day to ensure you use muscles for metabolic health.

Remember, your overall habits will have the greatest impact on healthy aging, much more than a number on the scale.

Sources:
National Council on Aging
National Institute on Aging
Ohio Department of Aging