During the Christmas holidays, half of Spaniards gain about three kilos, according to various investigations over the years. For most of the population, this gain in body weight will add to the list of old resolutions that usually accompanies every new year. However, those over 65 may not know what attitude to take and are still scratching their heads, after a recent review of studies published in Nutrients in 2023 suggests that being slightly overweight is protective in this age segment.
Does this mean giving free rein to whims from the age of 65? Is it better to be ajamonado than ajamonado? “Not necessarily,” says dietitian-nutritionist Griselda Herrero. The idea that being overweight prolongs life is a classic nutrition myth. However, as the English say, the devil is in the details.
And, in reality, being overweight does not bring any advantage to the general population. Not only that: it also increases the possibility or prevalence of suffering from chronic diseases, in addition to punishing bones and joints. The defenses that these studies add to justify a few extra kilos in older people is that people in this situation tend to visit the doctor more to keep cholesterol, high blood pressure, etc. at bay. The second argument is that from the age of 65 people tend to eat worse for various reasons (economic, social, loneliness...) so a small reservoir of fat can help to be better nourished when people get sick and not. They have an appetite. This is the fine print of studies that claim that being overweight can have a protective effect in older people.
Specifically, a review of studies from the University of Plymouth suggests that for elderly people the ideal Body Mass Index (BMI) is between 25 and 29.9, that is, in the range reserved for overweight in the rest of the ages, compared to the usual advice of a “healthy” BMI between 18.5 and 25. Mary Hickson, professor of dietetics at the University of Plymouth, indicates that when older people diet they feel more tired and are not as physically active, which aggravates the loss of muscle mass or sarcopenia.
So what should those over 65 do about Christmas weight gain? “Nothing,” answers dietician-nutritionist Griselda Herrero. “Return to your daily routine without feeling guilty,” adds this doctor in Biochemistry who has published, among other books, “Comer bien en familia” (Espasa) and “Psiconutrición. Learn to have a healthy relationship with food” (Arcopress Ediciones).
In those over 65 years of age, the distribution of body fat and the percentage of muscle mass matters more than what the line on the scale marks when moving to the right. “It's not so much about having an ideal body as it is about being able to tie your shoelaces, climb stairs and take care of yourself,” says the person in charge of the Sevillian center “Norte Salud Psiconutrición”.
Regarding whether it is possible to lose weight over 65 years of age, the answer is affirmative although the process is not quick or easy. In this regard, the basal metabolism (the energy expenditure that a person makes in a state of rest for the mere fact of being alive so that their heart beats, being able to maintain a stable body temperature, etc.) is decreasing for decades, in such a way that The older you are, the more difficult it is to lose weight (basal metabolism declines 2% per decade after age 30).
“In the end, talking about weight is like saying nothing… Weight does not tell us what percentage of fat there is and where it is located,” says Herrero. “But saying that the main goal at 65 should not be weight loss does not mean giving the green card to eat whatever we want at all hours, without doing any physical activity,” clarifies this professor from the University. Pablo Olavide from Seville where he teaches the subject 'Food for the elderly'. That is, in no case should you try to gain weight thinking about a supposed protective effect.
In the case of those over 65 years of age, it is advisable to eat foods with a little more protein, fiber (for example, whole grains or legumes that promote intestinal transit since it worsens with age due to, among other things, drinking less. water), calcium (to strengthen bones and ensure they have sufficient mineral density), folic acid, antioxidants (vegetables and fruits, due to their high water content, can help alleviate dehydration), omega-3 fatty acids (sardines , mackerel or salmon can prevent cognitive decline) and vitamin B12.
The key is to eat nutritious foods (that is, not too sweet, too salty or too fatty), remember to drink water and do exercises to work on your strength. This is the specialty of Sara Tabares, the director of Performa, a Valencian personal training center that claims to be the best in the world in her specialty: a single client per hour, room and personal trainer.
Tabares, who has just published Ellastrain 40 (Tutor) and has a master's degree in Exercise Physiology, is preparing to train a 77-year-old client named Reyes right now. “Training strength has been a discovery,” says this septuagenarian.
“Obesity and overweight represent an abnormal or excessive accumulation of fat that can be harmful to health,” says Tabares, citing the WHO to answer whether or not being overweight in the twilight phases of life should be an aspiration.
Instead of gaining weight, this physical trainer indicates, it is better to work on strength with some weights, just as Julia Sánchez, a 60-year-old Valencian, is doing right now. “I train to reduce the risk of suffering a fracture, have more mobility and improve my self-esteem,” this woman admits.
Sara Tabares agrees with Griselda Herrero: losing weight (that is, losing weight and not regaining it after a few weeks, as happens with any restrictive diet) is more difficult at certain ages, but training can lead to body fat is better distributed and does not end up in the abdomen.
One of Tabares' specialties is training women with menopause, a life stage that involves major physiological changes. Likewise, it also exercises people interested in maintaining muscle mass, knowing that from the age of 50 it degrades on average by 8% in each decade, with the process accentuating from the age of 60.
“Muscle is a natural fat burner,” recalls Tabares. In addition, the loss of muscle mass increases the risk of suffering from diseases or more back pain, for example. “Telling people to go out and walk is very good, but it is not enough,” he warns. “The population must be aware that to maintain autonomy and avoid fractures or falls as the years go by, they depend on strength training,” he continues. And in addition to cardiovascular work, it is also essential to train strength, whether in the weight room at the gym or at home doing exercises with your own body weight.
The six exercises proposed by Tabares are designed for any age, but especially for older people. In fact, strength training and healthy eating continue to be the best tactic for seniors who gained a few kilos during the past Christmas holidays, something that does not seem to be changing in the coming years.
