The reason behind weight gain just isn't at all times a mystery. For example, you might find that you simply're eating more and exercising less, a robust combo that always leads to extra kilos. But sometimes the explanation just isn't so obvious. And you might not concentrate on many other aspects that may result in weight gain.
Age-related causes
Here are other age-related changes that may affect weight.
Chronic stress. As we age, stress is harder to regulate. And should you're continually stressed, you could have persistently high levels of the stress hormone cortisol. One function of cortisol is to assist the body replenish energy stores. In some people, it may well promote weight gain by not directly increasing appetite (for the reason that body thinks it needs energy) and increasing unused energy stores as fat. “But mostly, stress leads to compulsive behaviors, such as eating ‘comfort' foods, which are often loaded with sugar, unhealthy fats, extra calories and salt,” says Dr. Upwin.
Poor sleep. Age-related changes affect our ability to sleep well. “If you're a chronic ‘short sleeper,' getting six hours or less each night, it can affect hormones that regulate appetite. Short sleep is associated with higher levels of hormones that make us hungry, lower levels of hormones that tell us we're full, and higher levels of cortisol,” says Dr. Apovian.
Sex hormone changes. Older men and girls experience a decline in certain sex hormones. In women, low estrogen levels are related to sleep problems and increased body fat. In men, low testosterone levels are related to low muscle mass.
Basic conditions
Weight gain, especially if it's latest, can signal a variety of health conditions. For example, someone with heart failure may experience weight gain from fluid retention—which can manifest as swelling within the feet, ankles, legs, or abdomen. “This will likely be accompanied by symptoms such as fatigue or shortness of breath,” says Dr. Upwin.
Other underlying conditions related to weight gain include:
- Diabetes
- Certain kidney diseases
- Sleep apnea (stopped respiratory during sleep)
- Thyroid problems.
Side effects of medicines
Taking certain medications recurrently can result in weight gain. Some medications, reminiscent of prednisone, could cause you to retain fluid and gain weight.
And many drugs affect brain chemicals that control appetite, which might make you hungrier than usual, so that you eat more and gain weight. Examples are included.
- Antidepressants reminiscent of paroxetine (Paxil) or phenelzine (Nardel)
- Antihistamines that contain the ingredient diphenhydramine (the lively ingredient in Benadryl)
- Antipsychotics reminiscent of clozapine (Clozaril) or olanzapine (Zyprexa)
- Beta blockers reminiscent of the drugs atenolol (Tenormin) or metoprolol (Lopressor)
- Sleep aids that contain the drug diphenhydramine, reminiscent of Sominex, Unisom SleepGels, or ZzzQuil.
Other possible causes
Some possible causes of weight gain should not yet well understood and are currently being studied.
Another suspected think about weight gain is the population of microbes that live in your gut (their genes are called your microbiome). Considerable evidence suggests that gut microbes can affect appetite, metabolism, blood sugar and fat storage. The strongest support comes from animal studies. In humans, the evidence is less clear.
“Studies have shown that obese people have different gut microbes than lean people,” explains Dr. Upwin.
“But we don't know if that causes obesity in people. It could be that people who are genetically programmed to gain weight have a specific microbiome,” she notes. “Or it could be that obese people are eating differently than lean people, which could change the microbiome. We need more research to get better answers.”
What must you do?
Any recent or excessive weight gain warrants a visit to your doctor, who can look for brand spanking new underlying conditions and see in case your medications are affecting your weight. It is essential to maintain these two points of health under control.
It can also help to make an appointment with a dietitian to find out the right calorie intake in your current needs.
In addition, Dr. Upwin says the perfect strategy to manage weight as you age is to live a healthy lifestyle: eat a food regimen wealthy in fruits, vegetables, legumes, limited amounts of whole grains and starchy vegetables, and many lean protein to assist construct muscle; Avoid eating late at night; Getting seven to nine hours of sleep per night; doing brisk exercise each day for at the very least 20 minutes; and strength training at the very least twice per week. “You can rebuild muscle, but controlling weight requires a combination of healthy lifestyle habits,” says Dr. Upwin.
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