You may have noticed in today’s world
that people pay a lot of attention to being overweight or obese and its
resulting health complications. On the other hand, being underweight also has
its share in causing health risks.
So
if you are underweight, you might want to explore its health risks and get
insights on how to add a few kilograms to achieve a healthy weight and thereby
a healthier you!
How do you know if you’re underweight? You can
find out if you are underweight using a simple calculation to determine your
body mass index or (BMI). This can be easily done by dividing your weight (in
kilograms) by your height (in metres squared) as indicated below:
BMI (kg/m²) = Weight in kilograms ÷ Height
in metres²\
As
a matter of fact, BMI is used as a screening tool to identify whether you are
underweight, overweight or at a healthy weight. Quite simply, a BMI value less
than 18.5 means that you are underweight.
Who is at risk and why? Women and teens are
the two main groups especially at risk of being underweight. While underweight
women will struggle with fertility issues, underweight teens are at a critical
stage of growth and development, increasing the chances of future health
problems.
The
are many serious health risks to being underweight, mainly:
o Infertility:
Underweight women primarily have problems with their ability to stay fertile.
In fact being underweight causes a disturbance in the hormones which leads to
ovulatory dysfunction and thus infertility.
o Anemia: Because
of a low food intake, underweight women could become anemic, thereby reducing
the ability of their blood to carry oxygen to body cells. This can eventually
lead to a variety of symptoms including fatigue, dizziness, pale complexion,
reduced concentration and lethargy.
o Osteoporosis: The risk
of osteoporosis is higher for underweight women because of less than optimal
intake of calcium which results in lower bone density. This problem is more
predominant in teenagers, because they are at a stage when they experience the
maximum depositition of calcium in their bones. And being underweight might
disrupt this mechanism, resulting in lower deposits of minerals in their bones
thereby increasing the risk of developing osteoporosis.
o Amenorrhea
(cessation of menstrual cycles): This is also more prevalent in underweight
teens because they might have a disturbance in their hormones, a decrease in
their fat deposits, combined with anxiety that might lead to loss of their
menstrual cycle.
But
that’s not all. Other health complications might include delayed puberty in
teens, negative body image, fatigue, increased susceptibility to infection,
irregular heartbeats and depression.
What you can do for a healthy increase in weight? The
simplest way is to have 3 meals a day along with 2-3 snacks. Make sure to
include different food groups in your diet to achieve a healthy and balanced
intake. Additionally, you should stay away from soft drinks and sugary foods.
Instead switch to foods that are high in nutrition such as smoothies, dried
fruits and nuts.If you are an underweight teen, you could also have a snack at
bedtime because growth hormones are highest during early sleep. And don’t
forget to exercise and increase your physical activity. This might help boost
your metabolism and stimulate your appetite!
Last word Remember that genetics plays an important
role in determining our shapes and figures! However, this doesn't mean that you
should give up and stop trying to achieve a healthy weight. In fact it means
that you should try a little harder to maintain a healthy body. You can always
consult with a dietitian to determine your healthy weight range and work out a
meal plan created to suit your specific needs.
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