Introduction
In a society where beauty standards and social conventions frequently determine how we view ourselves, weight has emerged as a major topic of conversation. These prejudices have a major negative influence on both mental and physical health, whether it is the pressure to be the ‘perfect’ size or the stigmas attached to being underweight or overweight. Although the body mass index (BMI) is frequently used to establish safe weight limits, it does not provide a comprehensive view of an individual's general health. Fostering a healthier and more inclusive view of weight and fitness requires an understanding of the limitations of BMI and the factors that contribute to being underweight. Let us examine why BMI is not the only measure of health and how to lead a nutrient-dense, balanced lifestyle.
Why Is BMI Not a Singular Indicator for Weight?
Whether it is the influence of social media, individuals who promote beauty and negative diet culture, or who may stigmatize or discriminate against individuals based on their body weight - weight bias is indeed one of the leading mental health concerns today. So what exactly then is a healthy weight? This would depend on the age, gender, and body mass index for the particular age and gender group. Healthy weight is not ideally definable and varies from person to person based on their genetic blueprint and body composition, based on an interplay of systemic and environmental factors.
While the BMI is definitely not a singular indicator or measure of your health - it is generally agreed upon by medical experts that. A BMI that falls between 18.5 and 24.9 is considered normal or within the healthy weight range, while a BMI of the individual less than 18.5 falls or classifies within the underweight category or range. This can be called a biased and flawed measure of assessing individuals' health status, however, it is widely used by the medical community to prevent the growing global incidence of obesity and to improve public health outcomes, for all individuals who are at the higher end of the BMI spectrum.
What Are the Clinical Features in Underweight Individuals?
Most individuals who are underweight may often be prone to the dangers of weight bias or social misconceptions and fall prey to negative diet culture trends to put on weight.
So, does being underweight mean the individuals are predisposed to malnutrition symptoms or any clinical feature of fatigue-based experiences? According to nutrition experts, the answer is that it is always considered based on the BMI, the flawed yet approximate crucial measurement or analysis tool. A BMI range of 18 to 24.5 is an indicator of healthy weight sustenance, based on the individual height.
However in many cases when underweight individuals are below the threshold of this range unless there is an experience of clinical fatigue or they may be having symptoms of low blood pressure, low sugar, dizziness, frequent nausea, sudden or acute loss in weight, decreased muscular endurance and stamina - there may not be any underlying systemic health condition usually. However, if you or your loved ones are experiencing any possible detrimental symptoms, of being underweight, then it would be wiser to consult with your registered physician nutritionist or dietician who can help you guide your way to a healthy weight sustenance journey or also help fulfill and track your nutritional goals.
What Are the Systemic Causes and How Are They Managed?
Watch out for these symptoms clinically associated with underweight Individuals, that have been elaborated by global physicians and nutrition experts for public awareness or community awareness:
1. Vitamin Deficiencies
Many underweight individuals may be suffering from moderate to severe dietary vitamin deficiencies. When you are not getting or deriving the food-based energy for your body to sustain a healthy weight through varied food groups of plant-based, animal protein, dairy, and others, your lack of nutrient supply to your body via food can be the reason you would be underweight.
Clinical symptoms associated with nutritional deficiencies may result eventually in anemias commonly from lack of iron, folate, or vitamin B12. Individuals with vitamin deficiencies would observe they have poor wound healing (inadequacy or deficiency of vitamin C) or suffer from night blindness (due to inadequacy of vitamin A).
2. Osteoporosis
Poor nutrition, sleep, and continued or untreated wasting diseases of micronutrients or proteins can result in the long-term sequelae of osteoporosis in underweight individuals. If you are underweight, you need to always check whether you are consuming foods that are high in calcium and vitamin D - as these are essential for sustaining bone mass, bone remodeling mechanisms, and also for your muscular stamina.
3. Decreased Immune Functions
Underweight individuals may often be prone increasingly to decreased immunity. If you are underweight and you may be dealing with frequent bouts of infections or diseases, then you should not depend on supplements, but rather you should consult with a registered healthcare professional or nutritionist to guide you in maintaining essential nutrient intake to prevent lowered immunity or related infections.
What Is the Importance of a Balanced Diet in Underweight Individuals?
A balanced nutrient-rich diet that comprises several plant-based foods like whole grains, vegetables (fresh or frozen), fruits, cruciferous and dark greens, nuts, seeds, dairy sources, animal proteins like poultry, eggs, lean meats, fatty fish, and seafood-rich in omega 3 fats can help you fight off systemic infections.
Wondering how? Well, when you consume varied food groups that are anti-inflammatory and anti-oxidant rich, you are also gaining the dietary sources of your muscular as well as neurocognitive endurance and stamina. By consuming varied food groups, underweight individuals can eventually move forward in their weight gain journey to sustaining a healthy muscle weight (not the water weight).
What Are Some Tips to Gain Weight Healthily?
You can incorporate these tips to gain and eventually sustain a healthy weight as advised by nutrition experts:
- Consume around five to six small meals a day to keep your sugars regulated and at the same time promote healthy muscle mass from varied food groups.
- Try incorporating nutrient-dense beverages in between your meals (such as whole-fat milk, hydrating fruit juice, and unsweetened fruit and vegetable smoothies), to gain healthy calories
- Try snacking on nuts, seeds, and dried fruits that are free from added sugars or low-fat cheese, and pair them with healthy protein in your breakfast or plant proteins or Greek yogurt or dairy to ensure you are gaining weight the healthy way.
- For increasing muscle endurance and stamina, ensure your nutritional needs are taken care of, by consuming high-protein foods that are a combination of plant and animal-based food sources like meat, poultry, seafood, beans, nuts, seeds, and dairy products.
Conclusion
Weight loss or weight gain may have varied factors underlying them, which vary from person to person. However, if you are an underweight individual experiencing any clinical symptoms, then it is never wise to leave the underlying causes untreated lest they result in malnutrition, wasting diseases, bone deficiencies, or even certain cancers. If you do not have any of the symptoms listed above, such as clinical fatigue, lowered immune functions, or features associated with osteoporosis, then you might also be suffering from an underlying systemic disease or a hormonal issue that may be asymptomatic and needs to be investigated by your registered physician or professional healthcare provider. It is important to be free from weight bias or stigmas and prioritize healthy eating patterns that contribute to overall systemic health and immunity.
