Weight Gain
Being underweight never elicits much sympathy from the rest of the world. People feel at liberty to criticise your svelt-like figure in a way they wouldn't dream of doing to an overweight person. Such is the cross the underweight have to bear.
Health problems associated with underweight
As there are relatively few people who are underweight the health problems associated with being too thin are generally not reported. However, these include:
- Infertility
- Osteoporosis
- Amennorhoea
- Mortality (1)
- Fractures
- Poor circulation
- Coldness
- Malnutrition
- Depression
Possible underlying causes
It is important to get to the route cause whenever there is an imbalance in the body. The following may all contribute to being underweight:
- Eating disorders
- Stress
- Not eating enough
- Excessive physical activity
- Genetics
- Diabetes
- Overactive thyroid
- Insufficient digestive juices
- Parasites or worms
- Food intolerances
- Coeliac disease
- Depression
- Drug abuse
- Inflammatory bowel disease
- Diarrhoea
- Other serious health conditions
It is important to get checked out by your GP in case any of the above need addressing.
Is a high fat, high sugar diet the answer?
In short, no! The body needs natural foods in order to be healthy regardless of your weight. Just like everyone else you should avoid sugar, refined carbohydrates, processed foods, alcohol, caffeine, table salt and additives.
So what to eat?
Firstly, it is important that you eat a sufficient amount. This is to ensure you take in sufficient calories and nutrients needed for health.
Foods to include:
- Whole grains: oats, quinoa, millet, buckwheat, brown rice, rye.
- Pulses: chickpeas, aduki beans, mung beans, butter beans, haricot beans, lentils.
- Unsalted nuts: cashews, Brazils, hazelnuts, almonds, pecans, walnuts, pistachios.
- Seeds and oils of: hemp, sunflower, pumpkin, sesame and flax.
- Fruit
- Vegetables
- Animal products if you're not vegetarian: fish, unprocessed meats and eggs.
- 2 litres of water (which half could include herbal teas) a day.
Small, regular meals and snacks can improve absorption of nutrients.
Healthy snacks need to become a habit. Some ideas include:
- Avocadoes
- Fresh or dried fruit
- Nuts and seeds
- Oat cakes with nut butters
- Vegetable crudités with dips
- Olives
- Fruit and nut bars
Fresh air, daylight and exercise are important but don't overdo it. Excessive exercise has a negative effect on those who are underweight (1). Relaxation techniques are helpful where stress is an issue; meditation, tai chi and breathing exercises are all tried and tested methods of reducing stress.
References
Wyshak G. Underweight, smoking, exercise and mortality in women. J Nutr Health Ageing 2007 Jan-Feb;11(1):65-8
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For more information on gaining weight, please visit the weight gain page in the fitness section
