What to Know About the Dangers of Being Underweight

We often hear about the health implications of being overweight or obese. Of course, we know it increases your risk of a myriad of diseases, from diabetes and heart disease to struggles with mental health. But, being underweight is associated with certain health risks, as well. 

So, how do you know if you are underweight? The Centers for Disease Control and Prevention uses a Body Mass Index (BMI) chart to determine whether a person is a healthy weight. BMI measures body fat based on height and weight, which applies to adult men and women. BMI is an essential factor in determining overall health and wellness. But, it is just one single factor. The best picture of overall health combines the BMI scale and additional critical health factors. These include blood pressure, blood sugar, heart rate, cholesterol, and lean muscle mass vs. fat mass. 

Am I underweight?

To answer “Am I underweight,” we look at the BMI chart. This chart is divided into four categories: underweight, healthy, overweight, and obese.  A person who is determined to be underweight will have a body mass index of under 18.5. A person in this category is at higher risk for certain health conditions. They include:

• ‍Malnutrition: Underweight people are more susceptible to malnutrition. This is because they may not consume enough healthy foods containing the nutrients their body needs to function optimally. Common symptoms of malnutrition include chronic fatigue, thinning hair, dry skin, and dental health issues. In addition, it can lead to anemia and other vitamin deficiencies if left untreated. 
• Decreased Immune Function: Studies show a link between being underweight and having a weaker immune system. If a person is not getting proper fuel from the food they eat, they may not be getting enough nutrients to fight off infections. As a result, underweight people might get sick more frequently and take longer to recover. 
• Osteoporosis: Studies show that low body weight may increase your risk for low bone mineral density and osteoporosis. It’s common for underweight people to be deficient in specific vitamins and minerals. For example, calcium is an important part of bone health. Low calcium intake may contribute to diminished bone density. This makes a person more susceptible to falls and increases a person's risk of fractures. 
• Infertility: Women with low BMIs are at increased risk for developing irregular periods. In addition, being underweight can affect fertility by causing hormone imbalances. These imbalances can cause problems in ovulation which decreases your chances of conception.  Furthermore, if you have a low BMI and become pregnant, your baby may pose certain risks. 

With help from your doctor, you may be able to attain a healthy BMI through lifestyle modifications and healthy eating habits.

What are the causes of being underweight and the health risks associated with it?

Being underweight can stem from a variety of factors, both physical and psychological. One common cause is simply not consuming enough calories to meet the body's energy needs. This can occur due to poor appetite, restricted food intake, or a lack of access to nutritious foods. In some cases, underlying medical conditions can contribute to being underweight. Gastrointestinal disorders like celiac disease or Crohn's disease can impair nutrient absorption, leading to weight loss despite adequate food intake. Hyperthyroidism, a condition where the thyroid gland produces too much thyroid hormone, can also accelerate metabolism and cause unintentional weight loss. Additionally, certain cancers can result in metabolic changes that lead to weight loss.

Psychological factors can also play a significant role in being underweight. Eating disorders such as anorexia nervosa and bulimia nervosa involve distorted body image and unhealthy behaviors surrounding food and weight. Individuals with these disorders may severely restrict their food intake or engage in purging behaviors, leading to extreme weight loss. Depression and anxiety can also impact appetite and contribute to unintentional weight loss.

Regardless of the cause, being underweight poses significant health risks. One of the primary concerns is malnutrition and nutrient deficiencies. When the body doesn't receive enough essential nutrients, it can lead to a weakened immune system, making underweight individuals more susceptible to infections and illnesses. Osteoporosis, a condition characterized by weak and brittle bones, is also a concern, as inadequate nutrient intake can compromise bone health. Women who are underweight may experience menstrual irregularities or even amenorrhea, the absence of menstruation, which can affect fertility and reproductive health. Additionally, being underweight can increase the risk of complications during pregnancy and childbirth.

Furthermore, being underweight can have psychological implications. Body image concerns and low self-esteem are common among underweight individuals, particularly those with eating disorders. The constant preoccupation with food, weight, and body image can significantly impact mental health, leading to anxiety, depression, and social isolation.

What to do if you have an underweight BMI

A BMI is calculated using this formula: weight (lb) / [height (in)]2 x 703

In other words, you calculate BMI by dividing weight in pounds by height in inches squared and multiplying by a conversion factor of 703. 

If you're looking to safely gain weight, there are several strategies you can incorporate into your lifestyle to help achieve your goal. First and foremost, focus on consuming a balanced diet that provides your body with the necessary nutrients it needs to support healthy weight gain. Aim to include a variety of foods from all food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats.

To increase your calorie intake, consider incorporating calorie-dense foods into your meals and snacks. These include foods like nuts, seeds, avocados, olive oil, and nut butters, which provide a concentrated source of energy without requiring you to eat large volumes of food. Adding extras such as cheese, yogurt, or sauces to your meals can also help boost calorie content.

Eating regular meals and snacks throughout the day can also help ensure that you're consistently providing your body with the fuel it needs to support weight gain. Aim to eat every 3-4 hours and include a combination of protein, carbohydrates, and fats in each meal and snack to promote satiety and support muscle growth.

Protein is particularly important for building and repairing muscle tissue, so be sure to include plenty of protein-rich foods in your diet. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, and tofu. 

In addition to focusing on your diet, incorporating regular exercise into your routine can help promote healthy weight gain by building muscle mass. Strength training exercises, such as weightlifting or bodyweight exercises, can help stimulate muscle growth and increase your overall calorie expenditure. Aim to include strength training workouts 2-3 times per week, focusing on compound exercises that target multiple muscle groups.

It's important to approach weight gain in a gradual and sustainable manner to minimize the risk of gaining unhealthy amounts of body fat. Aim for a gradual weight gain of 0.5-1 pound per week, which equates to consuming an additional 250-500 calories per day above your maintenance needs. Keep track of your progress by monitoring your weight regularly and adjusting your calorie intake and exercise routine as needed.

Finally, seeking support from a registered dietitian or nutritionist can provide personalized guidance and support to help you reach your weight gain goals safely and effectively. They can help you create a customized meal plan, address any dietary concerns or restrictions, and provide ongoing support and accountability as you work towards your goals.

If you’re ready to change your life and health forever, contact one of our leading experts at BASS Bariatric Surgery Center today. Our surgeons are equipped with knowledge, expertise, experience, and mastery when it comes to bariatric and obesity surgery. We’re here to support you in taking that next step.