Stopping Middle-Age Spread | NIH News in Health

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class="nihnih-theme-colors-orange"> <a id="main-content"></a> <div class="group-article-header field-group-html-element article-header"> <p class="edition-date"> <a href="/2024/10">October 2024</a> </p> <p class="edition-printer-friendly"> <a href="/sites/newsinhealth/files/2024-10/NIHNiHOct2024.pdf">Print this issue</a> </p> </div> <h1><span class="field field--name-title field--type-string field--label-hidden">Stopping Middle-Age Spread</span> </h1> <p class="subtitle">Maintain a Healthy Weight as You Age</p> <div class="group-page-tools field-group-html-element page-tools"> <span class="page-tools-item page-tools-item-with-label"> <a aria-label="Lea este artículo en español" href="https://salud.nih.gov/recursos-de-salud/nih-noticias-de-salud/como-frenar-el-aumento-de-peso-de-la-mediana-edad">En español</a> </span> </span> <span class="page-tools-item page-tools-item-with-label"> <a href="mailto:nihnewsinhealth@od.nih.gov">Send us your comments <span class="mailto"> <span class="element-invisible">(link sends e-mail)</span> </span> </a> </span> </div> <div class="featured-media"> <div class="field field--name-field-media-featured field--type-entity-reference field--label-hidden field__item"><article class="image media media--type-image media--view-mode-featured-media-caption"> <div class="field field--name-field-media-image field--type-image field--label-hidden field__item"> <picture> <img src="/sites/newsinhealth/files/2024-10/page3-oct-2024-illustration-person-breathing-hard-while-biking.jpg" alt="Illustration of a person breathing hard while using an indoor stationary bike." title="Illustration of a person breathing hard while using an indoor stationary bike" typeof="foaf:Image" /> </picture> </div> </article> </div> </div> <p>If you’re an adult in the U.S., you can expect to gain 10 to 25 pounds between your 20s and your 40s. Starting between ages 30 and 40, you may find losing weight and exercising more challenging. The exercise you do may not have the same effect as before. It’s not necessarily a sign that something is wrong. This weight gain in middle age—known as “middle-age spread”—is a natural consequence of aging.</p> <p>“Your <strong><span class='tooltip'><span class='qtip-text'>Chemical changes in the body that create the energy and substances you need to grow, move, and stay healthy.</span> <span class='qtip-instance-default qtip-link qtip-processed'>metabolism</span></span> </strong>tends to slow down as you get older,” says NIH’s Dr. Rafael de Cabo, an expert on aging. “But your appetite and your food intake do not. So, you have a steady increase of body weight with age.”</p> <p>Much of the weight gain comes in the form of fat tissue. The distribution of fat in your body also shifts. There’s less under your skin and more around your internal organs. Meanwhile, you start to lose lean muscle with age. Many people also become less active as they age, especially if they have a job that involves a lot of sitting. This can lead to further fat gain and muscle loss.</p> <p>Those extra pounds have consequences beyond your clothes not fitting. The risk of many chronic diseases, such as diabetes, heart disease, and <strong><span class='tooltip'><span class='qtip-text'>Diseases in which nerve cells stop working or die.</span> <span class='qtip-instance-default qtip-link qtip-processed'>neurodegenerative diseases</span></span></strong>, goes up with age. Excess weight can further heighten these risks.</p> <p>Fortunately, you can take steps to maintain a healthy weight as you age. Your diet can play a key role. Having a slower metabolism means you’ll need fewer calories. But you also want to make sure you still get all the nutrients your body needs. <a href="https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet">Get tips on healthy eating as you age.</a></p> <p>De Cabo studies the effects of dietary changes on health and longevity. One example is intermittent fasting, in which meals are interspersed with long fasting periods. For example, you might limit eating to only eight hours per day. Studies suggest intermittent fasting may help some people to eat less and keep weight off. But De Cabo and others have been finding that it might also have benefits for your metabolism.</p> <p>His work has shown that mice live longer and stay healthier when they go for long periods between meals. This was true even if they were eating the same amounts and types of foods as mice that ate whenever they wanted. Other studies have also suggested that periods of fasting may bring benefits beyond weight loss.</p> <p>Physical activity is important for combating the changes that come with aging, too.</p> <p>“The key is to maintain an active lifestyle,” de Cabo says. “Try to incorporate daily walks or daily visits to the gym. If you have an office job, get a standup desk, so you spend a few hours a day standing instead of sitting. Small doses of exercise throughout the day will help tremendously.”</p> <p>For more suggestions on how to fight age-related weight changes, see the Wise Choices box.</p> </div> </div> </div> </div> <aside class="sidebar-second desktop:grid-col-4 l-region l-region--sidebar-second department-subnav"> <div class="region region-sidebar-second"> <div class="views-element-container clearfix block block-views block-views-blocksidebar-paragraphs-block-1" id="block-views-block-sidebar-paragraphs-block-1"> <div class="view view-sidebar-paragraphs view-id-sidebar_paragraphs view-display-id-block_1 js-view-dom-id-245858bb36fe26cd63d59194eb754e68199cae11cd4b62c8ed39d56bd5c61669"> <div class="view-content"> <div class="views-row"><div class="views-field views-field-field-sidebar-box-field-collecti"><div class="field-content"> <div class="box"> <div class="paragraph paragraph--type--sidebar-box-field-collecti paragraph--view-mode--default clearfix wise-choices"> <h3><span class="icon wise-choices"></span>Wise Choices</h3> <div class="grid-col-fill"> <div class="clearfix text-formatted field field--name-field-sidebar-box-content field--type-text-long field--label-hidden field__item"><h4>Small Steps to Fight Middle-Age Spread</h4> <ul><li><strong>Commit to a healthy diet.</strong> Focus on nutrient-dense foods such as fresh fruits, vegetables, whole grains, seafood, lean meats, eggs, legumes, nuts, and seeds.</li> <li><strong>Drink plenty of liquids.</strong></li> <li><strong>Move more.</strong> Every minute counts. Take the stairs and add walking breaks to your day. Experts recommend getting at least 150 minutes of moderate activity a week.</li> <li><strong>Get plenty of sleep.</strong></li> <li><strong>Limit alcohol use.</strong></li> <li><strong>Avoid tobacco products.</strong></li> <li><strong>Visit the doctor regularly.</strong></li> </ul></div> </div> </div> </div> </div></div></div> </div> </div> </div> <div class="views-element-container clearfix block block-views block-views-blocksidebar-paragraphs-block-2" id="block-views-block-sidebar-paragraphs-block-2"> <div class="view view-sidebar-paragraphs view-id-sidebar_paragraphs view-display-id-block_2 js-view-dom-id-5a95db10b862eef135e24d5b87ee74a15f1e287677c292eae0b5e42f0401c2c3"> <div class="view-content"> <div class="views-row"><div class="views-field views-field-field-sidebar-box-field-collecti"><div class="field-content"> <div class="box"> <div class="paragraph paragraph--type--sidebar-box-field-collecti paragraph--view-mode--default clearfix find-more-information"> <h3><span class="icon find-more-information"></span>Find More Information</h3> <div class="grid-col-fill"> <div class="clearfix text-formatted field field--name-field-sidebar-box-content field--type-text-long field--label-hidden field__item"><ul><li><a href="/2022/12/healthy-weight-control">Healthy Weight Control: Balancing Eating and Exercise</a></li> <li><a href="/2019/11/healthy-eating-special-issue">Healthy Eating Special Issue</a></li> <li><a href="/2024/02/dejunking-your-diet">Dejunking Your Diet: The Drawbacks of Ultra-Processed Foods</a></li> <li><a href="/2018/03/creating-healthy-habits">Creating Healthy Habits: Make Better Choices Easier</a></li> <li><a href="/2019/12/fast-or-not-fast">To Fast or Not to Fast: Does When You Eat Matter?</a></li> <li><a href="https://www.nia.nih.gov/health/exercise-and-physical-activity">Exercise and Physical Activity</a></li> <li><a href="https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet ">Healthy Eating, Nutrition, and Diet</a></li> <li><a href="http://www.niddk.nih.gov/health-information/diet-nutrition">Diet & Nutrition</a></li> <li><a href="https://www.niddk.nih.gov/health-information/weight-management/healthy-eating-physical-activity-for-life/health-tips-for-older-adults">Health Tips for Older Adults</a></li> <li><a href="http://bwplanner.niddk.nih.gov/">NIH Body Weight Planner</a></li> <li><a href="https://www.nhlbi.nih.gov/health/overweight-and-obesity">What Are Overweight and Obesity?</a></li> <li><a href="https://www.nhlbi.nih.gov/health/educational/wecan/healthy-weight-basics/index.htm">Healthy Weight Basics</a></li> <li><a href="https://health.gov/myhealthfinder/health-conditions/diabetes/get-active">Health Finder (HHS)</a></li> <li><a href="https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf">Physical Activity Guidelines for Americans (HHS)</a></li> <li><a href="https://www.dietaryguidelines.gov/">The Dietary Guidelines for Americans (HHS)</a></li> <li><a href="https://www.cdc.gov/bmi/adult-calculator/?CDC_AAref_Val=https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html">Adult BMI Calculator (CDC)</a></li> </ul></div> </div> </div> </div> </div></div></div> <div class="views-row"><div class="views-field views-field-field-sidebar-box-field-collecti"><div class="field-content"> <div class="box"> <div class="paragraph paragraph--type--sidebar-box-field-collecti paragraph--view-mode--default clearfix references"> <h3><span class="icon references"></span>References</h3> <div class="grid-col-fill"> <div class="clearfix text-formatted field field--name-field-sidebar-box-content field--type-text-long field--label-hidden field__item"><p><a href="https://www.ncbi.nlm.nih.gov/pubmed/30197301">Daily fasting improves health and survival in male mice independent of diet composition and calories.</a> Mitchell SJ, Bernier M, Mattison JA, Aon MA, Kaiser TA, Anson RM, Ikeno Y, Anderson RM, Ingram DK,de CaboR.<em>Cell Metab</em>. 2018 Aug 24. pii: S1550-4131(18)30512-6. doi: 10.1016/j.cmet.2018.08.011. [Epub ahead of print] PMID:30197301.</p></div> </div> </div> </div> </div></div></div> </div> </div> </div> </div> </aside> </div> </div> </div> <div class="l-content-second"> <div class="region region-content-second"> <div id="block-featuredstories-2" class="clearfix block block-block-content block-block-content4dc180ac-eaed-4cb2-972b-6b3ddcec95aa teaser-list-landing"> <h3 class="header-with-rule">Featured Stories</h3> <div class="field field--name-field-stories field--type-entity-reference field--label-hidden view-content field__items"> <div class="field__item teaser-clickable teaser-landing"> <div data-history-node-id="4671" role="article" about="/2022/01/it-flu-covid-19-allergies-or-cold"> <div class="teaser-thumbnail"> <div class="field field--name-field-media field--type-entity-reference field--label-hidden field__item"><article class="image media media--type-image media--view-mode-feature-teaser"> <div class="field field--name-field-media-image field--type-image field--label-hidden field__item"> <img srcset="/sites/newsinhealth/files/styles/teaser_900x527/public/2022/January/jan2022-cover-illustration-four-ways-stay-safe-germs-cropped.jpg?itok=4i4YaEVB 1x" src="/sites/newsinhealth/files/styles/teaser_900x527/public/2022/January/jan2022-cover-illustration-four-ways-stay-safe-germs-cropped.jpg?itok=4i4YaEVB" alt="Illustration of four ways to stay safe from germs" title="Illustration of four ways to stay safe from germs" typeof="foaf:Image" /> </div> </article> </div> </div> <p class="teaser-title teaser-clickable-title"><a href="/2022/01/it-flu-covid-19-allergies-or-cold">Is It Flu, COVID-19, Allergies, or a Cold? 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