Finding our natural weight isn't always easy. We know a fair amount about the effects of obesity but we don't have as much information about those who struggle to put on weight. Obesity increases our risk of some cancers, diabetes, depression and other health problems. The overweight generally live shorter lives. It does seem that constitutionally thin people are destined for better health and longer lives, as long as their thinness is not extreme.
Some people are thin due to non-genetic factors, such as, having eating disorders or being ill. However, it is estimated that about 70% of being thin is genetic. The search is on for the specific information related to the genetics involved. It may be that a constitutionally thin person has a metabolic system that turns food into energy very efficiently or it may be that they get full faster, eat less frequently, or don't crave fattening foods. Recent research showed the thin are often active, not just exercisers, but people who move a lot or 'can't sit still'.
A thin person is less likely to have eating disorders and thin women have a higher self-esteem than their overweight counterparts.
Thin and unhealthy
Unfortunately many who are thin consume a diet that is high in fat and sugar. While constitutionally thin people can eat a lot of junk food without adding weight, the long-term consequences can be serious. Foods that are high in fats and sugars bestow few health benefits and use the body's store of nutrients to metabolise them. This robs the body of nutrients that are needed for other metabolic processes. Added to this, a diet with too few fruits and vegetables, because the calories are coming from low nutrient dense foods, fails to supply the body with the required vitamins and minerals. With the malnourishment of a poor diet also comes a decreased immune system function and the associated problems of repeated infection, you can certainly be thin and unhealthy. As well as these factors a poor diet will also lead to an increase in the number of toxins that are accumulated in the body. These toxins are a great source of ill health and they need to be removed.
Are you too thin?
Body Mass Index (BMI) is used to indicate whether a person is overweight, underweight or a healthy weight. The score is valid for both men and women but it may overestimate body fat in people such as athletes who have a muscular build and underestimate body fat in older people and others who have lost muscle mass.
The Body Mass Index is divided into the following categories:
underweight - less than 18.5
normal weight -18.5 to 24.9
overweight - 25 to 29.9
obese - greater than 30
Someone with a BMI under 18.5 may be malnourished.
What is a healthy diet for the constitutionally thin?
Those who are thin are able to concentrate on the consumption of high quality nutrition rather than the consumption of calories. A healthy diet for everyone consists of the following:
- A minimum or no sugar and refined carbohydrates. This includes sucrose, table sugar, white, brown or other sugars, glucose, honey, and sorbitol. Many foods, such as, sweets, cakes, chocolates, biscuits, pudding, jam, ice cream, soft drinks and other sweet tasting food contain large amounts of sucrose or other refined carbohydrates. White, refined flour has a lower content of vitamins and minerals than unrefined flour and should only be consumed in small quantities.
- Animal and vegetable fats should be taken in moderation. On average most people in Western societies are advised to reduce their fat consumption to about 75% of their current levels. In particular, avoid poor quality foods that have a high fat content, such as fried foods, pies, sausages, preserved and tinned meats. Dairy foods are also high in fat content and low-fat forms should be preferred, or they should be taken sparingly (although this is not a concern for the constitutionally thin). There are serious questions about eating any dairy foods at all and people with lactose intolerance should avoid all dairy. This is probably true for everyone else too, notwithstanding its promotion by dieticians and the dairy industry.
- Ensure a good daily intake of vegetables, especially the leafy green ones. Such foods are rich in vitamins and minerals.
- Ensure a good intake of fiber. This may help with a number of minor conditions, such as, constipation, as well as having long term health benefits. High fiber foods include: beans, pulses, fruits and vegetables, as well as the cereals.
- Eat a varied and interesting diet. Eating a limited range of foods may make it difficult to obtain adequate amounts of all the nutrients required. Eating should be a pleasure and a social event - so try to take pleasure and interest in the food you are eating. A good variety also helps reduce the development of food allergies and sensitivities.
- Alcohol should be avoided. The evidence is rising that even in small amounts there are substantial adverse effects from drinking alcohol. Women who are pregnant or wanting to become pregnant should certainly not drink alcohol. Also men and women with liver disease should avoid alcohol.
- Limit your intake of salt in cooking and in foods. Excessive salt intake can cause high blood pressure for some people.
- Eat fresh food and avoid foods containing additives whenever possible. Additives, such as coloring agents, preservatives, emulsifiers, texturizers and flavorings may have short term and long term adverse effects. Fresh foods, free of these, are best consumed in their place.
- Ensure a good, but not excessive intake of protein rich foods. Lean meat, fish, eggs, chicken (without the skin), nuts, seeds, peas, beans, lentils, sprouted beans and whole grains are rich in protein and vitamins and minerals.
If you haven't been eating the diet that is outlined above then your body will have built up a heavy toxic load. These toxins will be circulating, via the blood, to all areas of the body and in the process doing damage. They need to be remove (this is the case if you are thin, the ideal weight or overweight). Find out how to safely remove toxins from your body at safecoloncleansing.com and experience the benefits of lasting vitality and health.
If you are someone who has not been consuming a healthy diet or who finds it difficult, for whatever reason, to eat as suggested above you will benefit from the addition essential vitamin and mineral supplements. If you have the symptoms of specific vitamin and mineral deficiencies then the additional supplementation of these may be of significant assistance.
References
Adapted from: Davies, S. and A. Stewart., 1997, Nutritional Medicine. Pan.
Dr Jenny Tylee is an experienced health professional who is passionate about health and wellbeing. She believes that health is not just absence of disease and seeks to actively promote vitality and wellness through empowering others. She encourages people to improve their health by quit smoking, cleansing their body, taking essential, non contaminated vitamin and mineral supplements (from healthproductssite.com) and many other methods, including herbal remedies. She also owns Healthy Living blog.
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