As we grow older, changes happen to our bodies, and one of the major changes involves our metabolism. Metabolism is talked about a lot, especially when people want to increase it. But have you ever thought about why your metabolism slow down with age?
Before we continue, it’s important to grasp what metabolism is and why it matters. Your metabolism is the intricate process that deals with how your body uses energy from fat, sugar, and protein, and how it stores that energy.
But how crucial is this measurement for your general health, particularly if you aim to enhance your metabolic well-being? What factors affect your metabolic age? And can you do anything to change when your metabolism slows down with age?
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Factors that affect metabolism with age
Don’t rush to blame only your age for “slow metabolism”. Making healthier food choices and getting regular exercise have the greatest impact on your slow or fast metabolism.
Now you probably think that when you were a kid, you could eat fast food, candy bars, and pizza without worrying about gaining weight. Now, even though you eat a lot of veggies, it’s hard to lose those extra pounds. Why does this change occur?
Here are some factors, why your metabolism slow down with age:
- Muscle mass: The more muscle you have, the more energy your body needs to function, as muscle requires more energy than fat.
- Body size: Larger bodies have a higher BMR because they have more organs and fluids to maintain.
- Genetics: Some families naturally have faster metabolisms, while certain genetic conditions can affect metabolism.
- Age: Metabolic rate tends to slow down as you age due to muscle loss and changes in hormones and nerves.
- Diet: What and how you eat influences your metabolism significantly, impacting your BMR.
- Hormonal factors: Imbalances like thyroid issues can affect metabolism.
- Physical activity: Exercise increases muscle mass and boosts metabolism, even when you’re resting.
- Drugs: Substances like caffeine can increase BMR, while certain medications may lead to weight gain regardless of diet.
Our Metabolic Health reflects how effectively our bodies process energy and nutrients from the food we consume.
How to Calculate Your Metabolic Age
Wondering how to find out your metabolic age? Your metabolic age reveals how efficiently your body’s metabolism is working compared to your actual age. A metabolic age younger than your chronological age indicates you’re on the right track!
However, if your metabolic age surpasses your real age by more than 5 or 10 years, then it may be a sign to make changes in your diet and lifestyle.
So, how do you calculate your metabolic age?
Find your metabolic health age – use the Metabolic Age Calculator by answering a few simple questions.
Metabolic Calculator
To manually calculate your metabolic age, you’ll need to calculate your basal metabolic rate (BMR) based on factors such as your height, weight, sex, and age. If your calculated metabolic age aligns with or is younger than your actual age, it suggests better metabolic health.
For Men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5 For Women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161
Now that you know your BMR, you can use it to determine your metabolic age as the formula for metabolic age is similar to BMR.
It’s important to acknowledge that these equations aren’t perfectly accurate. Research has shown that these calculations may have inaccuracies. Additionally, your lean body mass plays a crucial role in determining BMR and should always be taken into consideration.
When Does Your Metabolism Slow Down?
At 30, you might realize that shedding weight isn’t as effortless as it once was. This occurs because with age, physical activity tends to decrease. If you lead a sedentary lifestyle, you could experience a decline of 3% to 5% in muscle mass each decade.
By 40, your body naturally begins to lose muscle mass, a phenomenon known as sarcopenia. Even if you maintain an active lifestyle, some muscle loss still occurs.
During this period, fat tends to replace muscle, leading to a slowdown in metabolism, which varies based on the amount of muscle mass lost.
Tips to increase metabolism after 30s
Here are seven ways to enhance your Metabolic Age after your 30s. If you discover that your BMR is low, consider the following:
- Regular Physical Activity: Aim for at least 30 minutes of moderate-intensity exercise most days of the week, such as brisk walking or strength training.
- Engage in Weightlifting: Engage in strength training exercises like weight lifting to increase muscle mass and boost your basal metabolic rate.
- Opt for Nutrient-Rich Diet: Focus on consuming fruits, vegetables, whole grains, lean proteins, and healthy fats while limiting processed and high-sugar foods.
- Prioritize quality sleep: Aim for 7-8 hours of sleep per night to support optimal hormonal balance and metabolism.
- Stress Reduction: Practice stress-reducing activities such as meditation or yoga to lower stress levels and enhance overall health.
- Plant-Based Diet: Research suggests that a plant-based diet may contribute to a lower metabolic age compared to chronological age. Ready to make a change? Start with a seven-day plant-based meal plan.
Key Take Away
Here’s the positive takeaway: Keeping physically active and taking care of your body can help maintain a higher metabolism for a longer duration.
While genetics do play a part, your lifestyle choices also have a big impact. Even if you have good genes, neglecting exercise or a healthy diet may lead to an earlier decline. Staying active, preserving muscle mass, and eating well can help mitigate this metabolism decline with age.
Frequently Asked Questions (FAQs)
Can I boost my metabolism as I age?
Although you can’t completely reverse age-related metabolic changes, you can take steps to support a healthy metabolism. Eating a balanced diet and staying hydrated are also vital for maintaining metabolic health.
Regular physical activity, including cardiovascular exercise and strength training, can help preserve muscle mass and increase calorie expenditure.
Does metabolism slow down with age?
Yes, typically, metabolism slows down as we grow older. This happens because of factors like a reduction in muscle mass, which burns more calories than fat, and hormonal changes.
However, it’s important to remember that individual factors such as diet, physical activity, and genetics also influence how our metabolism changes.
Can diet speed up my metabolism?
Yes, adopting a diet rich in lean protein can be beneficial, as protein is essential for maintaining muscle mass and can slightly boost metabolic rate due to the thermic effect of food (the calories burned during digestion).
Additionally, staying hydrated and avoiding excessive consumption of sugary or highly processed foods can help support overall metabolic health.
Is it possible to speed up metabolism through supplements?
It’s generally recommended to prioritize lifestyle factors like diet and exercise to support a healthy metabolism. Before trying any supplements or products claiming to boost metabolism, consult with a healthcare provider as their effectiveness and safety can vary.
Do hormonal changes play a role in metabolic changes with age?
Absolutely, hormonal changes associated with aging, such as decreases in growth hormone and sex hormones like estrogen and testosterone, can impact metabolism. These changes can lead to fat redistribution and a decrease in muscle mass, both affecting metabolic rate.
Amelia Johnson, as a dedicated fitness enthusiast, believes that a strong body and a sound mind go hand in hand.
Her journey began when she discovered the transformative power of exercise and clean eating. Her love for fitness extends beyond mere physical activity—it’s a lifestyle. She pours her heart into writing about holistic health, nutrition, and wellness. Her articles are a blend of science-backed advice, personal anecdotes, and practical tips.
