Share
As you get older, there is a natural decline in muscle mass, and muscles are more metabolically active than fat. With reduced muscle mass, your body burns fewer calories at rest (also called basal metabolism) – a common consequence of ageing. To add to this, hormonal changes, especially during menopause for women and andropause for men, can affect metabolism. These hormonal fluctuations can lead to weight gain and a decrease in metabolic rate. As people age, they may become less active, leading to a decrease in daily energy expenditure; something which regular physical activity would provide to maintain a healthy metabolism.
Cellular functions gradually decline with age, including the ability of cells to produce energy efficiently. Besides, metabolism is also inherited in part genetically, and changes based off of the kind of dietary behaviours and lifestyle an individual follows. Unhealthy eating habits over time can contribute to weight gain and a sluggish metabolism. A combination of factors like sleep patterns, stress levels and hydration also aggravate the issue, if not fixed and realigned to suit your daily lifestyle needs. Here are some ways in which can continue to maintain and support a healthy metabolism.
Exercise Regularly
Engage in regular physical activity that includes both cardiovascular exercises and strength training. Strength training helps preserve muscle mass, which can counteract the decline in metabolism. As we build muscle mass by lifting weights, the fat percentage in our body reduces considerably, as muscle mass uses more energy than fat, even while at rest.
Nutritious Diet
Consume a well-balanced diet that includes a variety of nutrient-dense foods. Avoid excessive consumption of processed foods, sugary drinks, and empty calories. Instead, focus on lean proteins, whole grains, fruits, vegetables, and healthy fats. Additionally, drink plenty of water throughout the day. Hydration is essential for various bodily functions, including maintaining a healthy metabolism.
Also Read:
Get Enough Sleep
Poor sleep patterns can negatively impact metabolism and contribute to weight gain. Aim for 7-9 hours of quality sleep per night. It is said that going to bed by or before 10:00 pm is the optimal time for the body to repair and remove toxins as well as relax the muscles, for the best quality sleep. Try to avoid looking at any electronic gadgets at least 20 minutes before going to bed, and create a pre-bedtime ritual to engage in, that relaxes your mind.
Manage Stress
Chronic stress can lead to hormonal imbalances, affecting your metabolism. Practice stress-reduction techniques like meditation, deep breathing exercises, or engaging in hobbies you enjoy. Incorporate techniques or methods where you teach your body to perform tasks mindfully and take pause. Practicing gentleness in what you do on a regular basis also sub-consciously rewires the way we approach situations that would normally induce stressful thoughts, causing anxiety.
Increase Vitamin B Intake
One of the biggest mistakes people tend to make on their health journey is to under-eat and exercise excessively. Since food is a key factor in fuelling the body as well as developing an active metabolism, include nutrient-dense foods, particularly loaded with B vitamins – like avocados, seaweed, cheese, fish, mushrooms and fortified cereals – as these vitamins are crucial to energy metabolism.
