Waltzing through life comes with its own turns and twists; one of those twists is sometimes our ability to actually waltz. With age, the way our body creates energy out of food goes through various changes. As one grows older, the metabolism tends to slow down. But what exactly is metabolism, and why should we care about it?
Scientifically, metabolism is defined as the chemical reactions in the body that convert food into energy. It is an important function that is crucial for maintaining health, energy levels, and overall well-being. It facilitates all the activities in our body – from breathing to running – everything that requires even an ounce of energy depends on metabolism. However, aging can affect this process, and it is important to understand its implications to ensure good health in the wiser years of life. So, without further ado, let’s dive into understanding how ageing affects metabolism and what you can do about it!
How Does Aging Slow Down Metabolism?
Aging affects metabolism by slowing it down. This is one of the major health issues adults tend to face with increasing age. Here are a few reasons why your metabolism can slow down with age.
- Reduced Physical Activity – As your physical activity reduces and stagnancy sets in, your metabolism also slows down. Older adults burn fewer calories as the demand for energy declines. As the body adapts to a prolonged period of inactivity, the metabolism adjusts itself to conserve energy instead of producing it, ultimately slowing down.
- Loss of Muscle – Once you cross 30, you lose 3–8% of muscle mass every decade. This age-related muscle loss, known as sarcopenia, reduces metabolism because muscle burns more calories than fat – meaning an overall reduction in burning calories.
- Cellular Changes – Cellular pumps such as sodium-potassium pumps and mitochondria stop working with full efficiency as humans age. This results in inefficient use of oxygen and nerve impulses. Combined with muscle loss, these conditions lead to a slower metabolic rate.
- Hormonal Changes – The relationship between hormones and metabolism is often not discussed enough. As the production of testosterone, estrogen, and growth hormones decreases with age, it becomes difficult for the body to maintain its health. This often results in a direct negative impact on metabolism, which manifests itself by slowing down the body’s processes of producing energy.
Impact of Slow Metabolism on the Body
While a direct implication of slow metabolism is less energy, this is not the only aspect of it. Your body goes through a series of problems due to slow metabolism. Check out the list of impacts of slow metabolism below.
- Reduced Energy Levels – The most obvious way to know if your metabolism is slowing down is to pay attention to how often you get tired. Slow metabolism means your body is not converting food into energy and, in turn, causing you to stay in a constant state of fatigue.
- Fluctuations in Weight – When your body burns fewer calories, it can lead to weight gain. With fewer calories to burn, the body tends to focus on storing fat, which leads to accumulation. This type of weight gain is hard to get rid of, even with proper diet and exercise.
- Increased Risk of Chronic Diseases – Weight gain is linked to a variety of chronic diseases. From heart problems to diabetes, difficulties in maintaining a healthy weight can cause extreme harm. A slow metabolism can aggravate such issues and increase the chances of developing long-term problems.
- Hormonal Imbalance – Slow metabolism can cause further hormonal imbalance in older adults, especially women. This can also lead to potential hair loss in addition to other problems such as fluctuations in mood, energy levels, etc.
- Intolerance to Cold – When metabolism slows down, it stops producing energy, which leads to the body struggling to warm up the body properly. A slow metabolism can often lead to cold hands and feet and a general inability to tolerate extremely cold environments.
- Stomach Problems – Slow metabolism causes digestion problems that can often lead to constipation. As the food is not broken down properly, the body struggles to digest it, causing issues with bowel movement.
This list will also serve as a checklist that helps you understand if your metabolism is slowing down and asking for your attention. It is recommended you connect with a medical professional if you are going through the above-mentioned problems.p
Effective Ways to Deal with Slow Metabolism
Aging slows down metabolism and this is inevitable, just like aging itself. However, there are ways to manage your metabolic rate to ensure it does not cause serious harm. Here are a few effective ways that can help you deal with slowing metabolism.
- Engage in Physical Activities – To ensure your metabolic rate stays healthy, exercise to burn excessive calories. Engage in aerobic exercises like walking, running, cycling, swimming, and hiking. Doing strength training to build muscle also helps slow down metabolic decline.
- Take Care of Your Nutrition – Eating a balanced diet is essential to keep your metabolism intact. Consume whole grains, lean proteins, and healthy fats. Also, plan your diet in a way that reduces your calorie intake.
- Drink Lots of Water – Hydration is the key to ensuring your metabolism works properly. Drinking water has also been linked to faster burning of calories. Apart from water, you can also consume green tea as it is effective in boosting metabolism.
- Regulate Meal Timings – Eating your meals properly and with proper time gaps ensure proper digestion. It also stabilises blood sugar levels and prevents overeating. Eating at the proper time also allows your body to use energy without feeling the compulsion to conserve it, leading to a healthy metabolism.
- Sleep Properly – While sleeping extra is not recommended, to ensure a healthy metabolic system, you must get proper 6-8 hours of sleep. Sleep deprivation can disrupt hormone levels and lead to unwanted weight gain. Regulating your sleep cycle is crucial for a healthy metabolism.
- Reduce Stress – Chronic stress can have a disastrous impact on your metabolism. So, meditate and practice mindfulness to reduce stress. Your mind is just as important as your body, so take proper care of it.
- Monitor Your Health – It is extremely important to keep a tab on your health. Keep monitoring how often your body gets tired and other health stats. This way, you will be able to identify any issues before they become difficult-to-solve problems.
To Sum Up
While ageing naturally slows metabolism, it does not mean your energy levels or quality of life need to suffer. You can make certain life changes to ensure a healthy and fast metabolism. Adopting a proactive lifestyle and taking care of your diet can be extremely effective in dealing with a slow metabolism. With the right approach, you can defy the metabolic effects of ageing and thrive without feeling the need to hold back.
FAQs on Aging & Metabolism
1. How does ageing affect metabolism?
Ageing slows down metabolism, and this can lead to various health problems such as reduced energy levels, difficulties in losing weight, hormonal imbalance, digestive issues, etc.
2. At what age does metabolism peak?
According to various studies, babies have the highest metabolic rate. However, some studies also suggest that the teenage years are when metabolism peaks for most people.
3. How do you speed up your metabolism in old age?
To speed up metabolism in old age, engage in physical activities and have a balanced diet. Also, sleep properly and keep yourself hydrated to ensure a healthy metabolism.
4. How to fix a slow metabolism?
While it is not possible to completely fix the slow metabolism caused by ageing, there are ways you can control it. This can be done by exercising regularly, sleeping well, keeping yourself hydrated, reducing stress, and having a balanced diet.
