Metabolism has a strong connection with our age. Kids compared to adults have a high metabolism rate. As per numerous reports, 10% of metabolism declines in humans each decade after crossing the 20s.
A slowed metabolism may lead to health challenges like fatigue, weight gain, etc., and overall well-being.
What exactly is Metabolism? In simple words, the food we consume transforms into the amount of energy, called calories.
Continue reading to understand in-depth about metabolism, reasons for a change in metabolism due to age, and ways to improve.
Types of Metabolism
As we know, metabolism is an internal process where our diet turns into energy. Even if our body is resting or fasting, energy (calories) is facilitated to keep the functions going.
However, everybody experiences this chemical or internal process differently as there are three major metabolism types.
- Endomorph
- Mesomorph
- Ectomorph
Endomorph– Around 70% of people have endomorph-type metabolism which is slower than the other two types. People with this type usually hold on to a higher percentage of fat and face difficulty in losing weight quickly.
Mesomorph– People born with a natural athletic physique fall under this category. Compared to endomorphs, people with mesomorph metabolism type have low body fat. With consistent exercise, the metabolism rate can become faster in this body type.
Ectomorph– Thin and lean people are categorized under ectomorph. Here, metabolism is quite fast which means people with this type don’t gain weight or muscles easily.
Understanding BMR and RMR
Both BMR and RMR measure the calories we burn 24×7. However, these two measuring indicators work differently.
BMR stands for Basal Metabolic Rate which checks the calories or the amount of energy our body needs to perform basic functions like breathing, digesting food, pumping blood, etc.
On the other hand, RMR, Resting Metabolic Rate measures the calories that our body requires while resting.
As per recent studies by the American Council on Exercise, it’s unlikely to calculate accurate BMR at home. One needs to be in a clinical setting under strictly controlled parameters.
According to Medical News Today, RMR is calculated by taking three values:
- Height (cms)
- Age (years)
- Weight (kgs)
How Does Metabolism Change with Age?
With age metabolism gradually decreases for some reasons:
The First One is a reduction in Muscle Mass
Sarcopenia occurs at the age of 30. It refers to the progressive loss of muscle mass, which leads to slowing metabolism.
According to various medical reports, people after 30 are prone to a decrease in muscle mass, and over the age of fifty, the decline rate of metabolism increases dramatically.
The Second One is – Hormonal Changes
Metabolic alterations majorly happen due to hormonal changes. Estrogen levels in women often drop after menopause, which results in weight gain.
Also due to age factors, testosterone level decreases in men, which results in a slower metabolism.
The Third Reason is – The Reduction in Exercise
People tend to become less physically active as they get older for numerous reasons, such as health problems, or limited mobility.
As a result of this decline in activity, fewer calories are burned which causes weight gain. Hence, it’s pivotal to work on one’s lifestyle.
The Fourth One is – Ineffective Mitochondria’s Efficiency
Aging has an impact on the mitochondria’s efficiency, which are the cells’ energy factories. However, as we age, our mitochondria may become less effective at converting food into energy.
So, the body is overall impacted and the metabolic rate slows down.
Ways to Maintain and Boost Metabolism with Age
There are many practical ways to preserve metabolic health.
- Strengthening Your Muscle Mass Through Exercise
Strength training is one of the best strategies to prevent age-related metabolic decline and retain muscle mass. Muscle mass can be preserved and even increased with resistance training like weightlifting, and bodyweight exercises (such as push-ups and squats).
Older persons who perform strength exercises two to three times a week can dramatically raise their metabolic rates.
- Add Protein to Your Meals
Protein is a major ingredient for supporting metabolic health and muscle mass. If you eat enough protein, your body will have the building blocks it needs to repair and grow muscle.
Studies indicate that to prevent muscular atrophy, older adults may require larger protein intakes than younger people.
- Control Your Stress
Prolonged stress has been shown to raise cortisol levels, which have been connected to fat storage, especially in the belly area. However, long-term high cortisol levels slow down metabolism.
Practicing deep breathing exercises, or yoga lowers cortisol levels and promotes metabolic health.
- Regular Nutritional Intake
As we age, our metabolism slows down, so it’s even more important to make sure our bodies get the nutrients they need. Certain minerals and vitamins can have an immediate effect on metabolic processes, such as:
- Vitamin D increases the muscle’s function & metabolism.
- Adequate calcium intake helps in lowering fat storage and boost fat metabolism.
- Omega-3 fatty acids also regulate metabolism.
Consider a doctor’s advice before considering supplements.
Closing Thoughts
Although a person’s metabolism naturally slows down as they age; however, regular exercise, strength training, a nutritious diet, and an overall healthy lifestyle can improve their metabolism. Moreover, maintaining a healthy metabolism promotes longevity and general well-being.
Related Search: Intermittent Fasting And It’s Effects On Metabolism
