Metabolism and Aging: How to Maintain Your Metabolism
It is common knowledge that our metabolic rate slows down as we age, causing unwanted weight gain.
But what does that mean exactly, and is there anything we can do to counteract these natural processes?
Read on to find out.
What Is ‘Metabolism,’ Anyway?
Metabolism is an umbrella term that encompasses all bodily processes responsible for converting the foods and beverages we consume into usable energy.
TDEE, which stands for total daily energy expenditure, represents your metabolic rate. It consists of four things:
- Basal metabolic rate (BMR) – the number of calories your body needs daily to carry out its essential processes (breathing, heartbeat, nerve transmissions, etc.).
- Non-exercise activity thermogenesis (NEAT) – the number of calories you expend each day to do everything outside structured exercise: walking up a flight of stairs, brushing your teeth, carrying a bag of groceries, etc.
- Exercise activity thermogenesis (EAT) – the number of calories you expend during dedicated exercise time.
- Thermic effect of food (TEF) – the energy your body needs to digest the food you eat and absorb its nutrients.
What Causes Your Metabolic Rate to Go Down As You Age?
Several things affect your metabolic rate as you get older. Among these, we have:
- Reduced Physical Activity
The first factor is perhaps the most straightforward. As we get older, our physical activity levels tend to decrease, causing us to expend fewer calories through EAT and NEAT.
Often, people get wrapped up in work, errands, and family emergencies, making it challenging to get active. These effects are particularly pronounced for adults who work desk jobs and spend a large percentage of their days seated in front of a computer.
- Hormonal Changes
Certain hormonal changes can predispose you to reduced physical activity, a higher food intake, and a greater susceptibility to fat gain.
- Sarcopenia (Age-Related Muscle Loss)
Sarcopenia is a considerable issue that plagues millions of adults worldwide. The condition results in the gradual reduction of muscle mass and physical capacity, which results in a reduced quality of life, dependence on others, and a higher risk of osteoporosis.
Can You Maintain Your Metabolism?
Fortunately, yes. It is possible to maintain your metabolic rate, stay healthy, and prevent unwanted weight gain as you enter your forties, fifties, and beyond.
The first step is to follow a structured exercise plan and work out at least two days per week. A workout plan reduces the risk of muscle loss, contributes to a healthy hormonal profile, and encourages physical activity outside the gym.
Second, aim to be more active in your everyday life:
- Take the stairs instead of the elevator
- Take your bike instead of your car when possible
- Park your car farther from your destinations and walk
Being more active allows you to burn extra calories, reducing the risk of unwanted weight gain.
Third, increase your protein intake to the recommended 0.7 to 1 gram per pound of body weight. Protein is crucial for good health and supplies your body with amino acids to repair and grow muscle tissue.
Excellent sources include meat, fish, poultry, eggs, dairy, nuts, seeds, and protein powder supplements.
Final Words
Aging has an inevitable impact on metabolic rate.
Fortunately, there are strategies we can employ to counteract these effects, keep the metabolic flame burning, stay in shape, and lead more fulfilling lives.
