Why Does Metabolism Reduce as One Ages?
Metabolism is the process essential in the human body through which the body converts the food and drink consumed into energy for all daily activities. During this process, the calories in food and drinks consumed will mix with the oxygen inhaled in order to make the energy the body needs for daily functions. Because the body functions even at a resting state and for the continuous multiorgan metabolism, it needs energy throughout the day. These activities of metabolism include breathing, circulating the blood through the body, regularizing hormone levels, and cell growth.
The number of calories the body would use up in the resting state to perform these essential body functions is called basal metabolic rate or termed as basal metabolism. Similarly, muscle mass and body size are defined by the basal metabolic rate. When one has increased muscle burn, that is, when the body burns more calories, even at rest, then the body size is larger. In terms of gender, men have less body fat and more muscle in comparison to women of the same age which implies that men naturally burn more calories because of their constitution. Another important factor in basal metabolism is age. With aging, especially after 45-50 years, people tend to lose a lot of muscle and accumulate more fat which leads to weight gain because of the slow down in muscle or calorie burn. Based on individual needs, what one consumes on a daily basis, through dietary regimen and physical activity, calorie consumption counts for systemic health.
How to Promote Metabolism?
There are several tips to promote metabolism. Some of them includes:
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After 50 years, try to walk more or prioritize simple physical activities like jogging or taking the stairs instead of the lift, playing outdoor sports instead of indoor games that can give regular metabolism a boost.
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Engaging in activities like yoga and meditation or engaging in gym activities that focus only on strengthening more than one muscle group at a time would be beneficial to metabolism. For example, one can stand or squat and do bicep curls instead of sitting which increases calorie expenditure
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Ten to 15 minutes of activity in the mornings would not only refresh the day but also give immunity a boost through the day.
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A vegan or a plant-based diet can help meet most of the bodily needs after 50 especially in terms of fiber and protein through essential foods like fresh fruits, vegetables, legumes, pulses, and whole grains. Beans, broccoli, legumes, and asparagus are considered some of the great plant-based healthy food options.
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When the body is sleep-deprived which is a natural consequence in males and females with aging after 50, the body slows metabolism down to conserve energy which can lead to weight gain easily. Hence a good night’s sleep can restore the balance of the hormone melatonin that regulates the sleep cycle and is responsible for a healthy circadian body rhythm. Male and female sex hormones that are testosterone, estrogen, and progesterone also function better when taken a good night's sleep according to medical research which gives metabolism a boost. Poor quality of sleep interferes with melatonin metabolism making it predisposed to systemic health issues.
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Also according to their current recommendations, individuals who have less sleep may be having a much lower metabolic rate. This means an increase in metabolic rate is proportional directly to recovery sleep as per current research. This is because the body naturally reduces metabolic rate when one sleeps less, hence it can lead to conserving energy eventually leading up to weight gain (in individuals having lesser sleep). Especially after the age of 50, it is essential to get proper sleep to increase the metabolic rate of the body.
Why Skipping Meals Can Have an Adverse Impact or Lead To Weight Gain?
Some people above the age of 50 may often consider skipping meals as a way to lose weight. However, this can adversely or negatively impact bodily metabolism instead. When the individual needs for satiating meals are not met on a daily basis, then the bodily metabolism will tend to slow down instead.
Eating much less food than required as per the dietary needs of an individual or too few calories in a day can definitely predispose a person’s metabolism to slow down over a time period. This leads instead to body conserving energy in the form of fats within the adipose tissue and can predispose an individual to cardiovascular disease (as per the information given by the Academy of Nutrition and Dietetics).
As per current dietary guidelines, adult females aged above 19 should at least be consuming a daily 1,600–2,400 calories (depending also on their physical activity) while adult males aged 18 and above need to consume at least 2,000–3,000 calories in a day as per current nutrition guidelines. During pregnancy and breastfeeding, the calorie requirements will further go up, with females needing 450-500 additional calories, depending on the dynamic stages of pregnancy.
What Is Thermogenesis and Concept of Healthy Weight?
According to nutrition experts, it is important to consider the way the thermogenesis process or burning of calories takes place in the body. An individual is advised to reduce the number of calories to increase the metabolic rate by the dietary choice of opting for a balanced or heart-healthy diet instead of skipping meals and storing fats that can predispose individuals to heart diseases.
Consumption of more dietary protein, for example, is more beneficial than daily consumption of carbohydrates or fat to promote thermogenesis in the body. As per a major research study conducted in 2020, for individuals who followed a high protein diet with at least 25 percent calories yielded from plant-based or animal-based dietary protein, a higher rate of thermogenesis was seen in these individuals. Hence consuming foods with a rich macronutrient profile instead can lead to an individual sustaining a healthy weight.
According to the recommendations by the Academy of Nutrition and Dietetics, consuming antioxidant-rich green tea or caffeine-free beverages can help sustain a healthy weight as an alternative to sodas, sugary juices, or caffeine.
Conclusion
A higher metabolic rate means higher metabolism and this may depend on individual aging based on many factors such as an individual's lifestyle, fitness, medical condition, and diet. After 50 years, it is natural that a person's metabolic rate tends to decline leading to weight gain in many. Hence the key to sustaining a healthy metabolism is to adapt to a heart-healthy diet comprising fresh fruits, vegetables, plant-based or animal-based protein sources, and foods rich in nutrients and macronutrients. Also, such a diet in conjunction with a physically active lifestyle such as yoga, resistance training, or regular walking, workout, or exercise can definitely boost a person's metabolism. Consuming enough calories as per dietary recommendations as guided by professional healthcare providers and getting enough sleep also are crucial to sustain a higher metabolic rate
