Why Your Metabolism Slows Down With Age

We all know that aging causes many changes, and one of the most frustrating ones for many people is the gradual slowdown of metabolism. That once enviable ability to burn through calories with ease seems to diminish as the years go by. But what causes this to happen and how can you maintain a healthy metabolism as you age? No more wondering — Club 120 uncovers the science behind your metabolism and shows some tips to prevent it from slowing down.

Understanding Your Metabolism

Metabolism is the sum of all the chemical reactions in your body that keep you alive and functioning. This process turns your food into energy, which fuels everything from your heartbeat to your thinking. It's a complex system influenced by many factors, including your body composition, muscle mass, and physical activity levels.

How to Keep Your Metabolism From Slowing Down as You Age?

As you age, your metabolism naturally slows down. But why does this happen? There are several factors at play:

• The loss of muscle mass. It starts to occur around the age of 30 and accelerates after 60. Muscle tissue is metabolically active — it burns more calories at rest compared to fat tissue. Losing muscle leads to fewer calories burned, which in turn leads to weight gain and a slower metabolism.
• Hormonal changes. Hormones also impact metabolism. For instance, levels of growth hormone and testosterone (they both help build and maintain muscle) decline with age. Lower levels of these hormones mean less muscle and, consequently, a slower metabolic rate. 
• Decreased physical activity. Older adults are more likely to be sedentary and engage in less vigorous activities than their younger counterparts. This decrease in physical activity means fewer calories burned and a slower overall metabolic rate.
• Changes in body composition. With age comes an average increase in body fat percentage and a decrease in lean body mass. Since fat tissue burns fewer calories than muscle tissue, having more body fat and less muscle further reduces your metabolic rate. Such a change in body composition is a natural part of aging but can be managed with proper diet and exercise.
• Genetic factors. Some people are genetically predisposed to a faster or slower metabolism, and this becomes more pronounced as they get older. Even though your genetic makeup cannot be changed, knowing about its influence will help you take proactive steps to manage your metabolic health.

Fortunately, there are several ways to keep your metabolism from slowing down as you age.

How to Keep Your Metabolism From Slowing Down as You Age?

The following tips will help keep your metabolism active as you age:

Consider Trying out Resistance Workouts

Strength training or resistance workouts are among the best ways to maintain and build muscle mass. They help counteract the age-related metabolic slowdown. Activities like lifting weights, using resistance bands, or body-weight exercises (such as push-ups and squats) are all effective. 

Aim for an Abundant Sleep Duration

Sleep is often overlooked but is indispensable for maintaining a healthy metabolism. When you don't get enough sleep, your body's hunger hormones are disrupted. As a result, they make you more likely to overeat and less likely to participate in physical activity. Make sure to sleep for 7–9 hours of quality sleep every night. A study shows that those who get enough sleep have improved overall health and better metabolic rates.

Include Foods High in Protein in Your Meals

Protein is necessary for muscle repair and growth, and it has a higher thermic effect compared to fats and carbohydrates. This means your body burns more calories digesting protein. Include high-protein foods, such as lean meats, fish, eggs, beans, and legumes, in your daily diet. Additional supplements are also recommended as they boost metabolism rates and help you keep a balanced nutritional diet. 

Incorporate Green Tea Into Your Daily Drinks

Adding green tea to your diet is also a great way to boost your metabolism. It contains compounds like caffeine and catechins that enhance metabolic rate. Regular consumption of green tea can increase calorie burning by 4–5%. To reap these benefits, consider switching out one of your daily beverages for green tea.

Conclusion

Your metabolism slows down as you age, but it doesn't mean you're unable to resist it. Incorporate sport, get enough sleep, eat a lot of protein, and sip on green tea — and that's it. Your body will burn more calories and maintain muscle mass with age. And, of course, don't forget to add some natural dietary supplements from Club 120 into your daily diet to keep yourself feeling like you're always in your 20s.