Metabolism is the process by which our body converts food into energy. As we get older, our body goes through changes that can affect how well we burn calories. While it’s true that metabolism tends to slow down with age, there are ways to keep it in check through a balanced diet and regular exercise, helping us stay energized and healthy.
Most of us might not even realize it, but there are countless factors that can impact our metabolism. Here are a few of them:
Muscle Mass
Muscles are metabolically active tissue, meaning they burn more calories at rest than fat does. As we age, we often lose muscle mass, which can lead to a decrease in our basal metabolic rate—the rate at which our body burns calories while at rest.
Let’s compare the basal metabolic rates of two women. Both women weigh about 65 kilograms and are 165 cm tall. A 30-year-old woman would burn around 1,400 kcal with her basal metabolism, while a 70-year-old woman would burn only about 1,100 kcal per day.
Tip: You can build and maintain muscle mass by increasing your protein intake. Strength training, whether using your own body weight or external weights, also helps. This can prevent the muscle loss that naturally comes with aging.
Hormones
Hormones like those produced by the thyroid gland, insulin, and sex hormones play a crucial role in regulating metabolism. As we age, changes in the levels of these hormones are common and can impact the speed of our metabolism. For instance, the drop in estrogen levels during menopause can affect how body fat is distributed and how efficiently our metabolism functions.
Source: Pexels.com
In this case, it’s not just about long-term hormone fluctuations, like those experienced during menopause, but also short-term changes. As women, we notice these shifts during our menstrual cycles. For example, during menstruation, we often feel bloated and swollen, while about a week after, we may feel the opposite.
Changes in Body Temperature
Did you know that as we age, our body’s ability to regulate temperature decreases? When we’re younger, our bodies require less effort to maintain a stable temperature. However, as we get older, our bodies have to burn more calories to achieve the same effect.
Physical Activity
We work a lot and sit even more—at work, in the car, at home. A sedentary lifestyle can contribute to a slower metabolism, as lack of movement leads to muscle loss and lower calorie expenditure. As we age, our bodies naturally tire more easily, and we often seek rest. This further reduces our calorie burn.
Tip: Try to incorporate more everyday movement into your routine. It’s often underestimated, but even a 30-minute walk can boost your metabolism and help burn 150-200 kcal. A half-hour leisurely bike ride can burn 200-300 kcal, and swimming for 30 minutes can burn 200-350 kcal, just like cycling.
Source: Pexels.com
