Many things change in your body as you age and your metabolism is no different. Studies have consistently shown that everybody’s metabolism takes a nosedive as they get older. Some people even start to see the effects in their late 50s. Worse yet, your ethnicity can also play a role in how badly your metabolism is affected. While the change is inevitable, it doesn’t mean you have to accept it.
Metabolism is important because it is the process that converts the food you eat into energy for all body functions, including breathing, thinking, and movement. It also provides the building blocks for growth and repair and is essential for maintaining overall health by regulating hormone levels, blood sugar, and reducing inflammation. A properly functioning metabolism is crucial for a healthy body and can prevent serious conditions like diabetes and obesity.
Key reasons metabolism is important:
Your muscles are a key part of your metabolism but you start losing muscle mass as you age. This loss is directly related to your body’s reduced production of testosterone, estrogen, and human growth hormone (HGH). This happens to everyone but several studies show that the effect can be more significant for Black Americans.
For reasons that aren’t properly understood, Black people have a lower resting metabolic rate than other ethnicities to begin with. This difference can lead to higher risks of gaining weight. As you age, though, the changes in metabolism become more significant. By the time you’re in your 60s, you may be at a greater deficit than people of other ethnicities.
That would explain why older Black Americans are known to deal with obesity and the health issues associated with the condition more than anyone else. If you need to tackle weight gain, it’s a good idea to start by improving your metabolism.
Research shows you can do a few things to kick your metabolism into gear.
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It might not seem like it but rest can help to increase your metabolism. Studies show that getting the right amount of sleep usually boosts your metabolism. Generally, people over the age of 60 need between seven and nine hours of sleep per night. If this is difficult for you, it’s best to talk to your doctor about what might interfere with your rest.
As mentioned before, muscle mass is tied to your metabolism. Therefore, it’s not surprising that building muscle through strengthening exercises can help to boost your metabolism. Some options include hip bridges, calf raises, and squats.
Adding lean protein to your diet can help to build and maintain muscle. Research also shows that lean protein has a high thermal effect on food (TEF), which means you can burn up to 10 percent of the calories they contain just from digesting it. Since you need to eat healthily, stick to chicken and fish.
Aerobic exercise is great for burning calories. If your metabolism is struggling, you can help by being more active. You should also ask your doctor for guidance if you have health issues that limit your options.
According to a recent study, vitamin D can boost your metabolism by counteracting the testosterone drop that comes with age. While you can get a healthy dose of the vitamin from sunlight, foods like egg yolks, salmon, and other fatty fish can help.
Proper hydration is essential to a healthy metabolism but you may benefit from drinking cold water instead of room temperature. It’s been shown that cold water can help your body burn more calories as it has to warm it up to use it.
While it’s good to keep moving, standing is better for your metabolism than sitting. You should make the effort to stand more during the days so you’re not completely sedentary.
Studies show that drinking coffee can increase your metabolism by up to 29 percent depending on your weight. As long as you don’t have any health issues that prevent you from drinking coffee, having a cup every morning can help.
Coconut oil has a variety of health benefits and boosting your metabolism is one of them. Your body is more likely to burn healthy fats instead of storing them so cooking with coconut oil increases how many calories you burn.
You may be used to eating two or three large meals throughout the day but research shows that habit can wreak havoc on your metabolism. Eating smaller meals more frequently can discourage lags in your metabolism and boost it overall.
There are different health changes that older adults have to deal with. When you’re Black, your genetic makeup can make those changes more complicated. If it seems like your metabolism is slowing down, then you’re not wrong – it’s one of the many areas people over 60 have to deal with. The good news is that you can fight back by making a few lifestyle changes.
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