It’s Never too late to change – Metabolism and Age
Understanding the Connection and Maintaining a Healthy Lifestyle
As people age, they may notice changes in their body composition, weight, and energy levels. One common belief is that metabolism slows down as we get older. Making it more difficult to maintain a healthy weight. During a FORM experience session we hear this a lot about why people believe they have become out of shape..
When Gary first came to FORM he believed that it wouldn’t be possible to get in the shape he did. He believed this because of his slow metabolism due to his age. Director and personal trainer Libby was able to educate Gary and give him the tools he needed. Gary soon understood that his age wasn’t the thing holding him back but rather lifestyle factors. Libby used FORMs personal training systems to get Gary in the best shape of his life both physically and mentally. .
In this article, we’ll examine the scientific evidence and explore what factors play a role in age-related changes in metabolism. We will also discuss some important health and fitness considerations for maintaining a healthy lifestyle as we age.
What is it and How Does it Work?
Metabolism refers to the biological processes that occur within the body, which are necessary to sustain life. These processes include the breakdown of food into energy and the conversion of this energy into fuel that can be used by cells and tissues. The rate at which our body burns calories is referred to as our metabolic rate. Metabolism can be influenced by various factors, including genetics, hormone levels, body composition, and physical activity. While it is true that metabolism can slow down over time, this decrease is not solely due to aging. In fact, a number of studies have shown that aging alone has only a small impact on metabolism.
The affecting factors as we age
While aging does play a role in changes in metabolism, there are other factors that are more influential. Here are some of the key factors that contribute to age-related changes in metabolism:
- Decreased Muscle Mass: As we age, our muscle mass naturally decreases, which can lead to a decrease in metabolism. This is because muscle is a highly active tissue that requires a lot of energy to maintain, and when muscle mass decreases, so does our metabolic rate.
- Decreased Hormone Levels: Hormonal changes that occur with age, such as decreased levels of testosterone and growth hormone, can also contribute to a decrease in metabolism. These hormones play a role in regulating our metabolism and energy balance. These changes can be affected by the lack of muscle mass.
- Decreased Physical Activity: With age, many people become less physically active, which can lead to a decrease in metabolism. Regular physical activity is essential for maintaining a healthy metabolic rate, as it helps to build and maintain muscle mass, and it stimulates the production of hormones that regulate metabolism.
- Changes in Body Composition: As we age, our body composition naturally shifts, with an increase in body fat and a decrease in muscle mass. This shift can also contribute to a decrease in metabolism, as body fat is a less active tissue that requires less energy to maintain.
The Importance of Maintaining a Healthy Lifestyle as We Age
Given the factors that contribute to changes in metabolism as we age, it is clear that maintaining a healthy lifestyle is important for maintaining a healthy metabolism. Here are some key areas of health and fitness that are especially important as we age:
- Regular Physical Activity: Regular physical activity is essential for maintaining a healthy metabolism, as well as overall health and well-being. This can include both aerobic exercise (such as walking, cycling, or swimming) and strength training, which can help to build and maintain muscle mass.
- Healthy Eating: A balanced diet that includes a variety of nutrient-dense foods is essential for maintaining a healthy metabolism. This can include plenty of fruits and vegetables, whole grains, lean protein, and healthy fats. We are big advocates of increased protein intake and healthy fats with older personal training clients.
- Adequate Sleep: Getting enough quality sleep is also important for maintaining a healthy metabolism, as well as overall health and well-being. Sleep plays a role in regulating hormones and metabolism
- Try to decrease levels of stress where possible: Although stress most of the time is unfortunately unavoidable, trying to reduce the impact can have a positive effect. A hormone called cortisol is released when we are stressed and although this hormone is important to have, excessive amounts can have a negative impact. Cortisol stimulates the release of insulin in order to maintain your blood sugar levels, it can also trigger sugar cravings and your appetite in general. Giving into those cravings could lead to weight gain. Not only can cortisol make you hungry, but it can also slow down your metabolism at the same time and has been linked to lower muscle mass.
Click here to read our journal – How does stress affect weight loss and your overall health
Click to watch Hilary’s FORM personal training journey
In conclusion, while it is true that our metabolism can slow down as we age, this is not always the case. By maintaining a healthy diet, engaging in regular physical activity, getting enough sleep, and managing stress, we can help to support a healthy metabolism and prevent the decline that can occur as we age.
Interested in find out how we can help you achieve your fitness goals? Contact us here and book in for a free FORM personal training experience session
References:
Nutrition and Aging: Changes in the Regulation of Energy Metabolism With Aging
A Network Perspective on Metabolism and Aging
Advances in Understanding of the Role of Lipid Metabolism in Aging
Metabolic Syndrome, Aging and Involvement of Oxidative Stress
