Natural Ways to Support Metabolism Changes as You Age for Optimal Health
- amyk73
- Jul 16
- 5 min read
As we age, many aspects of our health begin to shift—including our metabolism. Starting in our 30s and 40s, it’s common for metabolic rates to slow down, making it easier to gain weight and harder to maintain energy levels. This is a natural process, but it doesn’t mean you’re destined to struggle with metabolism-related issues forever. By taking a holistic and natural approach, you can support your body’s metabolic health and maintain optimal wellness as you age.
Here’s a look at how metabolism changes with age and what you can do naturally and holistically to keep it functioning efficiently.
Understanding Age-Related Metabolism Changes
Metabolism is the process by which your body converts food into energy. As we age, several factors contribute to a slowing metabolism:
Muscle Loss (Sarcopenia): Starting around age 30, we lose about 3-5% of muscle mass each decade. Muscle tissue burns more calories than fat, so less muscle means a slower metabolism.
Hormonal Changes: Aging affects key hormones like estrogen, testosterone, and thyroid hormones, all of which influence metabolism.
Decreased Activity Levels: Many people become less physically active as they age, which can contribute to slower calorie burning.
Cellular Aging: Mitochondria—the energy powerhouses in our cells—become less efficient over time, leading to a slower metabolic rate.
Fortunately, there are natural ways to counteract these changes and keep your metabolism humming.
Prioritize Protein for Muscle Maintenance
One of the key factors in supporting your metabolism as you age is preserving muscle mass. Since muscle burns more calories than fat, building and maintaining lean muscle can prevent metabolic slowdown.
Eat Protein-Rich Foods: As you age, increasing your protein intake is crucial for muscle maintenance. Aim to include high-quality protein sources like lean meats, fish, eggs, legumes, quinoa, and nuts in every meal.
Protein Timing: Distribute your protein intake evenly throughout the day to optimize muscle repair and growth. This can prevent muscle loss and help your body burn calories more efficiently.
Incorporate Strength Training
To complement a protein-rich diet, regular strength training is essential for maintaining muscle mass and metabolic health.
Weight Lifting and Resistance Exercises: Strength training exercises like lifting weights, using resistance bands, or doing bodyweight exercises (such as push-ups, squats, and lunges) help build and preserve muscle. Incorporating strength training into your routine 2-3 times a week can have a profound impact on metabolism.
Consistency Is Key: Unlike cardio, which burns calories during the activity, strength training helps you burn more calories even at rest by increasing muscle mass. Regularly challenging your muscles can slow down the loss of muscle tissue that occurs with aging.
Support Hormonal Balance Naturally
Hormonal shifts, especially in women going through menopause or men experiencing a drop in testosterone, can significantly affect metabolism. Supporting hormone balance holistically can mitigate these effects.
Adaptogenic Herbs: Herbs like ashwagandha, maca root, and rhodiola can support adrenal health and balance hormones. These adaptogens help your body adapt to stress and may improve metabolic function by regulating cortisol and other key hormones.
Healthy Fats: Incorporating healthy fats like avocados, olive oil, nuts, and seeds can help balance hormones, as fats are essential for producing hormones like estrogen and testosterone.
Reduce Processed Foods: Highly processed and sugary foods can wreak havoc on hormone balance. Focus on whole, nutrient-dense foods to stabilize insulin levels and support overall metabolic health. The more we can reduce the food chain steps between where the food originated and our home the more healthy we are eating.
Holistic Nutrition: A way to rebuild your health with food while making progress on health goals and overall health improvements.
Boost Mitochondrial Health
The mitochondria are responsible for converting food into energy, and as they age, their efficiency declines. However, there are natural ways to keep your mitochondria healthy and functioning optimally.
Antioxidant-Rich Foods: Foods rich in antioxidants, such as berries, dark leafy greens, and brightly colored vegetables, can help protect mitochondria from damage caused by oxidative stress.
CoQ10 Supplementation: Coenzyme Q10 (CoQ10) is a nutrient that supports mitochondrial health and energy production. Levels of CoQ10 naturally decrease with age, so taking a supplement or consuming foods like fatty fish, organ meats, and spinach can help.
NAC Supplementation: NAC is proven to help support mitochondrial health long term and slow the signs of aging, including energy balancing.
Cold Exposure: Regular exposure to cold temperatures (like cold showers or ice baths) can stimulate mitochondrial function and support metabolic health. Cold exposure may also activate brown fat, which burns calories to generate heat.
Stay Active Throughout the Day
While structured exercise is important, moving throughout the day can also keep your metabolism more active. Sedentary behavior has been linked to a significant reduction in metabolic function.
Daily Movement: Incorporating more walking, standing, and light activity during the day—whether it’s taking the stairs, walking during breaks, or stretching every hour—can help combat the metabolic effects of long periods of sitting.
NEAT (Non-Exercise Activity Thermogenesis): NEAT refers to the energy you burn doing everyday tasks like cleaning, gardening, or walking the dog. Increasing NEAT activities can help boost your daily calorie expenditure and support a healthy metabolism.
Stay Hydrated
Water plays a crucial role in metabolic processes. Dehydration can slow down metabolism and make it harder for the body to burn calories efficiently.
Drink Water Regularly: Staying hydrated helps optimize the body's ability to break down food and convert it into energy. Aim for 50% of your body weight in ounces of water per day for best hydration.
Herbal Teas: Green tea, in particular, has been shown to enhance fat oxidation and boost metabolism due to its catechin content. Other herbal teas like ginger, cinnamon, or turmeric can also provide a gentle metabolic boost.
Get Adequate Sleep
Sleep is critical for regulating metabolism and supporting optimal health. Poor sleep has been linked to weight gain and metabolic disorders, as it disrupts hormones that control hunger and energy use.
Prioritize Quality Sleep: Aim for 7-9 hours of uninterrupted sleep per night. Establishing a calming evening routine, limiting screen time before bed, and keeping your sleeping environment cool and dark can improve sleep quality.
Balance Cortisol Levels: High cortisol levels, often due to stress and lack of sleep, can slow metabolism and promote fat storage. Practices like mindfulness meditation, yoga, or deep breathing exercises can help regulate cortisol levels and support metabolic health.
Eat Mindfully and Avoid Drastic Dieting
While many people resort to drastic calorie cutting or fad diets to lose weight, this approach can actually harm metabolism in the long run. Eating too few calories can cause your body to go into "conservation mode," slowing your metabolism to preserve energy.
Eat Balanced Meals: Focus on eating balanced meals that contain a mix of proteins, fats, and complex carbohydrates. This provides steady energy and prevents blood sugar crashes, which can disrupt metabolism.
Practice Mindful Eating: Paying attention to your hunger cues and eating slowly can help regulate your appetite and prevent overeating, which is important for long-term metabolic health.
Supplementation: Include the right nutrients you need for your body. A regular Vitamin Check (at least 2 times a year or after major illness) can provide you insights into this information so you can fill the gaps where they exist.
Supporting Your Metabolism Naturally as You Age
Metabolic changes are a natural part of aging, but they don’t have to define your health journey. By incorporating strength training, eating a balanced diet rich in protein and healthy fats, supporting mitochondrial health, staying active, and balancing your hormones, you can maintain a healthy metabolism and feel your best at any age.
Taking a holistic approach to metabolic health means working with your body’s natural processes to achieve optimal wellness—ensuring that you remain strong, vibrant, and energized as you age.
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