The same food you used to eat when you were 20 acting differently at 30; why? With increasing age, one main concern among women is slowing metabolism and the resulting problems that can come along. Women experience slower metabolism earlier than men, but there are ways by which you can charge metabolism.
In this article, you’ll get to know about the possible reasons for a slower metabolism and what women can do to change their metabolism. Lifestyle modifications can improve the decline in metabolism and impact the quality of your life.
What is metabolism?
Metabolism is simply all the chemical reactions taking place in your body. Metabolism determines the calorie-burning capacity of the body and each body type has a different capacity to burn calories. The rate of metabolism is affected by the following factors;
- Resting metabolic rate- the number of calories you burn even during rest or sleep.
- Thermic effect of food- the number of calories you burn while digesting and absorbing food.
- Exercise- the calories you burn through exercise.
- Non-exercise activity thermogenesis- the calories you burn through activities other than exercise, like household chores.
Other physical factors play some role in the rate of metabolism, including height, muscle mass, age, genetic makeup, and hormonal activity.
Why does metabolism drop with age?
Our body changes as we grow older. There are several reasons for a change, and the change is not similar for everyone. If you are experiencing some bodily change at the age of 30, there are chances that the other individual will experience the same change later at the age of 40.
The changes differ according to gender. Women experience slower metabolism when they reach their 30s. While at the same time, men undergo metabolic changes in their mid-40s. Some reasons for this change are mentioned below;
Women have high hormonal activity than men as the number of hormones involved in a woman’s monthly cycle. And most women experience hormonal changes approaching their 30s. This period is called early perimenopause. With the change in hormonal activity, women undergo several physical and mental changes. A decrease in metabolic activity is significant, which can result in weight gain too.
You are not as active as you were at 25, which means you will need less fuel to carry out everyday activities. Physical activity has a significant impact on metabolism. So, if you want to present or delay the drop in your metabolism, keep yourself involved in some kind of physical activity.
As you grow older, muscle mass decreases by 5 to 8% after 30 years. The loss of muscle mass is called sarcopenia. When you reach the age of 30, signs of sarcopenia start to appear. The decrease in muscle mass will decrease the resting metabolism, which will impact the metabolism. Loss of muscle mass will negatively affect the strength of bones as well.
How women over 30 are super charging their metabolism?
Women over age 30 can boost their metabolism by making lifestyle changes. Here is a list of changes you can make to speed up your metabolism.
Consume food in its natural form rather than processed or biotechnologically treated products. Eat high-quality protein like fish, red meat, organic meat, pork, lamb, and turkey. Find a grocery store with organic vegetables, free from toxins and other harmful chemicals.
Take care of food allergies
Eating food without knowing about your intolerances and allergies can result in digestive problems. These digestive problems can cause hindrances in nutrient absorption and elimination.
Add fiber and probiotics
The addition of fiber and probiotics in your diet will help weight loss and easy digestion. Fiber improves the digestibility of food, while probiotics provide good bacteria in the digestive tract, which is beneficial for digestion.
When you reach your 30s, you experience general body weakness and nutritional deficiencies. To keep your body stabilized, figure out the deficiencies and add supplements for healthy living. Some common supplements to consume after 30 are omega-3, calcium, and probiotics.
Mend your sleeping pattern
Getting the right amount of sleep is the solution to so many problems. Lack of sleep can cause stress which can result in weight gain. Also, sleep helps to regulate appetite. So, it is advised to have undisturbed sleep of seven to eight hours.
Physical activity can increase your metabolism significantly. If you want to stay fit and have a good metabolism incorporate aerobic exercise and two strength workouts per week.
Keep yourself hydrated
You require water to deal with the calories you consume. Keeping yourself hydrated will regulate your metabolism faster.
Coffee and green tea
Drinking coffee and green tea in moderation will accelerate your metabolism for short time. Green tea carries catechins that have proved suitable for fat burning.
High protein diet
Instead of relying on FAD diets or weight loss supplements, consume high protein meals as proteins have a high thermic effect than carbs and fats. Add a portion of protein to every meal to achieve the proper metabolism. Protein plays a significant role in muscle preservation and fights against aging.
Yes!!! You have heard it right. Adding extra spices to your meals will increase the thermic effect of food which will directly impact the metabolism. Spices are good for immunity and digestion too.
Body changes are normal with an increase in age; females have experienced sudden falls in the metabolic rate above the age of 30. Women experience changes earlier than men due to pregnancy and menstruation. To improve your health and metabolism, you can adopt some lifestyle modifications that can boost your metabolic activity.
Lack of physical activity is a common problem, but it can be resolved by incorporating strength training or aerobic exercises. Foods like greek yogurt, whole wheat, oatmeal, fruits, meat, and high-fiber foods can contribute to improving your metabolism. Other than these factors, getting proper sleep can improve your appetite and metabolism.