With aging, seniors’ metabolism slows down, while the overall rates that bodies break down food intake drop by 10 percent every decade after age twenty. Metabolism measures the volume of energy (calories) that your body uses as body fuel.
Build Muscle Mass
You shed muscle mass over your thirties – around 3% to 8% per decade. Muscle shedding, termed sarcopenia, accelerates as you hit 50, while you might shed at least 15% muscle mass per decade. This can cause your metabolism to slow down over time. Metabolism, protein, and muscle are linked. Hence with muscle mass dropping, metabolism also drops. For boosting your metabolism, do strength training or weight lifting. Muscle mass enables your body to burn increased calories; thus, you do not rapidly convert these to fat. Resistance bands, weights, or weight lifting exercises may help build muscle.
Get Sufficient Rest
You may experience sleep issues as you age. Because sleep quality and metabolism are linked, sleeping more soundly enables your body to burn more calories or absorb nutrients more effectively.
Drinking fluids can increase your metabolism. Once you drink water, your body undergoes thermogenesis (body heating) to break fluids down or warm up liquids to body temperature. This is the same process as your body metabolizing food. Channeling energy to raise temperature involves calorie burning, which may boost your metabolism by up to 30%. While digestive processes take about 1 hour, this occurs every time you drink fluids. Keeping hydrated additionally generates energy when exercising or enables your body to digest essential vitamins and minerals. Water improves the vitality of hair, skin, and brains.
To boost your metabolism, put extra protein in your food. Seniors usually need more protein to compensate for muscle atrophy or build up bone density and other metabolic procedures. Many seniors need about 1.0 to 1.5 grams of dietary protein per kg, whereas less mature adults require 0.8 g of protein per kg of mass. Like protein-rich meals, you must increase your intake of vegetables, fruits, whole grains, or fiber. Consuming whole foods may enable your body to absorb more nutrition with metabolization, as your body gradually may lose efficiency in absorbing nutrients. Nutrient-rich foods boost your body levels for more extended periods.
Eat Small Meals Regularly
You may also consume smaller meals to prevent dropping metabolic rates. Snacking between meals, your metabolism falls and hungers. Your metabolism reaches greater consistency when you drink small, nutritious meals and eat organic snacks. Proteins must be factored into all meals.
Boost Metabolism as You Age
Metabolism works differently for all. Some individuals have a faster metabolism, while some have a slower metabolism. However, with aging. Your metabolism slows down. If you seek to boost metabolism, an excellent way to achieve this is through strength training. Muscle building boosts metabolism for about 2 hours following each 20-minute session, research shows. With strength training routines, you build muscle mass — the more muscles you develop, your metabolic rate improves. Adding high-fiber foods into your meals may help to boost metabolism. Though removing carbohydrates from your meals may seem more straightforward in managing your weight, take heed that not all forms of carbohydrates are the same. Legumes, whole grains, greens, or fruits help to boost metabolism as these are filled with fiber.