How to Increase Metabolism After 40 Safely
Everyone gets older but that doesn’t mean you have to accept a slow metabolism. As we age, a naturally slower metabolism can lead to weight gain and a decrease in energy levels. However, the good news is that there are methods for how to boost metabolism over 40 in a safe and natural way.
Today, we’re discussing what happens to metabolism as we get older, as well as dietary choices, exercises, equipment, and more for how to increase metabolism after 40 and stay healthy. A few lifestyle adjustments may be all it takes.
What Happens to Metabolism As We Age?
Your metabolism refers to the complex set of chemical processes that occur within your body to support various aspects of life. Perhaps the most significant part of metabolism is how your body converts the food you eat into energy. As you get older, several changes in metabolism occur, which can impact your overall health and well-being.
- Metabolic rate decline: One of the most noticeable changes is a decrease in basal metabolic rate (BMR). BMR represents the number of calories your body needs to perform basic functions like breathing and maintaining body temperature. This decline in BMR is partly due to the natural loss of muscle mass that often occurs with age.
- Loss of muscle mass: After the age of 30, muscle mass tends to decline at a rate of about 3-5% per decade. Since muscle tissue burns more calories at rest than fat tissue, this loss can contribute to a slower metabolism.
- Hormonal changes: Age-related hormonal changes, such as a decrease in sex hormones like testosterone and estrogen, can impact metabolism. These hormonal shifts can affect fat storage and muscle maintenance.
- Sedentary lifestyles: Many people become less active as they age, which can lead to a decline in physical fitness. Less physical activity can further contribute to a slower metabolism.
- Digestive changes: Aging can also bring about digestive changes, such as reduced stomach acid production and slower bowel transit time. These factors can affect nutrient absorption and overall digestion.
It's important to note that these changes are a natural part of the aging process and can vary from person to person. While metabolism naturally slows down with age, lifestyle factors like diet and exercise can play a significant role in how to increase metabolism after 40.
How to Increase Metabolism After 40 Naturally
Learning how to increase metabolism after 40 doesn’t have to be as challenging as it may sound. While many feel powerless to do anything about their slower metabolic rate, there are simple lifestyle adjustments that may have a significant positive impact on regaining metabolic momentum your body had otherwise lost.
Some methods for how to boost metabolism after 40 include:
- Making healthy dietary choices
- Exercising and staying active
- Using tools to help increase metabolism naturally
Dietary Choices to Increase Metabolism After 40
As we age, our metabolism naturally tends to slow down, which can make it more challenging to maintain a healthy weight and energy levels. There are dietary choices and foods that can help with how to increase metabolism after 40.
Some ways you can increase metabolism after 40 through your dietary choices include:
- Eat lean proteins: Including lean sources of protein in your diet, such as chicken, turkey, fish, tofu, and legumes, can help boost metabolism. Protein requires more energy to digest than carbohydrates or fats, which means your body burns more calories during digestion.
- Stay hydrated: Dehydration can slow down metabolic processes, so make sure to drink plenty of water throughout the day. Herbal teas and infused water can also be beneficial.
- Get enough fiber: Foods rich in fiber, like whole grains, fruits, vegetables, and legumes, can help maintain a healthy metabolism by regulating blood sugar levels and keeping you feeling full.
- Include spicy foods: Spices like chili peppers contain capsaicin, which may temporarily increase metabolism and promote fat burning.
- Don't skip meals: Skipping meals can slow down your metabolism as your body goes into "starvation mode" to conserve energy.
Adopting a balanced diet rich in protein, fiber, and whole foods, along with other healthy lifestyle habits, can help counteract a slowing metabolism. Consult a healthcare professional or registered dietitian before making significant changes to your diet, especially if you have underlying health conditions or specific dietary concerns.
Exercising and Staying Healthy for Faster Metabolism
Exercise not only helps burn calories but also has a range of other metabolic benefits that can help with how to increase metabolism after 40. In addition to considering your metabolism, however, staying active is also one of the easiest and best ways to fortify holistic health and increase your overall wellness.
Some considerations for ways exercises and activities help increase metabolism after 40 safely and naturally include:
- Muscle building: Engaging in resistance or strength training exercises is particularly beneficial as it helps build and maintain muscle mass. Muscle tissue burns more calories at rest compared to fat tissue, so increasing your muscle mass can raise your resting metabolic rate.
- Cardiovascular health: Aerobic exercises like jogging, swimming, or cycling can improve cardiovascular health, which, in turn, enhances your metabolism. A healthy heart and circulatory system ensure that oxygen and nutrients are efficiently delivered to cells for energy production. Learn more on how to increase cardiovascular health as you age after this article.
- Post-exercise calorie burn: Intense workouts, such as high-intensity interval training (HIIT), can elevate your metabolism even after you've finished exercising. This phenomenon, known as excess post-exercise oxygen consumption (EPOC), results in additional calorie burn for hours after your workout.
- Blood sugar regulation: Exercise helps regulate blood sugar levels by increasing insulin sensitivity. This can prevent sharp spikes and crashes in blood sugar, which can negatively impact metabolism and contribute to weight gain. Exercising regularly may also help with how to reverse prediabetes if you’ve not been officially diagnosed as diabetic yet.
- Stress reduction: Regular physical activity can reduce stress levels and improve sleep quality. High stress and poor sleep can disrupt hormonal balance and lead to a slower metabolism.
- Bone health: Weight-bearing and low impact exercises, such as walking, dancing, and resistance training, can help maintain bone density as you age. Strong and healthy bones are essential for overall mobility and metabolic health.
Staying active is one of the key factors in how to increase metabolism after 40. Additionally, finding physical activities you enjoy can make it easier to stay motivated and consistent. Always consult with a healthcare professional or fitness expert before starting a new exercise program, especially if you have any underlying health concerns or limitations.
Equipment and Tools to Help Increase Your Metabolism
When it comes to how to increase metabolism after 40, using certain equipment and tools like zero gravity chairs or the best home gym equipment can be highly effective. These tools not only aid in boosting metabolism but also contribute to overall well-being.
- Zero gravity chairs: Zero gravity chairs are designed to distribute your body weight evenly, elevating your legs to the heart's level and providing numerous potential health benefits. Among these are better digestive health and better blood circulation, both of which can aid in how to boost metabolism after 40. By improving blood circulation, these chairs facilitate efficient nutrient and oxygen delivery to cells, indirectly supporting metabolism. Additionally, zero gravity chairs promote stress reduction, a contributing factor in maintaining a healthy metabolism.
- Massages: Regular massages provide several metabolic advantages. They relax muscles, alleviate tension, and enhance blood circulation. Improved circulation ensures that cells receive vital nutrients and oxygen more efficiently, which can optimize metabolic functions. To combine multiple methods and increase metabolism over 40, you might consider choosing a zero gravity chair with massage features.
- Nutrition tracking apps: Mobile apps and websites like MyFitnessPal and Cronometer can help you track your daily food intake, making it easier to maintain a balanced diet that supports a healthy metabolism.
- Sleep tracking devices: Devices like smartwatches or sleep trackers can monitor your sleep patterns and help you prioritize getting enough rest. Quality sleep is essential for metabolic health.
- Ergonomic office furniture: If you have a sedentary job, investing in an ergonomic work chair and desk can encourage better posture and movement throughout the day. This can help prevent pain from sitting too long and boost metabolism at the same time.
- Sunlight lamps: Adequate exposure to natural light can help regulate circadian rhythms and improve sleep quality, which can, in turn, support a healthy metabolism. Sunlight lamps simulate natural light and can be especially helpful during dark winter months.
Finding methods for how to increase metabolism after 40 doesn’t have to be a mystery. One of the most important things is consistency. Gradual changes in your diet, exercise routine, and lifestyle can lead to long-lasting results. Consult with a healthcare professional or fitness expert to create a personalized plan that aligns with your goals and health. By making these adjustments, you can increase metabolism after 40 safely and live a happy, healthy life.