Our bodies undergo several changes as we age, and one particularly significant transition many older adults encounter is a slowdown in metabolic functions. Whether you’re 60 or older, understanding how to run your metabolism efficiently is crucial for maintaining a healthy weight and supporting your overall well-being. Some tips for increasing metabolism after 60 include:
- Eat a balanced, nutrient-dense diet
- Stay adequately hydrated
- Get enough quality sleep
Many things can affect our metabolism—some that we can’t change, such as age or gender. And the things we can change may be challenging for some older adults.
The Role of Metabolism & Why It Matters After 60
Metabolism is the set of life-sustaining chemical transformations within the cells of living organisms. It is responsible for breaking down nutrients from food to produce energy, among other vital tasks crucial for maintaining health. But our basal metabolic rate (BMR)—the number of calories the body needs at rest—decreases as we age, which can lead to weight gain and weight-related health issues.
By learning to increase metabolism post-60, seniors can maintain an active and fulfilling lifestyle, stave off common age-related ailments, and experience a better quality of life.
Understanding Our Metabolism
We can break metabolism down into 2 main processes:
- Catabolism: This metabolic process breaks down large molecules to release energy. An example of catabolism is breaking down glucose into smaller molecules and releasing energy, which powers various bodily functions.
- Anabolism: The opposite of catabolism, anabolism involves the synthesis of complex molecules from simpler ones. An example is the synthesis of protein as muscle tissue repairs and grows.
It’s good to recognize the factors that influence both metabolism processes, as these can be managed to some degree.
Metabolic Factors to Consider
The body’s metabolism is complex, and many factors can affect its functions. These can include:
- Age: The older we get, the slower our metabolism can become.
- Body size and composition: Individuals with more muscle and less fat tend to have a higher metabolic rate.
- Gender: Females typically have a higher body fat percentage and a lower muscle mass than males, resulting in a lower metabolic rate.
- Hormonal factors: Hormones, such as thyroid and sex hormones, play a significant role in metabolism.
- Physical activity level: Regular physical activity and exercise can speed up metabolism.
- Diet and nutrition: Eating habits and overall diet quality can influence metabolic rate.
By accounting for these factors, older adults can make informed decisions about their lifestyle that positively impact their metabolism.
Tips to Boost Metabolism After 60
The good news is that there are several steps you can take to jumpstart your metabolism, even for those over 60. These include adopting a more active lifestyle, focusing on a nutrient-dense diet, staying hydrated, ensuring adequate rest, and managing stress effectively.
Exercise Regularly, Including Strength Training
Regular exercise, including aerobic and anaerobic activities, is crucial for maintaining a healthy metabolism. Aerobic exercise like walking or swimming burns calories, while strength training builds muscle, which burns more calories, even at rest.
Older adults must approach exercise cautiously, prioritizing activities such as yoga or pilates, which improve balance and flexibility, as well as weight-bearing exercises to maintain muscle mass and bone density.
Eat a Balanced Diet Focused on Protein & Fiber
Making sure that your diet is rich in protein and fiber is essential for boosting metabolism. Protein requires more energy to digest than fat or carbohydrates, which can increase the body’s metabolic rate. This is called the thermic effect of food (TEF).
Fiber-rich foods can also boost metabolism as they help to keep the digestive system running smoothly. Older adults should focus on consuming lean protein sources and various fruits and vegetables to support their metabolic health.
Stay Hydrated for Optimal Metabolic Function
Water plays a vital role in the metabolic processes, and it can help keep you feeling full and increase metabolic function. Dehydration can also slow metabolism, so older adults must drink adequate amounts of water throughout the day. Herbal teas and water-rich fruits and vegetables can also contribute to hydration goals.
Prioritize Quality Sleep for Vitality
Sleep is when the body performs many critical metabolic functions. Inadequate or poor-quality sleep can disrupt these processes, leading to declining metabolic efficiency. Older adults should focus on developing a consistent sleep schedule and creating a relaxing bedtime routine to make sure they receive the full benefits of a good night’s rest.
Get the Support You Need
Increasing or maintaining a healthy metabolism on the surface may seem simple enough. However, it can be challenging for some older adults to do the above mentioned things without help. This is where finding a senior community can help. They can provide a great quality of life and assist in meaningful ways with diet, activity levels, and even something as simple as staying hydrated.
Call our team at The Neighborhood in Rio Rancho. We’re happy to show you the community and how we can physically, mentally, and spiritually support you or your loved one.