Rethinking Metabolism: It Doesn't Decline with Age as You Might Think
It's my birthday in a few weeks and this time of year ALWAYS has me thinking about the aging process and how everything 'inevitably' changes.
On a daily basis I get messages from women about the menopause, perimenopause or just 'getting older' as the reason that their bodies aren't what they used to be. It's understandable, the hormonal shifts are wild and feel incredibly challenging.
Well, here is some good news.
It’s a common belief that our metabolism inevitably slows down as we get older, making weight management more challenging as we enter midlife. However, recent scientific findings suggest that this isn’t quite the case.
Contrary to popular belief, significant metabolic decline doesn’t begin until well into our 60s. So, what’s really happening to our bodies as we age, and how can we effectively manage our weight?
Rethinking Metabolism: It Doesn't Decline with Age as You Might Think...
Debunking the Metabolism Myth
A groundbreaking study led by Herman Pontzer et al., published in Science in 2021, provides new insights into our metabolic rates throughout our lives. The research reveals that our metabolism remains relatively stable from our 20s into our late 50s and early 60s. This challenges the notion that aging itself causes a metabolic slowdown during midlife.
What’s Really Changing?
If it’s not our metabolism slowing down, what else could be influencing those extra pounds as we age?
Hormonal Changes: As we age, hormonal fluctuations can affect our body composition and how we feel energetically.
Decrease in Muscle Mass: Muscle naturally diminishes unless actively maintained. Since muscle is metabolically active, less muscle mass can mean a lower basal metabolic rate.
Lifestyle and Activity Levels: Changes in how active we are can also play a significant role. Less movement leads to fewer calories burned, contributing to weight gain over time.
Strategies to Maintain a Healthy Metabolism
Understanding that our metabolism isn’t necessarily betraying us as we age, here are practical ways to support metabolic health and manage weight:
1. Prioritise Nutrition
Protein Intake: Ensure you consume enough protein to support lean muscle mass. Experts suggest aiming for at least 1.6 grams per kilogram of body weight. Protein not only supports muscle but also helps in feeling full longer. It can also support our hormone production. They need all the help they can get as we get older! We can't quite 'beat' the menopause, but we can sure as hell try our best to manage it's symptoms.
2. Incorporate Fitness
Resistance Training: Engage in resistance training to maintain and build muscle mass. Muscle cells require more energy to maintain than fat cells, thus increasing your overall energy expenditure. Adding just a small amount of resistance training can make enormous changes.
Regular Movement: Incorporate movement into your daily routine. Whether it’s walking, cycling, or playing sports, staying active is key to maintaining muscle and supporting metabolism.
3. Embrace a Consistent Mindset
Long-Term Commitment: View maintaining your health as a long-term investment. Consistency in your diet and exercise routine will yield results over time, not overnight.
Changing How We View Aging and Metabolism
This fresh perspective on metabolism invites us to rethink how we view aging and our bodies. Rather than resigning ourselves to a fate of inevitable decline, we see that proactive lifestyle choices can significantly influence our health outcomes.
Does this shift in understanding change how you view your aging body and metabolism?
If you're curious to delve deeper into this topic or need guidance on implementing these strategies, feel free to reach out or explore more resources. Remember, managing your health is a marathon, not a sprint, and it's never too late to start making informed choices.
For those intrigued by the science and eager to learn more, detailed studies and discussions can be found in the references below.
Let’s keep the conversation going. Drop me a message with your thoughts, experiences, or questions. Here's to empowering ourselves with knowledge and actions to thrive at any age!
Reference for further reading:
Herman Pontzer et al., "Daily energy expenditure through the human life course," Science, 373, 808-812 (2021). DOI:10.1126/science.abe5017
Pennington Biomedical Research Center, "Metabolism changes with age, just not when you might think," ScienceDaily, 12 August 2021. <www.sciencedaily.com/releases/2021/08/210812145028.htm>.
Aging and Basal Metabolic Rate: A study published in the Journal of Clinical Endocrinology & Metabolism explores how basal metabolic rate changes with age and identifies factors that influence these changes. It provides a comprehensive look at metabolic decline and its timing.
Citation: Müller, M. J., et al. "Aging and Basal Metabolic Rate." Journal of Clinical Endocrinology & Metabolism, vol. 97, no. 3, 2012, pp. 920-927. DOI:10.1210/jc.2011-2752.
Muscle Mass and Metabolic Health: This research from the American Journal of Human Biology discusses the relationship between muscle mass retention and metabolic rate in older adults, emphasizing the importance of muscle maintenance in preventing metabolic decline.
Citation: Waters, D. L., et al. "Muscle Mass and Metabolic Rate in Older Adults: Considerations for Obesity Management in the Elderly." American Journal of Human Biology, vol. 23, no. 5, 2011, pp. 723-729. DOI:10.1002/ajhb.21192.
Physical Activity and Metabolic Health: An article in the Journal of Applied Physiology examines how regular physical activity impacts metabolic health in aging populations, reinforcing the role of active lifestyles in maintaining metabolic functions.
Citation: Frank, L. L., et al. "Physical Activity and Metabolic Health in the Elderly: A Study of Aging and Compounded Fitness." Journal of Applied Physiology, vol. 110, no. 2, 2011, pp. 325-333. DOI:10.1152/japplphysiol.00976.2010.
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