6 Ways To Improve Metabolic Function After 50
December 19, 2022
Metabolic function is a series of complex processes in your body allowing your cells to function correctly, thus converting food into energy. Your age, sex, genetics, muscle mass, activity level, and body fat all contribute to the speed of your metabolism. Over time, your metabolism slows down, and hormonal shifts encourage your body to store and maintain fat while losing muscle. Thankfully, there are several ways to elevate your metabolism after turning 50.
Get NAD IV therapy
NAD is an essential coenzyme present in every cell of the body, with declining levels as you age. In-home NAD IV therapy delivers NAD and complementary vitamins directly into your bloodstream, effectively restoring NAD levels.
NAD IV therapy can help maintain your metabolic function. This treatment helps combat mitochondrial dysfunction and assists the mitochondria with converting carbohydrates and fats from foods into energy.
Build your muscle mass
Losing weight without putting on lean muscle mass can cause your metabolism to slow down. However, muscle loss increases after you turn 50. By increasing your muscle mass, your metabolic rate will increase too.
Two to three strength training sessions a week can help you build muscle mass, prompting the body to burn calories and fat instead of storing them. Weights and resistance bands are ideal forms of strength training that help build muscles and directly establish a higher metabolic rate.
Make aerobic exercise part of your routine
Aerobic or cardio exercise can improve your metabolic rate, among many other benefits. Cardio helps you lower your blood pressure and resting heart rate. Regular exercise also gives you better control over your weight and lower blood sugar levels. Your lung health can improve, and your risk of developing heart disease will decrease.
Choose a form of exercise you enjoy, like water aerobics or bike riding, to make a regular exercise routine sustainable.
Maintain a calorie deficit
You can increase your metabolism by maintaining a calorie deficit. Pay close attention to the ingredients used to prepare your meals. Avoid foods with high saturated fat content and added sugars, and focus on lean proteins, fruits, vegetables, whole grains, and healthy fats. These foods contain high amounts of essential nutrients and fewer calories, aiding in weight loss.
Eat more protein
Reducing your calories does not necessarily increase your metabolic rate. Your choice of foods matters, and protein is more likely than fats or carbohydrates to promote the burning of calories in your body.
As you age, you need more protein in your diet. In a 2020 study, 38 individuals followed a high-protein or medium-protein diet. Those who followed a high-protein diet burned more energy than those on a medium-protein diet.
- Stay hydrated
Drinking water can also help to boost your metabolism. You don’t only need water to quench your thirst but to help in the process of burning calories. Your body has to heat water to body temperature, and using energy to create heat requires burning calories. This process occurs every time you drink water and lasts for about an hour. Most people should aim to drink at least eight glasses of water a day.
- Get enough sleep
Your frequency and quality of sleep often deteriorate after 50. Sleep is essential for your overall health, including your metabolism. If you can improve your sleep quality, you will burn more calories and absorb nutrients more efficiently. Your hormones are upset when you’re sleep-deprived, and you may be more prone to overeat to keep up your energy levels.
Practicing healthy sleep hygiene techniques, such as minimizing naps, setting a regular wakeup time, and following a regular night-time routine can help ensure quality sleep.
In your 50s, your metabolism may slow down, but there are many ways to help it stay healthy and strong. Beneficial methods range from having NAD IV therapy and doing aerobic and strength training to focusing on a calorie deficit and getting enough sleep.
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