Metabolism after 40

Evidence-based ways to support a healthy metabolism

I remember when it started. I’d run up a flight of stairs and wondered, “Why am I so winded?” If you’re over 40 and notice increased fatigue, weight gain, sickness, brain fog, dry skin, hair loss, sugar cravings, or overall weakness, it may mean your metabolism has slowed down. Fun times! 

While a slower metabolism after 40 is a normal and expected part of aging, it wasn’t something I was willing to accept. I’ve made some changes and have boosted my metabolism. I am feeling much better and you can, too! 

Metabolism can slow down with:

• Lack of physical activity

• Sickness

• Aging

• Certain medications

• Lack of quality sleep

• Genetic influences 

• High stress

• High body fat and less muscle mass 

If you want to boost metabolism after 40, consider what is within your capacity to change. For me it was diet (less sugar, more veggies) and body composition (lose fat and gain muscle).  

Metabolism 101

Metabolism refers to all the biochemical reactions in our body. Metabolism is happening in all of us, even as you read this! 

Metabolism refers to two chemical reactions that happen at the same time: 

• anabolic -  uses energy to build and repair tissues and cells

• catabolic - breaks down molecules to create energy 

Food fuels the metabolic process with vitamins, minerals, water, and 3 energy-giving macronutrients:

• Fat to insulate and store energy

• Carbohydrates for energy

• Protein to perform all the other functions in the body

So if you eat well, take a multivitamin and drink water all day long, will you need to change your diet to boost an aging metabolism? Maybe.

Join us for Part 2 of our Metabolism Over 40 blog, posting next week. If you’re ready to boost your metabolism today, make an appointment with our Registered Dietitian-Nutritionists for a tailored plan to boost YOUR metabolism over 40!

Author - Shannon Svikhart, RDN

References:

Harvard Health explores the impact of diet on the metabolic process

Get convinced of the benefits of strength training for metabolism in this article from VeryWellFit