Understanding Metabolism

Metabolism refers to the chemical processes that occur within a living organism to maintain life. These processes include converting food into energy, building and repairing tissues, and regulating body functions. 

Basal metabolic rate (BMR) is the number of calories your body needs at rest to maintain basic physiological functions such as breathing, circulation, and cell production.

Metabolic Rate Decline with Age

The fact is, after the age of 30, the basal metabolic rate declines by 1-2% per decade. This slowdown is attributed to loss of muscle mass, hormonal changes, and reduced physical activity. 

As metabolism slows, the body requires fewer calories. If calorie intake is not adjusted accordingly, it can lead to weight gain.

Factors Contributing to Decreased Metabolism

Muscle Mass

Muscle tissue burns more calories at rest compared to fat tissue. Loss of muscle mass, common with ageing, reduces overall calorie expenditure. 

Hormonal Changes

Hormonal fluctuations during perimenopause and menopause, particularly the decline in oestrogen, can affect appetite, fat distribution, and metabolism. 

Physical Activity

Many people become less active as they age due to lifestyle changes, joint pain, or other health issues, which contributes to reduced calorie burning.

Strategies to Boost Metabolism

Regular Physical Activity

Strength Training

Engaging in strength or resistance training helps build and maintain muscle mass, which boosts basal metabolic rate. Aim for at least two sessions per week. 

Aerobic Exercise

Incorporating cardiovascular exercises such as walking, running, cycling, or swimming helps burn calories and improve cardiovascular health. Aim for at least 150 minutes of moderate intensity or 75 minutes of high intensity aerobic activity per week. 

Balanced Diet

Protein Intake

Consuming adequate protein supports muscle repair and growth. Protein also has a higher thermic effect compared to fats and carbohydrates, meaning the body uses more energy to digest it. This is not to say that we should rid our diet of these macronutrients. They are all of importance. 

whole foods

Emphasise whole, unprocessed foods like fruits, vegetables, wholegrains, lean proteins, and healthy fats. These foods are nutrient dense and support overall metabolic health. 

Hydration

Staying well hydrated is important as water is necessary for various metabolic processes. Drinking water can also temporarily boost metabolism. 

Lifestyle Changes

Sleep

Quality sleep is crucial for metabolic health. Poor sleep can disrupt hormones that regulate appetite and metabolism, leading to fluctuations in body weight. 

Stress Management

Chronic stress can lead to hormonal imbalances that affect metabolism. Practices such as yoga, meditation, and deep breathing can help manage stress levels. 

By understanding and adapting to these metabolic changes, women over 40 can maintain a healthy weight and overall well being. Regular physical activity, balanced nutrition, and lifestyle adjustments are key components in managing metabolism effectively as one ages.