In the post How Aging Affects Metabolism, we can see the link between aging and a slower metabolism. With effects that include weight gain, the development of fine lines and wrinkles, lethargy and more, we find that a slower metabolism can wreak havoc in a number of ways. Thankfully, though, while we can’t stop the hands of time, we can combat and reduce the effects of aging on metabolic function. Keep reading to discover how women of a certain age can lose weight, maintain a healthy weight and BMI, and generally improve and protect overall health and quality of life.
Diet and Metabolism
For many of us, young adulthood was a time when we could eat virtually anything and everything, without experiencing weight gain, decreased energy levels and other ill effects. However, beginning in our thirties, the weight starts creeping on, even when our diets and activity levels stay relatively the same. In order to amp up metabolism, and enjoy benefits like a more efficient calorie burn, enhanced energy and more, nutrition must be taken into consideration. Tips like the following, for example, will promote a healthy metabolic rate, as well as a number of other advantages to health and wellness.
- Eat less, more often. When meals are skipped, metabolism slows. This results in fatigue, unhealthy food cravings, mood swings and a host of other complications. To keep the body operating efficiently, eating several small, nutrient-rich meals a day is recommended.
- Eat clean. For optimal metabolic function, meals and snacks should consist of clean, whole foods; opt for lean proteins, whole grains, fresh produce and healthy fats in favor of fatty, starchy, high-calorie or processed food options.
- Stay hydrated. Dehydration can lead to a sluggish metabolism, as well as poor circulation, digestive difficulties and more. Avoid these complications by drinking plenty of water, as well as fruit and vegetable juices. You can also stock up on hydrating foods like melon, cucumber, citrus fruits and berries.
Exercise and Metabolism
By and large, the best way to boost metabolism is through regular exercise. Workouts like the following have been shown to boost metabolic function by enhancing calorie burn, promoting the development of lean muscle, boosting energy levels and improving overall health and wellness.
- Running. If calorie burn is what you’re after, running is the workout for you. Not only does it increase metabolism during workouts, but it also improves muscle tone and raises the body’s resting metabolism. For beginners and women who experience joint pain, compression tights can be worn to protect the body as well as promote a healthy post-run recovery. What’s more, women’s compression tights can improve circulation, boost endurance and enhance overall muscle function.
- Interval training. High intensity interval training, or HIIT, can provide a number of benefits in regards to metabolism. For example, in addition to raising working metabolism, HIIT enhances resting metabolism, boosts energy, promotes quick and healthy weight loss and much, much more. Here’s how it works: after a five-minute warm-up, alternate two minutes of moderate cardiovascular exercise with 30 seconds of high-intensity moves. Do this for 15-20 minutes, three or more times per week.
- Strength training. Strength training helps the body burn calories more efficiently by raising the resting metabolism. Plus, weight lifting and other strength-training moves will kick energy levels into high gear, as well as enhance the quality of other types of exercise. For example, lifting weights two or three times per week can promote cardiovascular endurance, which lends to more intense workouts and greater calorie burn.
Metabolism and Lifestyle Choices
In addition to diet and exercise, a variety of lifestyle factors can affect metabolic function. For example, lifestyle tips like the following can boost metabolism, as well as lend to better overall health.
- Get enough sleep. Healthy sleep is essential to metabolic health; without it, the body burns calories less efficiently, and begins to experience a host of other complications. For example, over time, insufficient sleep can affect the body’s regulation of glucose, which increases risks associated with type 2 diabetes and other illnesses. To promote deep, healthy sleep, avoid caffeine, alcohol and other substances, get plenty of exercise, try not to take naps during the day, and turn off all electronics an hour or so before bedtime.
- Don’t smoke or drink in excess. Alcohol, nicotine and other addictive substances can seriously affect metabolism, not to mention overall health. Quit now to experience healthier body function and a greatly reduced risk of cancer and other diseases.
- Stay active. In addition to regular exercise, making an effort to stay physically active can significantly improve metabolic function. Taking the stairs, going for after-dinner strolls and other small bursts of activity throughout the day are all great for promoting a healthy metabolism.
Yes, as women age, metabolism slows and health suffers; however, with the proper knowledge, and a little determination, you can improve metabolic function and, in the process, protect and enhance health and wellness. The tips provided here can help the body use calories more efficiently, as well improve overall health and quality of life.