5 Mistakes That Slow Down Your Metabolism After 50
Do you want to increase your metabolism after 50 and stay healthy in your golden years? It’s possible. After the age of 50, our metabolism can slow down due to lifestyle habits. However, with the right knowledge and effort it is possible to boost metabolism even at this stage of life.
Sluggish metabolism isn’t set in stone. Women over 50 often find they can boost their metabolism with simple changes to their eating habits, exercise habits, and sleep habits. Also maintaining nutrient levels and managing stress levels will make a difference. I’ve outlined my main tips for improving your metabolic health. Yes, you can make changes at any age.
Learn the mistakes that slow down your metabolism and how to speed it back up.
1. Bad Eating Habits Decrease Your Metabolism
Eating habits play an important role in maintaining a healthy metabolism. Eating small meals more frequently throughout the day can help speed up your metabolism after 50 and keep it running at its optimal level. It’s important to eat balanced meals that include lean proteins, complex carbohydrates, and healthy fats. Avoid processed foods high in sugar and saturated fat as these can slow down your metabolism over time.
Here is a list of 21 Top Foods That Increase Metabolism And Burn Fat.
Protein is an indispensable factor for maintaining a vigorous metabolic rate, as it can contribute to the formation of muscle mass which boosts daily calorie expenditure. Make a goal to eat protein at every meal from sources like meat, poultry, seafood, nuts, seeds, dairy and eggs.
Complex carbohydrates are also important for increasing metabolic rate because they provide energy without spiking blood sugar levels like simple carbs do (e.g., white bread). Whole-grain staples like brown rice and quinoa, starchy veggies such as sweet potatoes, fruits including apples or berries, and legumes for example beans or lentils are all examples of complex carbohydrates that can aid in boosting metabolic rate without causing abrupt increases in blood sugar levels.
Healthy fats are also necessary for boosting metabolism since they provide energy while helping regulate hormones that control appetite and digestion. Healthy fats can be found in a variety of nourishing sources, like avocados, olive oil, coconut oil, nut butters (e.g., almond), fatty fish (salmon) and flaxseeds/chia seeds/hemp hearts; all essential components for achieving optimal wellbeing.
Of course, hydration plays a role in metabolism. While water may not be specifically a hormone fix, research shows water could speed up your metabolism after 50 and really at any age. On the other hand, if you’re not properly hydrated, dehydration can slow your metabolism, not to mention make you have cravings, have blood sugar spikes, and feel sluggish all around. Hydration is the secret to everything, so drink up!
And if your goal is weight loss, don’t forget that a calorie deficit is key to reducing your weight. It’s still an equation of calorie intake versus calorie expenditure.
2. Not Exercising Hurts Your Metabolism
Exercise is an important part of any healthy lifestyle at every age. Working out consistently makes a difference in both your mental and physical well-being. And most definitely plays a part in keeping your metabolism alive and well.
Strength training is especially beneficial to boost your metabolism especially after age 50. This type of exercise involves using dumbbells, resistance bands, kettlebells or even your own body weight to build muscle mass, which increases the body’s ability to burn more calories even when at rest.
Here’s the deal: muscle mass decreases over time if you stop using it. In other words, if you become less active and don’t use your muscles with weight-bearing exercise, your muscle mass starts to decline.
Studies have shown that as early as age 30, women start to lose their muscle mass if not doing anything to maintain it. Muscle tissue uses more calories at rest than body fat does. Fewer muscles results in less daily calories burned. Therefore, body composition is an important topic when it comes to metabolism.
The good news, you can build muscle at any age so get going and rev up your metabolism. Strength training is the key to daily calorie burn as well as aging gracefully and feeling capable. Strength training also builds bone mass, another benefit for us women over 50.
In addition, cardiovascular exercise is important for daily calorie burn, overall heart health and mental health. Aerobic activities such as walking, swimming, dancing, or biking are great ways to get your heart rate up and improve your metabolic rate. These exercises help increase blood flow throughout the body while burning extra calories in the process. Do what you like to do but get your heart rate up everyday. If keeping it low impact is better for your joints, no problem. I have plenty of clients who keep their exercise low impact but still work out at a high intensity.
Interval training is another way to maximize calorie burning during workouts by alternating between short bursts of intense activity followed by periods of rest or lighter activity. For example, if you are walking on a treadmill try jogging for 30 seconds then slow down for 1 minute before repeating this pattern several times throughout your workout session.
Interval training has been shown to significantly increase metabolic rate both during and after physical activity compared with steady state cardio exercises at a consistent pace over longer periods of time.
Finally, don’t forget about stretching. Stretching not only helps prevent injury but it also helps keep muscles toned, aiding in increasing metabolism as well as improving flexibility and range of motion in joints so that they remain strong into old age.
3. Feeling Chronic Stress Hurts Your Metabolism
Stress is an unavoidable part of life, but when it persists and becomes too intense, it can have a detrimental effect on metabolism. Chronic stress can cause the body to release extra cortisol, also known as the stress hormone. High cortisol has been associated with lots of issues like weight gain, fatigue, difficulty sleeping and other health issues. It’s important to find ways to reduce stress levels in order to keep your metabolism running smoothly.
Yoga is an excellent way to reduce stress levels while also providing physical benefits such as increased flexibility and strength. Yoga combines breathing exercises with postures that help relax the mind and body while reducing tension in muscles. Regularly engaging in yoga can not only enhance one’s well-being, but also stimulate metabolism by soothing the nervous system and improving digestion.
Meditation is another great tool for managing stress levels while boosting metabolism at the same time. Meditating can aid in heightening self-awareness, so you can spot any hints of pressure or uneasiness before they become too intense. Taking just 10 minutes out of each day for meditation can make a huge difference in how well your body functions overall including its metabolic rate.
Deep breathing exercises are another effective way to manage stress levels while increasing energy production within cells which helps speed up metabolism naturally. Deep breathing techniques involve taking slow deep breaths from the diaphragm instead of shallow chest breaths which help calm down both mind and body quickly allowing for better focus throughout the day as well as improved metabolic functioning over time if practiced regularly enough.
Engaging in regular physical activity has been proven time and again to be one of the best methods for reducing stress levels effectively while simultaneously helping boost metabolic rate due its positive effect on hormone balance within our bodies – something we all need. Exercise releases endorphins, the feel-good hormones, into our bloodstream making us feel happier instantly thus decreasing cortisol, the stress hormone, production leading directly towards higher energy production and resulting in faster fat-burning processes happening inside our bodies.
Stress management is key to kickstarting a healthier lifestyle and thereby revving up metabolism beyond the age of 50. It’s an essential step in creating a more balanced life for ourselves.
4. Not Taking The Right Supplements Hurts Your Metabolism
As we age, there are natural supplements that may help increase your metabolism after 50.
Vitamin D is important for bone health as we age. According to WebMD, it also helps with anti-inflammation, immune support, muscle function, generating brain cells, and giving your body antioxidants. Fall prevention is a big deal as we age, but if you do fall, strong bones and muscles are key to preventing serious damage. Not naturally found in many foods, the most common way your body produces vitamin D is by converting direct sunlight into an active form of the nutrient. However, over the age of 65, your body converts less effectively, and most elderly don’t spend as much time outside in the sun so supplementing can be very helpful.
Omega-3s are critical for overall wellness and have a role in sustaining an efficient metabolism. They help regulate blood sugar levels, reduce inflammation, improve insulin sensitivity, and support the body’s ability to burn fat more effectively.
Probiotics are a beneficial form of bacteria that inhabit the gut, aiding in digestion by breaking down ingested food into more easily absorbable particles for the body. Research suggests probiotics may also help boost metabolism by increasing energy expenditure during physical activity or exercise sessions as well as reducing hunger hormones like ghrelin which makes us feel hungry all the time.
In addition to these supplements, eat a balanced diet rich in plant foods as mentioned earlier to get your vitamins, minerals and antioxidants. Supplementing to boost metabolism can be a key element of sustaining wellness. If interested, try the Athletic Greens supplement I take every morning.
5. Poor Sleep Habits Decrease Your Metabolism
It’s no secret that getting a solid 8 hours of sleep sets you up for success during the day. You’re more alert, energized, and ready to make healthy choices.
It’s obvious that getting less sleep can make your metabolism more sluggish. And here’s the problem: most of us overeat to compensate for the energy dip. That’s because two key hormones, leptin and ghrelin, get thrown out of whack when you’re sleep-deprived.
These hunger hormones can make you crave salty or sweet food and be more prone to overeating to maintain steady energy.
That’s why it’s important to create a bedtime routine that encourages 7-8 hours of sleep most nights. Charge electronic devices away from your bed, avoid nighttime computer work and watching TV in bed. Darken the room and try to set a consistent bedtime each night. Try some sleepy time tea, magnesium glycinate, or melatonin to help with sleep.
The 10 Yoga Poses You Should Do Everyday
Simply put, a daily yoga routine makes you feel good. No matter where you find yourself or how much time you have, you can do the 10 yoga poses below and start your day with a centered mind and a refreshed body. Because beyond the mental benefits of yoga, the way your body will feel after a good stretch is vital to a healthy lifestyle.
The 10 Yoga Poses You Should Do Everyday
Strength Training for Women Over 50: 11 Best Moves
While aging is inevitable, aging well is not. There are many factors involved in maintaining good physical and mental health as you age, but one of the most important things to consider as you grow older is weight training. The below strength training exercises are proven to get results for women over 50.
Strength Training for Women Over 50: 11 Best Moves
Balance These 4 Hormones for Weight Loss
Your hormones impact so many things—from your mood and energy levels to your weight.
When you are deficient or dominant in any one hormone, it’s easier to gain weight. This is particularly true for women who are experiencing hormonal imbalances caused by the natural aging process.
If you’re someone struggling with weight loss, you might benefit from understanding your hormone levels and trying these natural ways to balance your hormones.