I wish to maintain good health into my elderly years by utilizing strategies. My metabolism may have slowed down after the age of 60 as a result of my lifestyle choices. However, even at this point of life, I can increase metabolism with the appropriate information and effort.
I have successfully navigated aging at the age of 65. I’ll show you how to speed up your metabolism as a certified health coach, even if you’ve hit a huge speed bump due to getting older.
A slow metabolism is not a given. Men over 60 frequently discover that by making small adjustments to their dietary, exercising, and sleeping routines, they can increase their metabolism. Keeping nutrition levels stable and controlling stress levels will also help. I’ve listed my top recommendations for enhancing your metabolic health. You can change at any age, yes.
You may speed up your metabolism after the age of 60 by following these five easy procedures, but first, let’s look at how your metabolism functions generally.
How Metabolism Operates
The first step towards modifying your metabolism is to understand how it functions and how it changes as you get older. Your metabolism is not a dial or switch that can be changed by making a single change in your way of life. Instead, your body goes through a number of intricate processes to convert food into energy so that your cells can work as intended.
A person with a “fast” metabolism requires more energy, which leads to increased calorie expenditure both while resting and throughout the day. A person with a “slow” metabolism expends less energy while awake and during the day. Your metabolism isn’t a single process; rather, it’s a network of connected activities.
Your metabolism can be affected by factors such as age, gender, body size (height and bone structure), and family history, but these are factors that you cannot modify. Thankfully, there are several things you may alter to increase your metabolism beyond 60 and achieve your weight-loss goals.
Eating Patterns That Boost Metabolism
A healthy metabolism is maintained in large part by eating habits. Your metabolism can continue to work at its peak after 60 by eating smaller meals more frequently throughout the day. Eating balanced meals that contain lean proteins, complex carbs, and healthy fats is vital. Steer clear of processed foods that are heavy in sugar and saturated fat because they can gradually slow down your metabolism.
The Top Foods That Burn Fat and Boost Metabolism
Protein is a crucial component for maintaining a healthy metabolic rate since it helps build muscle, which increases daily caloric expenditure. Make it a point to include protein-rich foods like meat, poultry, seafood, nuts, seeds, dairy, and eggs in each and every meal.
Because they offer energy without raising blood sugar levels the way simple carbs (like white bread) do, complex carbohydrates are also crucial for boosting metabolic rate. Complex carbohydrates can help to boost metabolic rate without abruptly raising blood sugar levels. Examples include whole-grain staples like brown rice and quinoa, starchy vegetables like sweet potatoes, fruits like apples or berries, and legumes like beans or lentils.
Since they give off energy and aid in regulating the hormones that control appetite and digestion, healthy fats are also essential for improving metabolism. Avocados, olive oil, coconut oil, nut butters (like almond), fatty fish (like salmon), flaxseeds, chia seeds, and hemp hearts are just a few examples of foods rich in healthy fats that are crucial for reaching optimal wellbeing.
Hydration naturally affects metabolism. Despite the fact that it may not particularly correct hormone issues, research indicates that water can increase metabolism after age 60 and truly at any age. Dehydration, on the other hand, can decrease your metabolism, as well as cause cravings, blood sugar surges, and a general lethargic feeling if you’re not well hydrated. The key to everything is hydration, so sip away!
Keep that in mind if you want to lose weight, that calorie deficites is essential for weight loss. It still boils down to a calculation of caloric intake and caloric expenditure.
Let’s now examine how exercise can help boost your metabolism even more after the age of 60.
Exercise To Boost Metabolism
Every healthy lifestyle, regardless of age, should include regular exercise. Consistent exercise has a positive impact on your physical and emotional health. And unquestionably contributes to maintaining a healthy metabolism.
Your metabolism will benefit notably from strength exercise after the age of 60. Using dumbbells, resistance bands, kettlebells, or even just your own body weight, this sort of exercise helps you gain muscle mass, which boosts your body’s capacity to burn more calories even while you’re at rest.
The fact is that if you stop working your muscles, they will gradually lose mass. In other words, your muscle mass starts to fall if you stop exercising and use your muscles for weight-bearing activities.
The good news is that muscle can be gained at any age, so get moving and speed up your metabolism. The secret to burning calories every day, aging gracefully, and feeling strong is strength training. Another advantage of strength training for us women over 50 is that it increases bone mass.
Cardiovascular exercise is also crucial for the daily burning of calories, general heart health, and mental wellbeing. Walking, swimming, dancing, or biking are all excellent aerobic exercises to increase your heart rate and metabolism. By increasing blood flow throughout the body, these exercises also help you burn more calories. Do whatever makes you happy, but every day, raise your heart rate. No problem if keeping it low impact is healthier for your joints. I work out at a high level with a lot of customers who keep their activity low impact.
Another technique for increasing calorie burn during exercises is interval training, which involves alternating between brief bursts of intensive activity and rest or lesser activity. For instance, while walking on a treadmill, try jogging for 30 seconds, then slowing down for a minute before repeating this process numerous times.
Comparing interval training to steady state cardio exercises done at a constant speed for longer periods of time, it has been demonstrated that the latter dramatically lowers metabolic rate both during and after physical activity.
Last but not least, remember to stretch. Stretching helps maintain muscles toned, aids in boosting metabolism, and improves flexibility and range of motion in joints so they can stay strong into old age. Stretching also helps prevent injury.
Managing Stress to Improve Metabolism
Stress is an aspect of life; when it persists and intensifies, it can negatively impact metabolism. The stress hormone cortisol, commonly known as chronic stress, can be released in excess by the body. Numerous problems, including weight gain, exhaustion, trouble sleeping, and other health problems, have been linked to high cortisol levels. In order to maintain a healthy metabolism, it’s critical to identify measures to alleviate stress.
Yoga is a great technique to lower stress levels and offers physical advantages like enhanced flexibility and strength. Yoga blends breathing techniques with postures that ease muscle tension and promote relaxation of the mind and body. Regular yoga practice can not only improve wellbeing but also boost metabolism by calming the nervous system and promoting better digestion.
Another effective method for reducing stress and increasing metabolism is meditation. By increasing self-awareness through meditation, you may be better able to detect any early signs of pressure or unease. Your body’s general health, particularly your metabolic rate, can significantly improve with just 10 minutes of meditation practiced daily.
Exercises that increase energy generation within cells, which naturally speeds up metabolism, are another excellent strategy to decrease stress levels. By using slow, deep breaths from the diaphragm instead of shallow ones from the chest, deep breathing techniques assist the body and mind calm down rapidly, improving attention throughout the day and, with enough practice, improving metabolic function over time.
Regular physical activity has been show to lower stress levels and enhance metabolism since it has a beneficial impact on the hormone balance in our bodies, which is something we all need. Exercise increases the synthesis of endorphins, or “happy hormones,” which make us feel better right away and lower the production of cortisol, or “stress hormone,” which in turn causes our bodies to produce more energy and burn fat more quickly.
The secret to establishing a better lifestyle and revving up metabolism after the age of 60 is stress management. It’s a crucial step in helping us live more balanced lives.
Supplements that Boost Metabolic Rate
As we age, vitamin D is crucial for maintaining bone health. It also aids in reducing inflammation, immune support, muscle function, the production of new brain cells, and antioxidant delivery to your body. As we age, avoiding falls is important, but if you do, having strong bones and muscles will help you avoid suffering severe injuries. The most common method your body makes vitamin D, which is not naturally present in many foods, is by converting sunshine into an active version of the mineral. Since most elderly people don’t spend as much time outdoors in the sun and your body processes vitamin D less effectively beyond age 65, taking supplements might be quite beneficial.
Omega-3 fatty acids are essential for general health and support a healthy metabolism. They boost the body’s capacity to burn fat more efficiently and assist control blood sugar levels, inflammation, and insulin sensitivity.
Probiotics are the type of bacteria that are found in the gut and help with digestion by dissolving ingested food into smaller, easier-for-the-body-to-absorb particles. In addition to increasing energy expenditure during physical activity or exercise sessions and decreasing hunger hormones like ghrelin, which causes us to feel hungry all the time, research suggests probiotics may also aid increase metabolism.
To receive your vitamins, minerals, and antioxidants, in addition to taking these supplements, eat a balanced diet full of plant-based foods is recommended. Maintaining wellness you may need to use supplements to speed metabolism.
Sleeping Patterns That Boost Metabolism
It goes without saying that having a full night’s sleep prepares you for success during the day. You feel more awake, energized, and prepared to choose well.
It should go without saying that having less sleep might slow down your metabolism. The issue is that most of us overeat to make up for the energy drop. That’s because being sleep-deprived messes with two important hormones, ghrelin and leptin.
These hunger hormones may cause you to seek salty or sweet foods and make you more likely to overeat in order to keep your energy levels stable.
It’s crucial to establish a bedtime routine that promotes 7-8 hours of sleep on the majority of nights because of this. Avoid using the computer late at night or watching TV in bed, and charge your electronics away from your bed. Set a regular bedtime and attempt to make the room dark. To aid with falling asleep, try some sleepy time tea, magnesium glycinate, or melatonin.
Getting Metabolism Going After 60
After the age of 60, losing weight and maintaining it can be challenging but not impossible. Start by putting an emphasis on a balanced diet and an active lifestyle. Avoid processed foods and added sugars and eat a diet high in fruits, vegetables, lean proteins, and whole grains. Physical activity should be a regular part of your life; even a quick 30-minute stroll can have a big impact on your wellbeing. Finally, remember to get enough sleep in addition to taking the right nutrients. For optimum health and weight loss, 7-8 hours per night are recommended. Consistency over time and paying attention to these things may and will produce results.
Boosting Metabolism to Lose Weight
Increasing your metabolism alone won’t get you to your ideal goal. In order to establish an energy deficit that will allow you to lose weight, you must expend more calories than you consume . By changing your food and exercise routines, you might create an energy deficit. In essence, eat less and exercise more. Eat less servings and make smart meal selections. Try to spend 30 minutes a day moving about. Increase your step count and work on your strength. Weight loss is not a magic bullet. It is a consistent, long-term calorie deficit.
Understanding how your metabolism functions and modifying your lifestyle to speed it up are the keys to raising it after age 60. Your metabolic rate can be increased through better eating patterns, exercise, stress management, supplementation, and sleep. A better lifestyle with more energy and increased general well-being can be attained with consistency and the right technique.
Final Word from Doc T Elliott
It is never too late or too late in life to begin bettering your health. Better habits can be formed as we get older and will undoubtedly pay off in the long run since knowledge is power. I feel better when sticking to my workout schedule. I try to swim three days a week and ride a stationary bike at least twice a week as well as do 50 pushups daily. Eating right is a big factor in feeling better, by limiting carbs and eating salads regularly helps. An important aspect to maintaining your health is having a positive attitude and practicing mindfulness.