There are many studies examining how age affects a person’s metabolic rate. It’s obvious that many people gain weight as they age but are they using age as a scapegoat? Could it be that each individual is responsible for his or her metabolism, baring those suffering from a medical condition that affects metabolic rate, like hypothyroidism or hyperthyroidism.
The question does not have an “either/or” answer though. As we age the mitochondria in our body’s cells slow down, which means that fewer nutrients are being converted to energy powering the body. With age, risk of sarcopenia, “muscle wasting”, increases substantially. Barry Stein, from Wake Forest University School of Medicine explains, “Since muscle burns more energy than fat, this means the metabolic load goes down and metabolism reflects that.” In addition to a body’s mitochondrial cells slowing down, the majority of people, especially in the US, reduce their physical activity as they age, (and for other reasons than a reduced amount of energy).
The good news is that there are preventative techniques linked to physical activity and muscle mass that can be successful in stopping, and even reversing muscle wasting, which in turn increases metabolic rate. “That European Working Group on Sarcopenia in Older People (EWGSOP) has developed a practical clinical definition and consensus diagnostic criteria for age-related sarcopenia. For the diagnosis of sarcopenia, the working group has proposed using the presence of both low muscle mass + low muscle function, strength and performance” (Gassaniga, M). Some of the suggestions for reducing the effects of sarcopenia are discussed next.
1) The best thing that a person can do for their metabolism is exercise. Because muscle cells burn substantially more calories than fat cells the majority of daily energy expenditure doesn’t occur when people fail to exercise and lose more and more muscle mass each year. There is also proof that physical exercise increases the number of active mitochondria in the body, which increases metabolic rate.
So, be careful how much you slow down as you enter your 40’s, 50’s, and 60’s; staying active will promote your health and weight-maintenance.
2) Avoid skipping meals or eating only 2-3 large meals/day. After a few years of that diet schedule, your body will begin to conserve more calories from each meal, because going for long periods of time, like 5,6, 7, or even more hours without eating, sends your body into the beginning of “starvation mode”. As the body enters this mode, the metabolism slows way down so as not to waste the energy from the nutrients of the last meal. Eating small meals more frequently efficiently forces your metabolism to keep moving at a steady rate throughout the day, frequently having to digest each small meal. (Also, after not eating for several hours, the body feels more hungry than usual and this can lead to overeating, at the same time as your body’s cells are conserving energy.)
3) Drink water and/or green tea. Studies have provided evidence that drinking 4-5 cups of green tea each day may increase a person’s metabolism slightly.
So don’t just lie down and let age slow you down with weight and weight-related illnesses. Stay active and fight back!
References
Gazzaniga, Marin. (2010). Slow Burn: how aging affects metabolism. MSN. Retrieved from http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100119089.
No Author. (2006). Fight your slowing metabolism as you age. Health and Fitness Vitality. Retrieved from http://www.healthandfitnessvitality.com/blogs/2006/11/fight-your-slowing-metabolism-as-you.htm.
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