Avoiding the Midlife Metabolism Slump

September 18, 2023

Aging is a natural and inescapable part of life. It alters one’s physical, mental, and sometimes, emotional state. Most experience gradual bodily changes that influence what they eat and how it’s absorbed. For those age 50 and up, the metabolism can slow, leading to weight gain, chronic fatigue, and even depression.


What is metabolism?


Metabolism refers to a process that encompasses all bodily chemical reactions. This includes the ability to burn calories and energy through digestion, exercise, sleep, and other basic functions.


What causes a slow metabolism?


Although everybody’s different, there are common factors that can reduce or damage the metabolism. As people grow older, muscle mass decreases causing the metabolic rate to slow. This makes it more difficult to lose or maintain a healthy weight.


Also, the digestive system heavily depends on gastric juice, or stomach acid, to break down food and absorb vital nutrients. Unfortunately, older adults experience a significant loss of production. 


Ways to prevent a metabolic slump:


Get Moving: When it comes to the metabolism, resistance training is key. Building and maintaining muscle will keep the body’s internal oven burning. It’s recommended older adults engage in 150 minutes of exercise per week, focusing not only on aerobic activity but including balance training and muscle-strengthening activities. If that’s not possible, choose a realistic time frame relative to your fitness level.


Make Dietary Adjustments: Muscle loss can also be avoided through a high-protein diet. In addition to regular exercise, it’s important to consume nutrient-dense foods that support daily functions. For example: Protein contains essential amino acids that help build and repair tissue, hormones, and enzymes. Fiber aids digestion by promoting absorption and expelling waste out of the system.


Be Realistic: The best way to deal with aging is to embrace it. It’s scientifically impossible to have the same body at 50 that you had at 25. Focus on being the best version of yourself, today. Acknowledge the changes as they occur and work with them. No one can turn back the clock, so make the most of the present.


If you need extra guidance in your fitness journey, please reach out to KB Fitness Solutions. Our team of certified fitness professionals will be glad to help you achieve what you are meant to achieve!

The Author

Carlo Varquez, M.S.

I believe in the practice of preventative health. The only way to combat chronic diseases is through preventative action such as exercise and diet. My health and wellness career started within myself. After being an active person in high school through sports, my fitness dropped entering college. I gained unhealthy habits that lead to weight gain. To prevent any complications, I made some time to be active again by picking up weight lifting. Through that, I found myself wanting to help others before it was too late for them. As I gained my masters degree, I interned at the Cardiac Rehabilitation department at Advocate Lutheran General. I saw firsthand what cardiovascular disease can do, and what the action plan is to help those people return back to their daily routine. The time to make change is now, but it doesn’t need to be done alone. The science behind exercise is a powerful tool that is often overlooked. I want to motivate and increase self-efficacy to help others achieve their goals.

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