How to improve metabolism at the age of 50

People aged 50 can improve their metabolism by adjusting their diet, exercising regularly, ensuring adequate sleep, supplementing with specific nutrients, and controlling stress. Metabolism naturally slows down with age, but scientific interventions can effectively improve metabolic efficiency.

1. Adjust dietary structure

Increase the intake of high-quality protein such as fish and soy products. Protein has a higher thermal effect on food, and the digestion process can consume more energy. Reduce intake of refined carbohydrates and choose low glycemic index foods such as whole grains and oats to avoid fat accumulation caused by drastic fluctuations in blood sugar levels. The daily small and multiple meal pattern helps maintain a stable basal metabolic rate.

2. Regular Exercise

Resistance training such as squats and push ups can increase muscle mass, and the metabolic activity of muscle tissue is three times that of fat. Engage in 150 minutes of moderate intensity aerobic exercise such as brisk walking and swimming per week, and excessive oxygen consumption after exercise can lead to sustained metabolic improvement for several hours. Combining high-intensity interval training can significantly activate mitochondrial function.

3. Ensure Adequate Sleep

Lack of sleep can lead to a decrease in leptin levels and an increase in ghrelin, causing metabolic disorders. The increased secretion of growth hormone during deep sleep helps maintain muscle mass and fat breakdown. It is recommended to maintain 7-8 hours of sleep and avoid using electronic devices before bedtime to affect melatonin secretion.

4. Supplementing specific nutrients

Vitamin D deficiency is closely related to metabolic syndrome, and moderate sun exposure or supplementation can improve insulin sensitivity. Magnesium is involved in over 300 enzyme reactions, and nuts and green leafy vegetables can provide sufficient magnesium. The catechins in green tea can temporarily increase the resting metabolic rate by 4-5%.

5. Control stress

Long term stress leads to a sustained increase in cortisol, promoting visceral fat accumulation. Mindfulness meditation and deep breathing exercises can reduce sympathetic nervous system excitability. Cultivating hobbies and interests can regulate psychological states and avoid the negative impact of emotional eating on metabolism.

It is recommended that the 50 year old establish a habit of recording diet and exercise, and regularly monitor indicators such as body fat percentage and waist circumference. Choose steaming instead of frying as the cooking method, and drink no less than 1500 milliliters of water per day. Avoid extreme dieting that leads to muscle loss, quit smoking and limit alcohol consumption to reduce liver metabolic burden. You can consult a nutritionist to develop a personalized plan, and if necessary, test thyroid function to exclude pathological factors. Maintaining active social activities helps to maintain metabolic vitality, and gradually improving lifestyle is more sustainable than short-term aggressive interventions.