What causes slow metabolism

Slow metabolism may be caused by factors such as aging, lack of exercise, hypothyroidism, malnutrition, and insufficient sleep. The metabolic rate is influenced by various factors, and different reasons require targeted regulation.

1. As age increases, the body's muscle mass gradually decreases, and the basal metabolic rate naturally decreases. This is a normal physiological phenomenon that usually begins to manifest around the age of 30. Regular strength training can help delay muscle loss, and increasing protein intake appropriately can also help maintain metabolic levels.

2. Lack of exercise

Prolonged sitting can lead to muscle atrophy and reduced energy expenditure. Exercise not only directly burns calories, but also increases resting metabolic rate by increasing muscle mass. It is recommended to combine aerobic exercise and resistance training, and maintain a moderate exercise frequency every week.

3. Hypothyroidism

Insufficient secretion of thyroid hormones can significantly reduce basal metabolic rate, which may be accompanied by symptoms such as cold sensitivity and fatigue. Hypothyroidism requires medical examination of five aspects of thyroid function. After diagnosis, medication such as levothyroxine sodium tablets may be needed for alternative treatment.

4. Malnutrition

Long term dieting or imbalanced diet can lead to the body entering energy-saving mode. Lack of nutrients such as protein, iron, and B vitamins can affect the activity of metabolic enzymes. It is recommended to ensure sufficient intake of high-quality protein, eat more iron rich foods such as animal liver, and supplement with complex B vitamins appropriately.

5. Lack of sleep

Poor sleep quality can affect the secretion of hormones such as growth hormone and leptin, leading to metabolic disorders. Long term staying up late may cause an increase in cortisol levels and promote fat accumulation. It is recommended to maintain a regular sleep schedule, avoid using electronic devices before bedtime, and create a good sleeping environment. Improving metabolism requires comprehensive regulation. It is recommended to maintain a balanced diet, increase protein and dietary fiber intake appropriately, and avoid excessive dieting. Regularly engage in aerobic exercise and strength training, exercising at least several times a week. Ensure sufficient sleep and avoid staying up late for a long time. If thyroid problems are suspected, timely medical examination should be sought. Pay attention to regulating stress in daily life and avoid being in a state of tension for a long time. Moderate consumption of caffeinated beverages such as green tea and coffee may help improve metabolism, but intake should be controlled. By establishing a healthy lifestyle, the metabolic status of most people can be improved.