What is the reason for slow metabolism in humans

Slow metabolism may be caused by genetic factors, aging, decreased muscle mass, hypothyroidism, chronic diseases, etc. It can be improved by adjusting diet structure, increasing exercise, regular sleep, medication treatment, regular physical examinations, and other methods.

1. Genetic factors

Some populations have a naturally lower basal metabolic rate due to genetic inheritance, which is usually accompanied by a family history. It can be confirmed through genetic testing, but genetic characteristics cannot be changed and need to be compensated through postnatal intervention. It is recommended to maintain a high protein diet, as protein foods have a thermal effect that can help increase metabolic expenditure, while also increasing muscle mass through resistance training.

2. Aging

The metabolic rate of the human body decreases by about 2% -3% every decade, which is related to muscle loss and mitochondrial dysfunction. This is particularly evident after the age of 30, and the decrease in estrogen levels during menopause can exacerbate this phenomenon in women. It is recommended to engage in strength training to maintain muscles, supplement calcium and vitamin D to prevent osteoporosis, and consume foods containing plant estrogens such as soy products appropriately.

3. Decreased muscle mass

Muscle tissue consumes three times more energy than fat, and prolonged sitting can lead to muscle atrophy. Resistance training should be conducted at least 3 times a week, with a focus on exercising the major muscle groups. Consume 1.2-1.6 grams of protein per kilogram of body weight in the diet, with priority given to high-quality protein sources such as chicken breast, fish, and whey protein. Supplement protein promptly after exercise to promote muscle synthesis.

4. Hypothyroidism

Insufficient thyroid hormones can directly reduce basal metabolic rate, which may be accompanied by symptoms such as cold sensitivity, constipation, and hair loss. Thyroid stimulating hormone levels need to be tested, and after diagnosis, medication such as levothyroxine sodium tablets can be used according to medical advice. Iodine containing foods such as kelp can be consumed in moderation in daily life, but hyperthyroidism patients should avoid iodine and avoid taking health supplements containing thyroid hormones on their own.

5. Chronic diseases

diabetes, cardiovascular diseases and other chronic diseases can lead to metabolic disorders, which may be related to insulin resistance, chronic inflammation and other factors. These patients need to control their blood sugar and blood lipids, and use metabolic improving drugs such as metformin under the guidance of a doctor. At the same time, it is necessary to manage weight, with a waist circumference of no more than 90 centimeters for males and 85 centimeters for females, and regularly monitor blood pressure and blood sugar indicators. Improving metabolism requires long-term adherence to a healthy lifestyle. The daily water intake should not be less than 1500 milliliters, and sufficient water should participate in all metabolic reactions. Ensure 7-8 hours of high-quality sleep, as insufficient sleep can reduce leptin secretion. Intermittent fasting can be attempted, but it should not be excessive to avoid further metabolic decline caused by extreme dieting. Regularly monitor body fat percentage and visceral fat levels, warm up and stretch before and after moderate to high-intensity exercise, and seek medical attention promptly if experiencing discomfort such as palpitations or dizziness. Chronic disease patients need to have relevant indicators rechecked every 3-6 months and adjust treatment plans based on the results.