What is the reason for slow metabolism in the body

Slow metabolism in the body may be caused by aging, decreased muscle mass, hypothyroidism, long-term dieting, lack of exercise, and other reasons. It can be improved through adjusting dietary structure, regular exercise, medication treatment, improving sleep, stress management, and other methods.

1. As age increases, the basal metabolic rate of the human body naturally decreases, which is a normal physiological phenomenon. After the age of 30, the basal metabolic rate will decrease by a certain proportion every 10 years, mainly related to muscle loss and organ dysfunction. It is recommended to increase muscle mass through resistance training and choose foods rich in high-quality protein such as eggs and fish to help maintain metabolic levels.

2. Decreased muscle mass

Muscle tissue is the main site of energy consumption, and a decrease in muscle mass directly leads to a slowdown in metabolism. A sedentary lifestyle can easily lead to muscle loss. It is recommended to engage in weekly strength training and consume sufficient amounts of protein, such as chicken breast and soy products, which can help increase and maintain muscle mass.

3. Hypothyroidism

Insufficient secretion of thyroid hormones can significantly reduce metabolic rate, which may be accompanied by symptoms such as fatigue, cold sensitivity, and weight gain. Common causes include autoimmune thyroiditis, iodine deficiency, etc. Medications such as levothyroxine sodium tablets can be used according to medical advice, while ensuring moderate intake of iodine containing foods such as seaweed and seaweed.

4. Long term dieting

Insufficient long-term calorie intake can put the body into energy-saving mode, and the basal metabolic rate can decrease. Excessive dieting may also lead to nutritional deficiencies and affect thyroid function. It is recommended to adopt a balanced diet, control the calorie deficit within a reasonable range, and ensure a reasonable ratio of carbohydrates, proteins, and fats.

5. Lack of exercise

Insufficient exercise can reduce energy expenditure, leading to a decrease in metabolic rate. Aerobic exercise and strength training can both improve metabolic levels, and the afterburning effect produced after exercise can cause a sustained increase in metabolic rate for several hours. It is recommended to engage in moderate intensity exercise such as brisk walking, swimming, etc. every week, combined with strength training for better results. Improving metabolism requires comprehensive regulation. In addition to the above methods, ensuring sufficient sleep can help regulate levels of leptin and ghrelin, and reducing stress can lower the negative impact of cortisol on metabolism. Daily consumption of foods such as chili peppers and green tea may help improve metabolism due to their active ingredients. If there is suspicion of thyroid problems or persistent metabolic abnormalities, timely medical examination should be sought to avoid self medication. Establishing a healthy lifestyle is the foundation for maintaining normal metabolism and requires long-term persistence to achieve good results.