What is the reason for slow metabolism in the body

Slow metabolism in the body may be caused by genetic factors, aging, decreased muscle mass, hypothyroidism, chronic diseases, and other reasons. Metabolic rate is influenced by various factors and can be improved through adjusting dietary structure, increasing exercise, improving sleep quality, managing stress levels, and treating underlying diseases.

1. Genetic factors

Some populations are born with lower basal metabolic rates, which is related to the energy consumption efficiency determined by genes. This type of constitution usually manifests as low body temperature, easy accumulation of fat, but difficulty in losing weight. Although genetic traits cannot be altered, increasing muscle mass through regular strength training can effectively improve resting metabolic rate. It is recommended to undergo resistance training every week and follow a high protein diet.

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, manifested as no increase in food intake but weight gain. Maintaining sufficient and high-quality protein intake, such as eggs, fish, etc., combined with aerobic and resistance exercise modes, can delay metabolic decline. Proper supplementation of vitamin D and calcium can also be helpful.

3. Decreased muscle mass

Muscle tissue consumes three times more energy than fat, and muscle loss directly reduces basal metabolism. Long term sitting and lack of exercise are the main reasons. It is recommended to perform compound exercises such as squats and push ups, with a daily protein intake of 1.2-1.6 grams per kilogram of body weight. Whey protein and branched chain amino acid supplementation contribute to muscle synthesis.

4. Hypothyroidism

Insufficient thyroid hormones can significantly reduce cellular metabolic activity, and common symptoms include cold sensitivity, constipation, and dry skin. The diagnosis needs to be confirmed through thyroid function examination, and levothyroxine sodium is a commonly used alternative treatment drug. Moderate consumption of selenium rich seafood and nuts is recommended in daily life, while avoiding excessive intake of cruciferous vegetables that may affect iodine absorption.

5. Chronic diseases

Endocrine diseases such as diabetes and polycystic ovary syndrome will interfere with energy metabolism. This type of situation requires targeted treatment for the primary disease, such as using metformin to improve insulin resistance. At the same time, the intake of refined carbohydrates should be controlled, low glycemic index foods should be selected, and regular eating frequency should be maintained to avoid further aggravation of metabolic disorders. Improving metabolism requires comprehensive intervention. In addition to targeted solutions to the above reasons, it is recommended to drink no less than 1500 milliliters of water per day, ensure 7-8 hours of high-quality sleep, and avoid extreme dieting. Moderate consumption of green tea, chili and other foods can temporarily increase metabolic rate, but long-term effects still rely on establishing a healthy lifestyle. Regularly monitor thyroid function and blood glucose indicators. If there is persistent fatigue or abnormal weight fluctuations, seek medical attention promptly to investigate pathological factors.