Why is metabolism slowing down

Slow metabolism may be caused by aging, lack of exercise, imbalanced diet, insufficient sleep, hypothyroidism, and other factors. Metabolic rate is influenced by various factors, and adjusting lifestyle can help improve it.

1. As age increases, the body's muscle mass gradually decreases, and the basal metabolic rate naturally decreases. Muscle tissue consumes more energy than adipose tissue, and muscle loss can lead to a decrease in daily calorie expenditure. After the age of 30, the basal metabolic rate may decrease by a certain amount every ten years, which is a normal physiological phenomenon. Maintaining regular strength training can help slow down the rate of muscle loss.

2. Lack of exercise

Prolonged sitting can significantly reduce energy expenditure and lead to a decrease in metabolic rate. Exercise not only directly burns calories, but also increases resting metabolic rate by increasing muscle mass. The combination of aerobic exercise and resistance training is more effective, and it is recommended to engage in moderate intensity exercise every week.

3. Unbalanced diet

Long term dieting or insufficient protein intake can lead to muscle breakdown and lower basal metabolic rate. Extreme low calorie diets can put the body into energy-saving mode, actively reducing metabolic levels. Ensuring sufficient intake of high-quality protein and increasing the proportion of dietary fiber and complex carbohydrates appropriately can help maintain normal metabolic function.

4. Lack of Sleep

Long term sleep deprivation can affect the secretion of various metabolism related hormones, including leptin and growth hormone. Poor sleep quality can lead to decreased insulin sensitivity and increased likelihood of fat accumulation. Ensuring regular and sufficient sleep time helps maintain normal metabolic rhythms and endocrine balance.

5. Hypothyroidism

Thyroid hormones are important hormones that regulate metabolism, and hypothyroidism can lead to a significant decrease in basal metabolic rate. This condition is usually accompanied by symptoms such as fatigue, fear of cold, and weight gain. If thyroid problems are suspected, timely medical examination should be sought, and medication treatment and nutritional adjustment should be carried out under the guidance of a doctor. Improving metabolism requires comprehensive regulation. It is recommended to maintain a regular schedule and moderate exercise to ensure sufficient nutrient intake, especially high-quality protein and a variety of vitamins and minerals. Drinking more water helps to eliminate metabolic waste and avoid prolonged sitting. For middle-aged and elderly people, resistance training can be appropriately increased to maintain muscle mass. If metabolic problems persist after adjusting lifestyle, it is recommended to seek medical attention promptly to check for endocrine system diseases. Daily diet can appropriately increase the intake of whole grains, lean meat, green leafy vegetables and other foods rich in B vitamins, which are involved in energy metabolism processes.