As we age, our metabolism naturally slows, making weight management and overall health maintenance more challenging. However, with the right approach, it is possible to improve and maintain a healthy metabolism in your 30s and beyond. Improving metabolism after age 30 can be beneficial for maintaining a healthy weight and overall health.
Metabolism plays an important role in weight control, muscle development and overall vitality. Although it is natural for our metabolic rate to decline with age, certain lifestyle changes can help counteract this effect and help us boost our metabolism. While individual results may vary, here are seven habits that can help boost metabolism.
Boosting Metabolism After 30: 7 Ways To Stay Fit And Healthy
regular exercise
Engage in regular physical activity that includes both cardiovascular exercise and strength training. Aerobic exercise such as running, swimming or cycling can increase calorie burn, while strength training builds muscle, which can contribute to a higher metabolic rate.
High-intensity interval training (HIIT)
Incorporate HIIT workouts into your routine. HIIT involves intense exercise for short periods of time followed by short recovery periods. This type of training can increase your metabolic rate and help you burn more calories even after your workout is over.
maintain muscle mass
As you age, muscle mass naturally decreases, which can slow your metabolism. Incorporate resistance training exercises into your workout routine to maintain and build muscle. This can be done with weights, resistance bands or bodyweight exercises.
eat protein rich food
Proteins require more energy to digest than fats or carbohydrates, which is known as the thermic effect of food. Including lean protein sources such as chicken, fish, tofu, beans and lentils in your diet can help increase your metabolic rate and promote muscle growth.
stay hydrated
Drinking enough water is essential for overall health, including metabolism. Studies have shown that drinking water temporarily boosts metabolism by increasing calorie burn. Aim to drink enough water throughout the day.
get enough sleep
Lack of sleep can disrupt your metabolism and hormonal balance, which can lead to weight gain and a slower metabolic rate. Aim to get a good 7-9 hours of sleep each night to support a healthy metabolism.
manage stress levels
Chronic stress can negatively affect metabolism. Find healthy ways to manage stress, such as practicing relaxation techniques, engaging in a hobby, or spending time with loved ones. Regular exercise and adequate sleep can also help reduce stress levels.
Remember, while these habits can support a healthy metabolism, individual factors such as genetics and underlying health conditions can affect metabolic rates.
(This article is for informational purposes only and should not be considered a substitute for advice provided by qualified medical professionals.)