Nov 19, 2024
How to support your metabolism in your 30s and beyond: Expert tips
Siddhartha JanaMetabolic changes begin about age 30 and last until age 60, resulting in a steady loss of muscle mass and a 0.7% annual decline in resting metabolic rate after 30.
Source: Canva
Hormonal changes, decreased physical activity, and increased fat storage all contribute to metabolic slowing, making it easier to gain weight if caloric intake is not changed.
Source: Canva
By the age of 35, people often notice a drop in metabolism, with a 3-5% loss of muscle mass per decade, and bone density begins to decline, notably in women after menopause.
Source: Canva
To promote metabolism, increase protein intake, focus on healthy fats (such as omega-3s), eat fiber-rich meals, and remain hydrated.
Source: Canva
Regular exercise, such as strength training and aerobic exercises, is essential for enhancing mitochondrial function, insulin sensitivity, and preserving lean body mass as metabolism decreases with age.
Source: Canva
Stress management and sleep quality are critical since poor sleep affects appetite hormones, raises the risk of obesity and diabetes, and persistent stress can cause insulin resistance and weight gain.
Source: Canva
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