Have you heard metabolism after 30 slows down, and there’s nothing you can do about it?
While it is true that metabolism naturally slows as you age, there absolutely are things you can do to optimize metabolic health as you age that can dramatically improve longevity and overall health.
Prioritizing metabolic health is beneficial to everyone, but for women over 30, there are specific considerations to focus on as metabolism naturally starts to slow down with age. There are specific strategies you can implement to support metabolic health and blood sugar regulation. These strategies involve a combination of lifestyle changes, dietary adjustments, and physical activity. It’s important to note that individual results may vary, and you should consult with a healthcare professional before making significant changes to your diet or exercise routine.
Here are some tips to help boost your metabolism after 30:
Support Metabolism after 30 with Movement
Build Muscle Mass:
Engage in strength training exercises like weight lifting, bodyweight exercises, or resistance band workouts. Muscle burns more calories at rest than fat, so increasing your muscle mass can help boost your metabolism. Muscle also stores more glucose for energy and allows for less insulin to get glucose into cells for storage and use.
Stay Active:
Incorporate regular physical activity into your daily routine. Daily walking, regular strength training, mobility work, and short higher intensity workouts as they feel fun are all important to optimizing metabolic function as you age.
High-Intensity Interval Training (HIIT):
HIIT workouts involve short bursts of intense exercise followed by brief periods of rest. These workouts can help increase calorie burning and boost metabolism in a shorter amount of time compared to steady-state cardio. These should be done no more than 1-2 times per week and only for short periods of time, up to 20 minutes max per session.
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Support Metabolism after 30 with Nutrition
Eat Protein-Rich Foods:
Include lean protein sources like chicken, turkey, fish, tofu, beans, and lentils in your diet. Protein requires more energy to digest and can help maintain and build muscle mass.
Don’t Skip Meals:
Eating regular, balanced meals and snacks throughout the day can help keep your metabolism steady. Skipping meals can slow down your metabolism and lead to overeating later in the day.
Stay Hydrated:
Drinking enough water is essential for overall health and can also support a healthy metabolism. Dehydration can slow down your metabolism, so aim to drink plenty of water throughout the day.
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Support Metabolism after 30 with Rest
Get Enough Sleep:
Prioritize quality sleep as insufficient sleep can negatively impact metabolism. Sleep is also important for muscle recovery, gut and liver health, and thyroid and adrenal function. Aim for 7-9 hours of quality sleep per night.
Manage Stress:
Chronic stress can lead to hormonal imbalances that may affect metabolism. Practice stress management techniques such as meditation, yoga, deep breathing, or mindfulness.
Support the Nervous System:
A balanced nervous system is a sign of cellular health, optimal cortisol fluctuations, and regulated stress. Beyond stress management techniques, find time to journal, practice gratitude, get into nature, and find activities for pure fun, including art and music hobbies.
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Remember that individual results can vary, and it’s important to be patient and persistent in your efforts to increase your metabolism. Consult with a healthcare provider or registered dietitian for personalized guidance and recommendations tailored to your specific needs and goals.
