7 ways to reduce your metabolic age to be less than your actual age, promoting better health

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You know your calendar age , the number you celebrate every year, but do you know your metabolic age, or energy metabolism? Essentially, metabolic age involves the number of calories your body burns at rest (or the energy your body needs to maintain its daily functions), and how it compares to other people of the same age.

While your calendar age is based on the number of years you’ve lived and you can’t change that number, making small lifestyle changes can help improve your metabolic numbers. Here’s what to know about your metabolic age, how it affects your health, and how to make your metabolism more efficient.

metabolic

What is metabolic age?

Metabolic age is a measure of your body’s resting metabolic rate (BMR) compared to the average for a person of the same age. BMR represents the amount of energy your body needs to maintain basic functions at rest, such as breathing, circulating blood, and building cells. BMR is influenced by factors such as gender, height, weight, and muscle mass. The higher the BMR, the better your metabolic age.

How to calculate BMR

-For men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age). *For example, a 47-year-old man, weighing 70 and standing 178 tall, the calculation is 66 + (13.7 x 70) + (5 x 178) – (6.8 x 47) = 1,595.4 calories.

For women  : BMR = 665 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age). For example, a 47-year-old woman, weight 50, height 160 cm. The calculation is 665+(9.6X50)+(1.8X160)-(4.7×47) =1,212.1 kilocalories.

Once you know your BMR, you can compare it to the metabolic age chart.

You can also get a more accurate measurement of your BMR with a body composition tester, which can help you estimate your body’s water, fat, หากคุณสนใจเล่นพนันออนไลน์ที่ดีที่สุด สามารถสมัครสมาชิก UFABET ได้ที่นี่ พร้อมรับโปรโมชั่นพิเศษสำหรับสมาชิกใหม่ and bone mass.

Since muscle mass is a high-energy burning tissue, BMR estimation that takes into account muscle mass and fat mass is more accurate than using a general formula.

What does your metabolic age say about your health?

In addition to muscle mass and fat mass, there are many other factors that affect your metabolic age. Hormones and gender also play a big role, says Dr. Moday. In general, our resting metabolic rate (BMR) is highest during childhood, as our bodies grow. But after the age of 20, our BMR begins to decline.

Some research has found an association between a lower resting metabolic rate (BMR) and certain health problems, such as increased mortality with age and diabetes. Metabolic age also reflects overall metabolic health, which is important for overall health. Factors that indicate metabolic health include waist circumference, blood sugar levels, triglycerides, cholesterol, and blood pressure.

However, comparing your BMR to others in the same age group is challenging because many factors affect your resting metabolic rate, such as body type, body structure, ethnicity, and genetics.

7 Ways to Reduce Your Metabolism

To maintain a healthy resting metabolic rate (BMR) and slow down your metabolic age decline, try these strategies:

1. Increase your daily activity. In addition to exercising regularly, the activities you do in your daily life also help you burn calories at rest, says Dr. Moday. (That’s where the 10,000-15,000-step-a-day walking goal comes in.) Walking, running, or doing other aerobic activities throughout the day can help increase your BMR, even if it’s just taking more walks around the house instead of sitting most of the time.

2. Lift heavier weights. One of the best ways to increase your BMR is through strength training. “Strength training increases muscle mass, which increases BMR, especially as you get older,” says Dr. Moday. So the older you get, the more strength training you should do.

3. Add in some HIIT workouts. High-intensity interval training (HIIT) is another way to boost your metabolic rate. One small study suggested that four weeks of short, intense sprints might increase your resting metabolic rate (BMR) in healthy adults. “HIIT is shorter, involves less muscle damage, and releases less cortisol than endurance training,” Dr. Moday says. Metabolic training improves your body’s energy systems, and often combines strength training and HIIT in the same session.

4. Get enough sleep. If you don’t get enough sleep, your resting metabolic rate (BMR) may drop, says Dr. Moday. Some research supports this, finding that sleep-deprived people have trouble burning fat and tend to store it instead. Other research suggests that sleep deprivation may affect glucose metabolism and the hormones that control metabolism.

5. Eat enough calories. You might think that cutting back on calories will help keep your resting metabolic rate (BMR) steady or even increase, but you really should be eating enough to meet your body’s needs, says Dr. Moday. If you eat too little, your body slows down its metabolism to conserve energy. “Not eating enough can definitely lower your BMR and slow down your metabolism,” Dr. Fortone agrees.

Dr. Fitzgerald says it is very important to eat enough protein to help maintain muscle mass and prevent muscle loss as we age. So you should be consuming enough protein, a key nutrient that helps build muscle, to meet your body’s needs.

6. Eat a healthy diet. To support this health goal, Dr. Moday recommends eating a healthy diet rich in protein and fat, and not eating too many carbohydrates (especially simple carbohydrates).

Dr. Fortone also recommends focusing on a nutrient-dense diet. “Vitamins, minerals, amino acids, and other nutrients are important for mitochondrial health, and mitochondrial health is essential for converting the food you eat into cellular energy,” she says. “Not getting enough of these nutrients can affect how efficiently your cells function. And may even lead to a slower metabolism.” Iodine and selenium are two of the nutrients your thyroid gland needs to function properly and maintain an efficient metabolism.

This healthy eating approach also reduces inflammation and regulates blood sugar levels. Which Dr. Fitzgerald says are key factors in promoting a younger metabolic age through diet.

7. Manage stress. Chronic stress is like adding fuel to a fire that’s already burning, and that fire is aging,” says Dr. Fitzgerald. Chronic stress can have a profound negative impact on the body. Particularly by causing inflammation. Which can lead to a lowered metabolic rate (BMR).