As we age past 50, necessary changes in our diet become more apparent. In our retirement years, we cannot eat the same as when we were in our 20s, 30s, or perhaps even as we did just a few years ago. It may feel like your body is just betraying you. Or that maybe you don't understand how to take care of it anymore. As the body ages, so does your metabolism. In this article, we will discuss easy ways to help boost your metabolism!
1. Eat Breakfast Every Morning
When you wake up, your head is likely already spinning with various thoughts for the day. Perhaps you must head out on errands immediately or have some business to handle. You might tell yourself, "I'll just eat a big lunch." However, a full and balanced breakfast is essential to jumpstarting your metabolism. Eating breakfast can help increase your resting metabolism for the rest of the day, as much as 10%. So, instead of opting for just a banana or nothing, eat some Greek yogurt with some fruit. Or some whole wheat bread with a few eggs and a glass of orange juice. Click here to learn more about food to make a healthy and balanced breakfast!
2. Exercise and Weight Train
As we age, weight gain feels much easier than weight loss. Life gets busy, and there seems to be no time or energy for exercise. Weight training does not mean you must attempt heavy bench pressing, deadlifts, or even get those magazine-worthy abs and spend hours upon hours at the gym every day. An exercise routine can be as simple as walking around your neighborhood or on a treadmill. Physical activity helps with building muscle mass as well as maintaining it. Every bit of exercise helps contribute to a healthy lifestyle and metabolism.
3. Eat at the Same Time Everyday
Now, not everyone has the luxury of being able to have a regular and set schedule. Sometimes you might not eat until noon, or you eat at 6 am and then the next time is at 3 pm. And sometimes, that schedule can change every so often. But trying to keep a consistent eating schedule helps with body fuel. Your body will have a stable fuel schedule, which prevents conserving calories and adding fat unnecessarily. Click here to learn more about managing your time in retirement!
4. Cutting Calories
We've talked about controlling your intake of calories. But did you know that decreasing your caloric intake too much can cause you harm as well? Studies have shown that lowering your caloric intake too much can actually slow down your metabolism. This is not only unhealthy but dangerous. A safer way of cutting calories would be to use a calorie tracker and watching how many calories you eat a day. The average human needs to consume a max of 2500 calories a day. This may not be the case for people with specific diseases or underlying health conditions, so it is best to speak to your doctor for specific recommendations.
5. Vitamin B Is Essential
Vitamin B is an important supplement for a healthy metabolism. With age, the body slowly develops more difficulties producing certain vitamins on its own. Insufficient Vitamin B can slow down your metabolism, create fatigue, and put you at risk for disease. Spinach, melon, broccoli, and lean proteins such as beans, fish, and eggs are great foods for Vitamin B. If you still are short on Vitamin B, ask your doctor about supplements.
6. Get Enough Magnesium
Magnesium is necessary for your nerve cells and heart cells. The best way to get magnesium is by consuming nuts. Perhaps the next time you eat a salad, sprinkle some on top. If you have a peanut allergy, there are Magnesium supplements that you can get at any pharmacy.
7. Drink Eight 8-oz Glasses of Water Daily
We all know that water is vital. On average, you need to drink eight 8-oz glasses of water daily. Without sufficient water, dehydration creeps in. Subtle signs will occur, such as dizziness/headaches, dry mouth, and constant thirst. By drinking the recommended amount, water will help keep your body temperature normal. It will also lubricate and cushion joints and protect sensitive tissues, among other benefits. Click here to learn more about helpful hydration tips!
8. Be Intentional With Sleep
With a good sleep schedule, you can improve your immune system, maintain a healthy weight, and lower the risk of severe health problems, such as diabetes and heart disease. It also helps keep the hormones that regulate hunger in check. With a poor sleep schedule, you are more prone to late-night snacking, which usually consists of sugary, salty, fatty foods. With better sleeping hours, you will boost your immune system and improve your memory. It's an all-around win-win situation!
Learn more about sleep!
- 10 Tips for a Better Night's Sleep
- What are the Best Sleeping Positions for Older Adults?
- 5 Benefits of a Full Night's Sleep for Older Adults
- 8 Reasons You're Not Getting Your Best Sleep
As we age, it is increasingly important to be more aware of what we put into our bodies. By doing so, it will be easier to lose weight. It will also lower blood sugar levels, lower blood pressure, reduce cholesterol, and help keep your liver healthy. Add that with drinking more water, getting more sleep, getting the right vitamins, and good exercise, and you are setting yourself up for health long into retirement. Hopefully, with these tips, you can help maintain a healthy metabolism. One that you can enjoy and use to live the rest of your life healthily & happily.