Have you ever noticed gaining extra weight as you age? This may be attributed to metabolism, the amount of energy (calories) your body expends to sustain its functions. Everyone’s body undergoes a subtle yet significant alteration in metabolism as they age. We spoke to our expert Dr Aditya Shah, Gastroenterologist, Apollo Spectra Hospital, Chennai, who explained the changes in metabolism with age.
The Basal Metabolic Rate Decline
One of the primary changes is the gradual decline in the Basal Metabolic Rate (BMR). The BMR is the number of calories the body needs while at rest. Dr Shah added, “This reduction is attributed to a decline in muscle mass, a natural part of ageing.” With less muscle to burn calories, the body becomes more efficient in storing energy, contributing to weight gain if dietary habits remain unchanged.
Hormonal Fluctuations
Hormones play a pivotal role in metabolism, and as we age, hormonal fluctuations become more pronounced. “In women, menopause triggers a decline in oestrogen levels, affecting fat distribution and metabolism. In men, testosterone levels gradually decrease, influencing muscle mass and fat distribution”, added Dr Shah. These hormonal shifts can contribute to changes in body composition and metabolic function.
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Muscle Mass Matters
Loss of muscle mass, known as sarcopenia, accelerates with age. According to HHS Public Access, adults experience a 3–8% reduction in muscle mass with each passing decade after the age of 30.
Dr Shah informed, “Muscle tissue is more metabolically active than fat tissue, meaning it burns more calories at rest. As muscle mass diminishes, the body's calorie-burning engine slows down, making weight management more challenging.” Resistance training and regular physical activity become crucial in mitigating the impact of muscle loss.
In a study conducted by the Journal of Clinical Endocrinology and Metabolism involving 65 healthy individuals, comprising both young people (21–35 years) and older individuals (50–72 years), it was found that consistent endurance exercise helps counteract the age-related slowdown of metabolism.
Dietary Needs and Nutrient Absorption
Ageing also affects how the body processes and absorbs nutrients. The digestive system may become less efficient, impacting the absorption of essential vitamins and minerals. Adequate intake of nutrients, particularly calcium and vitamin D, becomes pivotal to supporting bone health and preventing conditions like osteoporosis.
Mitochondrial Function
The powerhouse of cells, mitochondria, experiences changes in function with age. “Mitochondrial efficiency may decline, impacting the body's ability to convert nutrients into energy”, said Dr Shah. Ensuring a nutrient-rich diet and regular exercise can support mitochondrial health and overall metabolic function.
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Inflammation and Insulin Sensitivity
Ageing is often associated with increased inflammation and reduced insulin sensitivity. This can lead to a condition known as insulin resistance, where the body's cells become less responsive to insulin, a hormone crucial for regulating blood sugar. Maintaining a balanced diet, rich in whole foods and low in processed sugars, can mitigate these effects.
Bottomline
Dr Shah concluded, “In adapting to the changes in metabolism that accompany ageing, a balanced approach is required. Regular physical activity, a well-balanced diet, and lifestyle adjustments that prioritise muscle health and overall well-being can significantly influence how gracefully the body navigates the metabolic journey through the years.”
[Disclaimer: This article contains information provided by a registered healthcare professional and is for informational purposes only. We advise you to consult your expert if you notice any health problems to avoid complications.]