Aging brings about many changes in the body, one of which is a decrease in metabolism. After reaching 60, many seniors complain that they’re gaining weight despite consuming the same amount of food they always have.
This happens because their metabolism has slowed down. Nevertheless, this doesn’t have to be a cause for concern since there are many natural ways to increase metabolism and promote a healthier life. Maintaining a nutritious diet, getting enough physical activity, and sleeping well can support a stable metabolism as you age. In assisted living, well-rounded chef-prepared meals can help your loved one meet their target nutrient intake for health and well-being.
Understand Metabolism After 60: More Than Just BMR
You’ve likely heard of basal metabolic rate (BMR): the number of calories your body burns at rest just to keep your heart beating, your lungs working, and your temperature regulated. While BMR plays a central role in metabolism, it’s only one piece of the puzzle.
Types of Metabolic Rates
- Basal Metabolic Rate (BMR): The energy your body uses at complete rest.
- Resting Metabolic Rate (RMR): Similar to BMR but slightly more flexible; includes energy used during light movement or being awake in bed.
- Thermic Effect of Food (TEF): The calories your body burns digesting and processing food. Protein-rich meals, for example, increase TEF more than fats or carbohydrates.
- Activity Energy Expenditure (AEE): The calories burned through physical activity, including exercise and simple movement throughout the day.
- Non-Exercise Activity Thermogenesis (NEAT): The energy expended through daily tasks like standing, cooking, or walking to the mailbox.
As people age, all of these rates — especially BMR and AEE — tend to decrease due to muscle loss, decreased activity, and changes in hormone levels. But the good news is: all of them can be influenced with simple lifestyle changes
Be Conscious of What You Eat
The food your loved one consumes can either boost or hinder their metabolism. It’s best to opt for foods with plenty of nutrients, including:
- Protein-rich foods
- Fruits
- Vegetables
- Calcium
- B vitamins
- Magnesium
- Potassium
Eating lean protein is particularly good for increasing your loved one’s metabolism since it supports muscle-mass buildup, vital in burning calories. Avoiding overly processed foods, sugary foods and drinks, and alcohol can help keep their weight consistent. Furthermore, drinking adequate amounts of water to stay hydrated can help flush out toxins that may have accumulated in the body.
Get Moving
Regular physical activity is one of the most effective methods to affect your loved one’s metabolism. Regardless of their mobility level, exercises can raise their heart rate to burn calories, which translates to accelerated fat burning.
Some popular forms of exercise among seniors include:
- Walking
- Cycling
- Yoga
- Tai chi
Aerobic activity is essential, but flexibility and balance exercises are excellent for improving mobility and reinforcing proper posture, which helps resolve digestion issues that may hinder metabolism.
Quality Sleep Is Key
Sleeping is crucial for overall health, including metabolism. When your loved one sleeps, the body heals, and the metabolism slows down to burn calories. Sleeping less than recommended can impact the body’s hormone balance and is closely related to metabolism reduction.
It is recommended that you get between 7–8 hours of sleep each day. Quality sleep can also affect appetite, which could cause the body to crave high-calorie foods which aren’t on the menu when they’re looking to increase their metabolism.
Resistance Training
Resistance strength training is known to build muscle. The more muscle you have, the more calories your body burns. Resistance training enables this by increasing muscle mass, which can, in turn, burn more calories than simple aerobic workouts would.
Dumbbells and complex gym equipment aren’t always the best choice for seniors looking to reduce muscle loss. However, your loved one can still work on resistance training with lightweight and versatile resistance bands — elastic strips or loops that use opposition resistance to build their muscles. These exercises may reduce the risk of injury from lifting weights too heavy or awkwardly.
Nutritious Foods for Seniors
Nutrient-dense foods are crucial in maintaining health, well-being, and metabolism. However, determining which foods are nutritious can be challenging, especially when older adults face specific health needs and limitations. Certain foods packed with nutrients, vitamins, and minerals should be part of your loved one’s diet.
Leafy Greens
Green vegetables are loaded with vitamins and minerals that can boost cognitive function, improve eyesight, and support bone health. Leafy greens to add to your diet include:
- Kale
- Spinach
- Collard greens
- Cabbage
- Lettuce
- Arugula
- Bok choy
These are particularly valuable sources of nutrients, including vitamins A, C, and K. A diet rich in dark leafy greens may help prevent age-related diseases such as cardiovascular disease, cognitive decline, and osteoporosis.
Fatty Fish
Fatty fish are an excellent source of omega-3 fatty acids. These healthy fats can reduce inflammation, protect against age-related cognitive decline, support heart health, and help manage metabolism. Omega-3 fatty acids can also play a crucial role in maintaining healthy eyesight and promoting joint mobility.
Fatty acids can be found in common fish, including:
- Tuna
- Trout
- Herring
- Salmon
- Anchovies
- Mackerel
If you don’t eat animal products, you can find omega-3 from other sources, including:
- Chia seeds
- Flaxseeds
- Walnuts
- Canola oil
- Soybean oil
Berries
Berries, such as blueberries, raspberries, and strawberries, are rich in antioxidants, which may help protect the body against oxidative stress. Berries are full of several essential vitamins, such as vitamin C, folate, and fiber, helping to support immune function and digestive health.
Berries are versatile, can fit in almost any diet, are easy to snack on, and can benefit your health in a variety of ways, including:
- Managing diabetes
- Reducing inflammation
- Maintaining weight
- Lowering blood pressure
- Keeping you mentally sharp
Whole Grains
Whole grains, like brown rice, quinoa, oats, and whole wheat bread, are excellent sources of fiber, minerals, and vitamins, offering several health benefits. They help to regulate blood sugar levels, lower cholesterol levels, and reduce the risk of stroke, heart disease, and diabetes.
Greek Yogurt
Greek yogurt provides several essential nutrients — such as calcium, protein, and potassium — which are particularly valuable for maintaining bone and muscle health as well as electrolyte balance. Additionally, it can support the immune system and promote digestive health, contributing to a stable metabolism.
Support a Healthy Metabolism with Chef-Prepared Meals
Simple lifestyle changes can greatly increase your loved one’s metabolism after reaching 60. While you may not see immediate results, practicing these habits regularly can help you live a healthy and happy life for years to come.
The Legacy at Long Meadow’s chefs design well-rounded menus to keep your loved one nourished, alert, physically strong, and healthy.
A Day in the Life: Supporting Metabolism in Senior Living
Here’s a sample routine from our community that shows how everyday habits can boost metabolism naturally:
- 7:00 AM: Wake up and drink a glass of water.
- 8:00 AM: Delight in a breakfast of Greek yogurt, berries, and whole grain toast.
- 9:00 AM: Take part in light stretching or group chair yoga.
- 12:00 PM: Eat a protein-rich lunch with grilled salmon, quinoa, and sautéed greens.
- 2:00 PM: Join a book club or craft activity; mental engagement tends to reduce stress.
- 4:00 PM: Take a gentle walk outside or around the community.
- 5:30 PM: Savor a well-balanced dinner and light conversation.
- 7:30 PM: Enjoy herbal tea, journaling, or a relaxation routine to support restful sleep
- 9:00 PM: Begin a full night of restorative sleep.
Meet a New Addition to Your Support System
Schedule a visit to our community to meet our dedicated team, learn about our amenities, and discover a welcoming place for your loved one to call home.