\u00a0Understand Metabolism After 60: More Than Just BMR<\/h2>\n\n\n\n
You\u2019ve 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\u2019s only one piece of the puzzle.<\/p>\n\n\n\n
Types of Metabolic Rates<\/h3>\n\n\n\n\n- Basal Metabolic Rate (BMR):<\/strong> The energy your body uses at complete rest.<\/li>\n\n\n\n
- Resting Metabolic Rate (RMR):<\/strong> Similar to BMR but slightly more flexible; includes energy used during light movement or being awake in bed.<\/li>\n\n\n\n
- Thermic Effect of Food (TEF):<\/strong> The calories your body burns digesting and processing food. Protein-rich meals, for example, increase TEF more than fats or carbohydrates.<\/li>\n\n\n\n
- Activity Energy Expenditure (AEE):<\/strong> The calories burned through physical activity, including exercise and simple movement throughout the day.<\/li>\n\n\n\n
- Non-Exercise Activity Thermogenesis (NEAT):<\/strong> The energy expended through daily tasks like standing, cooking, or walking to the mailbox.<\/li>\n<\/ul>\n\n\n\n
As people age, all of these rates \u2014 especially BMR and AEE \u2014 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<\/p>\n\n\n\n
Be Conscious of What You Eat<\/h2>\n\n\n\n
The food your loved one consumes can either boost or hinder their metabolism. It\u2019s best to opt for foods with plenty of nutrients<\/a>, including:<\/p>\n\n\n\n\n- Protein-rich foods<\/li>\n\n\n\n
- Fruits<\/li>\n\n\n\n
- Vegetables<\/li>\n\n\n\n
- Calcium<\/li>\n\n\n\n
- B vitamins<\/li>\n\n\n\n
- Magnesium<\/li>\n\n\n\n
- Potassium<\/li>\n<\/ul>\n\n\n\n
Eating lean protein<\/a> is particularly good for increasing your loved one\u2019s 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.<\/p>\n\n\n\nGet Moving<\/h2>\n\n\n\n
Regular physical activity<\/a> is one of the most effective methods to affect your loved one\u2019s metabolism. Regardless of their mobility level, exercises can raise their heart rate to burn calories, which translates to accelerated fat burning.<\/p>\n\n\n\nSome popular forms of exercise among seniors include: <\/p>\n\n\n\n
\n- Walking<\/li>\n\n\n\n
- Cycling<\/li>\n\n\n\n
- Yoga<\/li>\n\n\n\n
- Tai chi<\/li>\n<\/ul>\n\n\n\n
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.<\/p>\n\n\n\n
Quality Sleep Is Key<\/h2>\n\n\n\n
Sleeping is crucial for overall health, including metabolism. When your loved one sleeps, the body heals, and the metabolism slows down<\/a> to burn calories. Sleeping less than recommended can impact the body’s hormone balance and is closely related to metabolism reduction.<\/p>\n\n\n\nIt is recommended that you get between 7\u20138 hours of sleep each day. Quality sleep can also affect appetite, which could cause the body to crave high-calorie foods<\/a> which aren\u2019t on the menu when they\u2019re looking to increase their metabolism.<\/p>\n\n\n\n![\"\"](\"https:\/\/www.pegasusseniorliving.com\/the-legacy-at-long-meadow-in-richmond\/wp-content\/uploads\/sites\/59\/2023\/09\/the-legacy-at-long-meadows-seniors-doing-yoga-1024x672.jpg\")
<\/figure>\n\n\n\nResistance Training<\/h2>\n\n\n\n
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.<\/p>\n\n\n\n
Dumbbells and complex gym equipment aren\u2019t 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<\/a> \u2014 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.<\/p>\n\n\n\nNutritious Foods for Seniors<\/h2>\n\n\n\n
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.<\/p>\n\n\n\n
Leafy Greens<\/h3>\n\n\n\n
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:<\/p>\n\n\n\n
\n- Kale<\/li>\n\n\n\n
- Spinach<\/li>\n\n\n\n
- Collard greens<\/li>\n\n\n\n
- Cabbage<\/li>\n\n\n\n
- Lettuce<\/li>\n\n\n\n
- Arugula<\/li>\n\n\n\n
- Bok choy<\/li>\n<\/ul>\n\n\n\n
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<\/a> such as cardiovascular disease<\/a>, cognitive decline, and osteoporosis.<\/p>\n\n\n\nFatty Fish<\/h3>\n\n\n\n
Fatty fish are an excellent source of omega-3 fatty acids<\/a>. These healthy fats can reduce inflammation, protect against age-related cognitive decline, support heart health, and help manage metabolism<\/a>. Omega-3 fatty acids can also play a crucial role in maintaining healthy eyesight and promoting joint mobility.<\/p>\n\n\n\nFatty acids can be found in common fish, including:<\/p>\n\n\n\n
\n- Tuna<\/li>\n\n\n\n
- Trout<\/li>\n\n\n\n
- Herring<\/li>\n\n\n\n
- Salmon<\/li>\n\n\n\n
- Anchovies<\/li>\n\n\n\n
- Mackerel<\/li>\n<\/ul>\n\n\n\n
If you don\u2019t eat animal products, you can find omega-3 from other sources, including:<\/p>\n\n\n\n
\n- Chia seeds<\/li>\n\n\n\n
- Flaxseeds<\/li>\n\n\n\n
- Walnuts<\/li>\n\n\n\n
- Canola oil<\/li>\n\n\n\n
- Soybean oil<\/li>\n<\/ul>\n\n\n\n
Berries<\/h3>\n\n\n\n
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.<\/p>\n\n\n\n
Berries are versatile, can fit in almost any diet, are easy to snack on, and can benefit your health<\/a> in a variety of ways, including:<\/p>\n\n\n\n\n- Managing diabetes<\/li>\n\n\n\n
- Reducing inflammation<\/li>\n\n\n\n
- Maintaining weight<\/li>\n\n\n\n
- Lowering blood pressure<\/li>\n\n\n\n
- Keeping you mentally sharp<\/li>\n<\/ul>\n\n\n\n
Whole Grains<\/h3>\n\n\n\n
Whole grains, like brown rice, quinoa, oats, and whole wheat bread, are excellent sources of fiber, minerals, and vitamins, offering several health benefits<\/a>. They help to regulate blood sugar levels, lower cholesterol levels, and reduce the risk of stroke, heart disease, and diabetes.<\/p>\n\n\n\nGreek Yogurt<\/h3>\n\n\n\n
As people age, all of these rates \u2014 especially BMR and AEE \u2014 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<\/p>\n\n\n\n
Be Conscious of What You Eat<\/h2>\n\n\n\n
The food your loved one consumes can either boost or hinder their metabolism. It\u2019s best to opt for foods with plenty of nutrients<\/a>, including:<\/p>\n\n\n\n Eating lean protein<\/a> is particularly good for increasing your loved one\u2019s 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.<\/p>\n\n\n\n Regular physical activity<\/a> is one of the most effective methods to affect your loved one\u2019s metabolism. Regardless of their mobility level, exercises can raise their heart rate to burn calories, which translates to accelerated fat burning.<\/p>\n\n\n\n Some popular forms of exercise among seniors include: <\/p>\n\n\n\n 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.<\/p>\n\n\n\n Sleeping is crucial for overall health, including metabolism. When your loved one sleeps, the body heals, and the metabolism slows down<\/a> to burn calories. Sleeping less than recommended can impact the body’s hormone balance and is closely related to metabolism reduction.<\/p>\n\n\n\n It is recommended that you get between 7\u20138 hours of sleep each day. Quality sleep can also affect appetite, which could cause the body to crave high-calorie foods<\/a> which aren\u2019t on the menu when they\u2019re looking to increase their metabolism.<\/p>\n\n\n\n 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.<\/p>\n\n\n\n Dumbbells and complex gym equipment aren\u2019t 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<\/a> \u2014 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.<\/p>\n\n\n\n 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.<\/p>\n\n\n\n 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:<\/p>\n\n\n\n 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<\/a> such as cardiovascular disease<\/a>, cognitive decline, and osteoporosis.<\/p>\n\n\n\n Fatty fish are an excellent source of omega-3 fatty acids<\/a>. These healthy fats can reduce inflammation, protect against age-related cognitive decline, support heart health, and help manage metabolism<\/a>. Omega-3 fatty acids can also play a crucial role in maintaining healthy eyesight and promoting joint mobility.<\/p>\n\n\n\n Fatty acids can be found in common fish, including:<\/p>\n\n\n\n If you don\u2019t eat animal products, you can find omega-3 from other sources, including:<\/p>\n\n\n\n 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.<\/p>\n\n\n\n Berries are versatile, can fit in almost any diet, are easy to snack on, and can benefit your health<\/a> in a variety of ways, including:<\/p>\n\n\n\n Whole grains, like brown rice, quinoa, oats, and whole wheat bread, are excellent sources of fiber, minerals, and vitamins, offering several health benefits<\/a>. They help to regulate blood sugar levels, lower cholesterol levels, and reduce the risk of stroke, heart disease, and diabetes.<\/p>\n\n\n\n\n
Get Moving<\/h2>\n\n\n\n
\n
Quality Sleep Is Key<\/h2>\n\n\n\n
<\/figure>\n\n\n\nResistance Training<\/h2>\n\n\n\n
Nutritious Foods for Seniors<\/h2>\n\n\n\n
Leafy Greens<\/h3>\n\n\n\n
\n
Fatty Fish<\/h3>\n\n\n\n
\n
\n
Berries<\/h3>\n\n\n\n
\n
Whole Grains<\/h3>\n\n\n\n
Greek Yogurt<\/h3>\n\n\n\n