8. Understand Why Metabolism Slows with Age
Around
age thirty, the immune system fights a little slower; the muscular
system loses tone; the ratio of muscle to fat declines; fat settles
around the stomach, buttocks, and thighs; the abdomen sags—and the
metabolism begins to change. With age-related decrease in muscle mass
comes a decline in metabolism and a decrease in calories burned. You
will gain weight more easily and find it more difficult to lose, and
your digestive tract, which used to be able to handle anything you
popped into it, becomes sluggish and decidedly more sensitive. At the
same time, a decrease in glucose tolerance increases the risk of
developing diabetes (especially if you’re overweight), and increased
blood pressure puts you at greater risk of heart disease (especially if
you add a lot of salt to your food). As you pass your fortieth birthday,
the heart muscle may enlarge so it can pump more blood as it tries to
compensate for clogged and hardening arteries. At the same time, the
covering sheath around the heart may thicken, resulting in an overall
reduction in blood output. This decrease leads to a decline in the
supply of oxygen to muscle tissue, resulting in a reduction in aerobic
capacity. Bottom line: Even minimal exercise hits you harder and tires
you more quickly, which slows your metabolism. To boost your metabolism
despite your age, stay active— even if it becomes harder to do so.
9. Know Why Men Burn More Calories than Women
Males
generally have a 10 to 15 percent faster BMR than females because the
male body has a larger percentage of lean muscle tissue. The simple fact
is that muscle burns calories faster than fat. The more muscle you
have, the more calories you burn, even at rest.
10. Know Your Cholesterol Numbers
When you embark
on any health or fitness regime, it is important to ask your doctor for
a total lipoprotein profile so that you are aware not only of your
total cholesterol but of each component as well. You may have a total
cholesterol level that is desirable, but that doesn’t mean your HDL
(high-density lipoprotein or “good” cholesterol) and LDL (low-density
lipoprotein or “bad” cholesterol) levels are in line. Cholesterol levels
are measured by measured by milligrams per deciliter or mg/dL, which
basically tells you how much cholesterol (in mg) is present in each
deciliter (dL) of blood sample. Your total cholesterol level will fall
into one of three categories:
1. Desirable: less than 200 mg/dL
2. Borderline high risk: 200–239 mg/dL
3. High risk: 240 mg/dL and over
If you fall within the high-risk range, you have at least twice the risk of heart disease as someone in the desirable range.
If
you have a cholesterol reading over 240 mg/dL or you have risk factors
such as heart disease along with cholesterol readings over 200 mg/dL,
your doctor will probably prescribe a cholesterol-lowering medication in
combination with a healthy low-fat diet and exercise. Diet and exercise
are two important ways to both cut your cholesterol numbers and enhance
your metabolism. Your doctor should periodically test your blood
cholesterol levels to check on your progress.
If
your numbers are high, take measures to lower them, using this as
motivation to improve your nutrition, ramp up your exercise, increase
your metabolism, and lose weight.
11. Know If Your Liver Is Healthy
Your
liver is responsible for burning most of the fat in your body. If it is
healthy, it pumps out excess fat through bile and helps you keep a
healthy weight. However, if your liver is not healthy, it can cause your
body to hold on to fat and cause other health problems. You can damage
your liver by drinking too much alcohol, taking antibiotics or
painkillers for long periods, taking oral synthetic hormone replacement
drugs, being exposed to toxic chemicals including pesticides, having a
viral infection of the liver (such as hepatitis C and B, autoimmune
hepatitis, hemochromatosis, or primary biliary cirrhosis), or eating an
unhealthful diet high in fat.
If
you suspect liver problems, or if you are obese, ask your doctor to
perform blood tests that will measure liver enzymes. Elevated enzymes
may indicate inflammation and damage to the liver cells and their
membranes. Luckily, liver cells are very resilient, and you can restore
their health by following your doctor’s recommendations, which may
include changing your eating habits so you’re on a proper diet.
12. Know Your Body Rhythms
Are you
a morning person or an evening person? If you are one extreme or the
other, you already know your body’s preferred rhythm, and I hope you’re
in sync with it. If you aren’t sure, or if it varies widely, pay
attention to your body for a week, noticing when you are energized and
when you are winding down. If your energy peaks midday, eat your highest
calorie meal for lunch, or breakfast, and work out closest to the
energy peak. Eating or exercising when your body is energized will
maximize the metabolic burn.
13. Talk to Your Doctor If You Suspect Thyroid Problems
Thyroid
hormones stimulate many metabolic activities in most body tissues,
resulting in an increase in basal metabolic rate. Though it is uncommon,
carrying excess (or not enough) weight may be the result of an
overactive or underactive thyroid gland. Your doctor will be able to
check your symptoms and run the necessary blood tests to determine if it
is the cause for your battle with your weight. Some symptoms of a
thyroid problem include:
• Feeling nervous, weak, or fatigued •
• Having hands that shake, a heart that beats fast when at rest, and breathing problems
• Having sweaty or warm, red, itchy skin
• Experiencing more bowel movements than usual
• Having fine, soft hair that falls out
• Losing weight even though you haven’t changed or have increased your diet
14. Talk to Your Doctor If You Are Diabetic
Other
hormones, specifically insulin and glucagon, play an important role in
metabolism by affecting glucose levels or the transport of glucose
through the body. The more insulin you produce—or take—the more sluggish
your metabolism will be. If you are diabetic, you must consult your
doctor before embarking on any diet or exercise plan.
15. Talk to Your Doctor If You Are Pregnant or Breastfeeding Pregnancy and breastfeeding will affect your metabolic
Pregnancy
and breastfeeding will affect your metabolic rate. To support the
growth of a fetus, a pregnant woman must take in more calories.
Breastfeeding an infant also requires additional caloric intake. Both of
these actions increase your rate of metabolism. Since these are very
important physical events that require increased attention to nutrition
and monitoring, please consult your doctor and ask for his or her input
on what and how much you should be eating while pregnant or nursing.
