You may have heard a thing or two about metabolic age. But what is it exactly? How is it determined? What does it mean for your health? For more on this and also how to reduce metabolic age, read on.
WHAT IS YOUR METABOLIC AGE?
Basically, your metabolic age is based on your Basal Metabolic Rate (BMR). Your BMR tells you how many calories your body burns when you are at rest and is considered a good gauge of your efficiency in burning the calories that you consume.
Your metabolic age is how your basal metabolic rate compares to the average basal metabolic rate of the people of your chronicle age in the general population.
It is the number of calories that your body gets to burn at rest compared with that of the people of your age in the general population.
WHY DOES YOUR METABOLIC AGE MATTER?
You’re metabolic age matters because it shows how active your metabolism is.
It also helps in combating the traditional norm of using your age to define your fitness. This age defies the normal norm that age is inversely proportional to fitness; that is, as your age increases, your fitness decreases.
In a nutshell, your metabolic age tells you that your fitness can be apt even at an older age.
Also, if you are among the people who have given up on workout or dieting simply because you cannot see any changes, knowing your metabolic age is the solution to your problem. This is because this age will help you feel less frustrated.
HOW DO YOU CALCULATE YOUR METABOLIC AGE?
While you can use your height, weight and age to determine your metabolic age, it is safer and more reliable to use body composition technology.
Consider using a body composition analyzer to get accurate readings on everything from your muscle mass to the amount of visceral fat you have.
As mentioned, calculating your metabolic age might be a little complex, hence pose some challenges.
A recent study shows it is complex to attain one’s metabolic age manually.
In this study, for the metabolic ages of 19 participants aged 18- 70, many measurements were considered.
These included: body composition, waist circumference and resting blood pressure. You will agree that getting the above- mentioned measurements is not a walk in the park.
YOUR METABOLIC AGE VERSUS YOUR HEALTH
What exactly does your metabolic age say about your health? The fitter, stronger and healthier you are, the lower your metabolic age will be.
Since muscles burn more than fat, it only means that if you have a higher level of muscle mass, you will burn more calories at rest compared to if you have more fat.
Whenever your metabolic age reads younger than your real age, then you are at a safer place.
There are cases of people who have managed to knock a whole 20 years off their real age.
However, if you have a higher metabolic age than your real age, you probably need to improve on your metabolic rate by looking at your diets, considering workouts or booking an appointment with your doctor for a checkup just in case anything is off.
TIPS ON HOW TO REDUCE YOUR METABOLIC AGE AND STAY HEALTHY
The following are some tips that can help you to reduce metabolic age.
INCLUDE MORE PROTEIN IN YOUR DIET
Your body will burn more calories when you take foods rich in protein compared with foods rich in fat. This will help to reduce that spiking metabolic age.
To reach this target, at least aim to include a source of protein in your diet daily.
CONSIDER BUILDING FAT-FREE MASS
Fat-free mass is also referred to as FFM. Building a fat-free mass will help you to reduce metabolic age.
This is because your metabolic rate is strongly related to fat-free mass. As it is, fat will burn very little energy, while muscle being the active tissue that it is, will burn a lot of energy, increasing your metabolic rate and reducing your metabolic age.
GET AMPLE SLEEP
Research has shown links between sleep and slowing metabolism. Getting enough sleep will also help you with how to reduce metabolic age.
Ample sleep may lead to muscle gain.
According to a research article, sleep plays a very critical role in your energy metabolism, and that lack of ample sleep will lead to weight gain.
Alternatively, if you are always having trouble sleeping, consider doing some stretches before showering and finally sleeping.
HAVE PLENTY OF COMPLEX CARBS
Since the best way on how to reduce your metabolic age is by leading a healthy lifestyle. This includes the food you eat.
Eating more complex whole foods will help you on how to reduce metabolic age. This is due to the fact that whole foods will require a lot of energy to be broken down.
This whole process will deter your metabolic system from sleeping by keeping it engaged and active at all times and avoid it from slowing down.
Consider foods rich in complex carbs, such as whole-wheat pasta and brown rice.
CUT DOWN YOUR CALORIE INTAKE
Cutting down your calorie intake will help you on how to reduce metabolic age.
The calories are what is slowing your metabolism down, leading to a higher metabolic age. So, why take more of it while it is the very essence we are here?
AVOID REFINED CARBS
They are also known as simple carbs or processed carbs. Cutting down their intake will help on how to reduce metabolic age.
This is because they have been stripped of almost all nutrients, including fibre, vitamins and minerals. This is why experts refer to them as empty calories.
They can also be easily digested, leading to a spike in your blood sugar and insulin levels after meals.
According to a study review on Pub Med, eating foods that are high on the glycemic index can cause obesity cases, which will easily result in higher metabolic age.
Drinking a lot of water will help you on how to reduce metabolic age.
This is simply because water has to be an ingredient for a smooth and efficient metabolic system.
An ever-active metabolic system will lead to a reduced metabolic age.
CUT DOWN YOUR OVERALL PORTION SIZE
Obesity is a growing pandemic. The number of people fighting to cut down their weight is increasing.
According to an article on Pub Med, increased portion sizes contribute to overeating and unwanted weight gain.
As your weight increases, your metabolism rate will slow down, especially due to calories. This will, in turn, raise your metabolic age.
CONSIDER A NUTRITIONIST OR A DIETICIAN
A nutritionist or a dietician will help on how to reduce metabolic age.
They will be effective, especially if you cannot control your eating habits or know how to eat the right foods.
Once you let them know your aim, they will recommend the right foods to reduce your metabolic age.
This will come in handy on how to reduce metabolic age by improving your metabolic rate.
LIMIT YOUR SITTING TIME
Consider reducing the overall time you spend, just sitting down. If you are not the workout type, consider taking walks while listening to your favourite podcasts to make it more enjoyable. You will be surprised at a distance you cover.
CONSIDER A TRAINER
Again, if you have no clue about the exercises to do, try a trainer. This is because they will be able to recommend the right exercises to boost your BMR
As you try the above tips on reducing metabolic age, it is important to have in mind that it is more of a fitness term than a medical one.
Also, if you have concerns about your BMR, start by talking to your doctor.