Wealden Times | WT265 | June 2024 | Education Supplement inside
The lifestyle magazine for Kent & Sussex - Inspirational Interiors, Fabulous Fashion, Delicious Dishes
The lifestyle magazine for Kent & Sussex - Inspirational Interiors, Fabulous Fashion, Delicious Dishes
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Health<br />
Need for speed<br />
Sarah Maxwell uncovers just what causes our metabolism<br />
to lower and what we can do to rev it back up<br />
istockphoto.com/ Chinnapong<br />
Causes of a lower metabolism<br />
1. Age. Metabolism tends to decrease<br />
with age. As we get older, we lose<br />
muscle mass and our hormonal activity<br />
decreases, both of which can lower<br />
our metabolic rate. These hormonal<br />
changes can contribute to muscle loss<br />
and decreased muscle strength, too.<br />
2. Hormones. These play a crucial<br />
role in regulating metabolism.<br />
Hypothyroidism (underactive thyroid)<br />
can lead to a slower metabolic rate, and<br />
menopause also affects metabolism.<br />
3. Low muscle mass. Muscle<br />
tissue is more metabolically active<br />
than fat tissue. Therefore, having a<br />
lower muscle mass percentage can<br />
result in a lower metabolism.<br />
4. Restricting calories. Severely<br />
restricting calorie intake for a prolonged<br />
period – consuming significantly<br />
fewer calories than your body needs<br />
for basic functions – can decrease<br />
metabolism. Our bodies are very<br />
clever at adapting when we restrict<br />
calories and quickly learn to conserve<br />
energy when they are not receiving<br />
enough fuel. It’s important to note<br />
that this differs from a balanced calorie<br />
deficit, a healthy way to lose weight.<br />
5. Lack of physical activity. A sedentary<br />
lifestyle can significantly contribute<br />
to a decrease in metabolic rate.<br />
6. Sleep deprivation. Inadequate sleep<br />
can disrupt hormone regulation, decrease<br />
metabolism and increase appetite and<br />
cravings, leading to weight gain.<br />
7. Stress. Chronic stress can affect<br />
metabolism in multiple ways. It can<br />
disrupt hormone balance, increase<br />
cortisol levels (leading to weight gain),<br />
and impact sleep quality. Managing<br />
stress through relaxation techniques like<br />
meditation or engaging in hobbies can<br />
help maintain a healthy metabolic rate.<br />
8. Certain medications. Some<br />
medications, such as certain<br />
antidepressants or beta-blockers, can<br />
have side effects that lower metabolism.<br />
Revving your metabolism up<br />
1. Regular exercise. You can<br />
actively preserve your muscle mass<br />
by maintaining a physically active<br />
lifestyle, including regular exercise<br />
and strength training. Remember, a<br />
lack of regular exercise or a sedentary<br />
lifestyle can accelerate muscle loss.<br />
2. Cardiovascular exercise. Running,<br />
cycling, swimming or brisk walking are<br />
just a few cardiovascular exercises that<br />
elevate your heart rate and help burn<br />
calories during and after the workout.<br />
3. Good nutrition. Adequate<br />
protein intake is essential for muscle<br />
maintenance and repair. This can be<br />
achieved by including lean meats, fish,<br />
eggs, dairy products and plant-based<br />
sources like beans and lentils. Insufficient<br />
protein intake and deficiencies in<br />
other nutrients, such as vitamin D and<br />
calcium, can impact our muscle mass.<br />
4. Strength training. Incorporate<br />
resistance exercises, such as weightlifting<br />
or bodyweight exercises, into your<br />
routine. Building lean muscle mass<br />
can increase metabolism as muscles<br />
burn more calories than fat.<br />
5. Keep active. Try to stay active<br />
throughout the day. Take breaks to<br />
move around, use the stairs instead<br />
of the lift, or go for short walks<br />
during your breaks. Every little<br />
extra thing you do adds up.<br />
6. Stay hydrated. Drink<br />
enough water to support<br />
proper metabolic<br />
function. Dehydration<br />
can negatively impact<br />
your metabolism.<br />
7. High-intensity interval training<br />
(HIIT). This involves short bursts<br />
of intense exercise followed by brief<br />
recovery periods which can help increase<br />
your metabolic rate and burn calories<br />
even after exercising. Aim for two short<br />
sessions per week for optimum results.<br />
8. Reduce your stress levels. Look at<br />
what causes you stress and factor in<br />
time to relax. This could be anything<br />
from reading a book to taking a relaxing<br />
bath, a massage or meditation.<br />
8. Sleep. Develop a good sleep routine<br />
and aim for 7 or 8 hours per<br />
night. Quality sleep is<br />
uninterrupted, free<br />
from disturbances<br />
and comfortable.<br />
A decent sleep<br />
is crucial for<br />
regulating<br />
hormones and<br />
maintaining<br />
a healthy<br />
metabolic<br />
rate.<br />
Sarah<br />
Maxwell is a multiaward<br />
winning Lifestyle<br />
Wellbeing and Fitness coach. You<br />
can find her at sarahmaxwell.com<br />
Get in touch via email at<br />
sarahmaxwell@mail.com<br />
and on social<br />
@sarahmaxlife<br />
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