Metabolism is the active conversion of calories (consumed in the form of proteins, carbohydrates and fats) by the body cells into energy. For the elderly, ageing along with other factors can slow down this process. But experts say that an active lifestyle, a healthy diet and good sleep can help them preserve a healthy metabolic rate.
Patricia Roberts from Bangalore had been dealing with hypertension and diabetes all through her fifties. Recognising the impact these could have on her health in the long run, she decided to eat healthy and be more active. She is now 75, and her blood sugar and hypertension are under control. The retired maths teacher ensures that she is active all the time, either helping her daughter in the kitchen or teaching maths to her grandchildren. “I feel energetic all day. I am healthy,” says Roberts, whose other hobby is stitching clothes.
Metabolism slows down with age: What are the causes?
“Sixty to seventy per cent of the metabolic rate is genetically determined,” explains Dr Hemalatha Arora, senior consultant, internal medicine, Nanawati Max Super Speciality Hospital, Mumbai. “One is born with either slow or fast metabolism. Despite having a good metabolism, excess eating, constant exposure to environmental toxins and being overweight, can slow it down.”
Mitochondria, the energy-generating structure within the body cells, plays a vital role in metabolism. It converts food or glucose into energy with the help of oxygen. “When cells die due to age-related wear and tear, it can affect the metabolism in older adults,” explains Dr Srinath Aswathiah, consultant diabetologist and endocrinologist, BGS Gleneagles Global Hospital, Bengaluru
The other determiner of metabolic rate is muscle mass. “When individuals have more muscle mass and less fat mass, metabolism is faster because muscle tissues can convert more calories into energy than fat tissues,” says Ritu Kapoor, a nutritionist and wellness consultant from Bengaluru.
Slow metabolism in the elderly is a concern, but it is something that can be fixed.
Signs of slow metabolism in the elderly
The conversion of calories into energy helps sustain basic life processes such as breathing, thinking, walking, talking, blood circulation, hormones regulation, digestion, cell production and body temperature. According to Dr Aswathiah, the signs of slowed-down metabolism in the elderly include:
- Frequent infections
- Low levels of energy/fatigue
- Difficulty in movements
- Constipation
- Confused thinking
- Sensitive gut.
Why do men have a higher metabolism than women?
Dr Aswathiah points out that men and women have different body compositions. “Generally, men have more muscle mass and less fat mass. And with women, it is vice versa.”
Additionally, hormonal disturbances in women after the age of 55 can also slow down metabolism, says Kapoor.
Comorbid conditions that can affect metabolism
Hormonal fluctuations due to an underactive thyroid can considerably slow down metabolism. Dr Arora says, “Thyroid imbalances can also begin after 60. Additionally, the deficiency of vitamin D, B12 and B6 can also slow down metabolism in the elderly.”
When insulin resistance (the inability of the insulin hormone to convert glucose into energy) increases, metabolism suffers. This condition, which increases the chances of PCOS, obesity and diabetes can impact metabolism.
How to enhance metabolism in the elderly
Conserving muscle mass can slow down metabolism, says Kapoor. This can be achieved through regular physical activity, a healthy diet and good rest.
Exercise: Resistance exercise can help build/retain muscle mass. While walking is a preferred form of exercise, including resistance training (such as squats, rows, calf raises, and planks) can help.
Healthy diet: Follow a healthy wholesome diet and eat warm home-cooked meals on time, keeping in mind comorbid conditions if there are any. Dr Aswathiah points out that those with a kidney condition must be cautious of their protein intake. Calorie intake for the elderly must be between less and moderate. An elderly person who consumes a 2,000-calorie diet must have a moderately active lifestyle. Else they must restrict themselves to a 1500-calorie diet, explains Dr Arora.
Sleep: Everyone, including older adults, must sleep for at least eight hours every day to regulate their metabolism. Lack of sleep can affect healing and pain, say experts.
Immunisation: Regular vaccination, in consultation with a doctor, can prevent infections and build immunity among the elderly. This also helps maintain metabolism.
Meal plan for good metabolism
- A healthy platter can be visualised on a plate with four equal divisions.
- Each division must have carbohydrates, proteins, cooked vegetables and raw vegetables, respectively.
- Consume one portion of probiotics every day in the form of yoghurt or buttermilk.
- Drink 2.5-3 litres of water every day. Those residing in tropical regions or who sweat profusely must drink up to 3.5 litres of water a day
Food to avoid
- Avoid food rich in fat and spices
- Avoid fried and packaged food
- Avoid low-fat food (such as low-fat milk) because they are stripped of nutrients.
