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Imagine two individuals who weigh the same, yet one feels young and energized while the other experiences exhaustion and lethargy. Even though they weigh the same, their bodies behave quite differently. The key element? METABOLIC AGE. One person’s metabolism functions like that of a person years younger, while the other person’s body functions are similar to older people. However, what precisely is metabolic age, and why is it more important than the scale reading? Let’s examine how this unnoticed health indicator can provide more insight into your actual vitality than weight alone.
Metabolic age is an estimate of a person’s actual age in terms of basal metabolic rate (BMR). How efficiently does the body burn calories when compared to the average metabolic rate of people in the same age group?
While chronological age tells you how long you’ve lived, metabolic age basically reflects your body’s internal health and efficiency. If you have a metabolic age lower than the actual age, indicates that you have a healthier metabolism. A higher metabolic age suggests a slower metabolism, increasing the risk of metabolic disorders and weight-related health issues.
Factors That Influence Metabolic Age
Muscle mass– Greater muscle mass is directly linked to increased metabolism, which in turn reduces the metabolic age.
Physical activity– Regular strength training routine improves metabolism leading to a lower metabolic age.
Diet– A protein-rich diet improves and maintains the muscle mass which directly improves metabolism.
Sleep Quality– A poor sleep disrupts hormone balance and functions, leading to sluggish metabolism.
Hormonal balance– Factors like thyroid function and insulin sensitivity also plays an important role in metabolism.
How to Lower Your Metabolic Age & Boost Health Naturally?
Staying in the healthy fat range- It is important to stay in ideal fat range, with proper nutrition and physical activity.
Muscle mass- To focus on adequate intake of protein (0.8-1.2g per kg IBW) combined with strength training.
Strength training and Cardio exercises- Strength training atleast 3-4 times a week combined with adequate protein intake. Cardio exercises improve metabolism.
Hydration- Proper and adequate hydration with electrolytes boosts the metabolism.
Adequate sleep- Getting about 7-9 hours of deep sleep every night
Managing Stress- Have to work on handling stress better with techniques like meditation or journaling, as high stress levels impact metabolism, making it sluggish.
CONCLUSION-
Metabolic age is more than just a number; it indicates your overall health and fitness and also the risk of getting metabolic health issues. While you cannot change your chronological age, you can work on lowering your metabolic age just by making certain lifestyle changes. Focusing on proper nutrition, adequate protein intake, physical activity, proper hydration, adequate and deep sleep, and managing stress better can improve the metabolic age. Monitoring your metabolic age with weight can take you a long way in your fitness journey.
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