Even though you feel young in the head, your biological age increases everyday. Your physiological health undergoes several changes once we hit our 30s. One of them is slow metabolism.
As we age, our metabolism slows due to many factors. By sticking to a few rules, you can reverse the effects of ageing on your metabolism. Here are some ways to boost your metabolism in your 30s.
Top 7 Ways to Boost Your Metabolism in Your 30s
1. Follow a balanced diet
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Diet is one of the most influential factors on our metabolism. Following a healthy and balanced dietis one of the first ways to get your metabolism in order. Include complex carbsin your diet like oats, whole grains, brown rice, etc. instead of simple carbs.
Prioritise on increasing your protein intakeevery day by eating lean chicken, skimmed milk, low fat yoghurt, fish, soya, sprouts, buttermilk etc. Also, include healthy fatslike omega 3 fats like flaxseeds, fish, olive oil, avocado, walnuts, etc. in your diet.
2. Eat spicy foods
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Include spicy foodsin your regular diet. Spicy foods prepared with ginger, garlic, chilli peppers, cinnamon, turmeric, etc. could help boost your metabolismnaturally in your 30s and help you maintain a healthy weight.
3. Eat thyroid-friendly foods
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Ensure to eat foods packed with iron, zinc and selenium that promote the healthy function of thyroid. A healthy thyroidhelps maintain a healthy metabolism.
You can include foods like dark green leafy vegetables, nuts, seeds, meat, legumes, spinach, pumpkin seeds, lentils, fish, chicken, brazil nuts, etc.
4. Exercise regularly
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If you lead a sedentary lifestyle, your metabolism may slow down as you age. After our 30s, our muscle mass starts to deplete by 3-8%.
Regular exercise like strength trainingand aerobic exercisesare needed for promoting mitochondrial function, insulin sensitivityand retaining lean body mass.
5. Move around more
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A sedentary lifestyleis one of the reasons behind sluggish metabolism, obesity and other lifestyle disorders. Unfortunately, due to our desk jobs, we end up sitting for more than seven hours. This lifestyle may lead you to an early grave if you don’t do anything to combat its negative consequences.
If you have a demanding desk job, ensure to move around more in regular intervals. Take short breaks and walk around to stay physically active.
6. Manage your stress levels
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As we age, the stress in our lives goes up as well. From career to family, there are a million things that go on in our heads that shoot our stress levels up. We need to manage our stress levels actively as it has a significant impact on metabolism.
When we stress, our bodies produce cortisol that slows our metabolism down. Chronic stress puts additional strain on our nervous system which could lead to further weight gain and poor metabolism.
7. Get enough sleep
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Our bodies need enough rest for our RMR (Resting Metabolic Rate) to use the energy it needs to repair and recover our cells. If we don’t sleep enoughand instead use that energy on a fatigued and overworked brain, our metabolism slows to preserve energy for when it can repair and recover. This energy is stored as fat cells which causes further weight gain.
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