Metabolism is a fundamental process that keeps our bodies running efficiently. At Cell Quest Malaysia, we recognize the importance of maintaining a healthy metabolism for an energetic and vibrant life. In this guide, we explore what metabolism is, how to speed it up, and why it decreases with age.

Understanding Metabolism; The Body’s Engine

Metabolism refers to the chemical reactions in the body that convert food and drinks into energy. These processes involve calories and oxygen to release the energy necessary for functions such as breathing, circulating blood, and repairing cells. Even at rest, the body needs energy for these basic activities, known as the basal metabolic rate.

How to Speed Up Metabolism; Practical Tips

Increasing your metabolic rate can help you burn more calories, aiding in weight loss and energy levels. One effective strategy is to increase protein intake. Protein boosts the thermic effect of food, which temporarily increases metabolism by 15-30%, compared to carbohydrates and fats. Additionally, drinking cold water can enhance metabolism temporarily. Studies have shown that drinking 0.5 litres of water can increase resting metabolism by 10-30% for about an hour, as the body uses energy to heat the water to body temperature.

Engaging in high-intensity interval training is another way to boost metabolism. It involves intense bursts of activity that continue to burn calories even after the workout ends. This type of exercise is effective in increasing metabolic rate and improving overall fitness. Strength training is also crucial since muscle is more metabolically active than fat. Lifting weights helps maintain muscle mass and can prevent the metabolic slowdown that often accompanies weight loss.

Standing more frequently throughout the day can also help. Sitting for long periods burns fewer calories, so incorporating standing breaks or using a standing desk can make a difference. Simple changes in daily habits, such as taking the stairs instead of the elevator or walking during breaks, can add up and contribute to a higher metabolic rate over time.

Why Metabolism Decreases with Age; The Underlying Factors

As we age, metabolism naturally slows down due to several factors. One significant reason is the loss of muscle mass, which declines by 3-5% per decade after the age of 30. Hormonal changes, such as decreased levels of growth hormone and testosterone, also contribute to a slower metabolism and increased fat accumulation. Reduced physical activity is another factor; older adults tend to be less active, further slowing metabolic rates. Additionally, cellular changes, particularly in the mitochondria (the powerhouses of cells), reduce the body’s ability to produce energy efficiently.

NAD+ Boosters; Enhancing Metabolic Health

NAD+ (Nicotinamide Adenine Dinucleotide) is a coenzyme found in all living cells that plays a crucial role in metabolism. It helps convert nutrients into energy and supports cellular repair processes. As we age, NAD+ levels naturally decline, which can contribute to a slower metabolism and reduced energy levels. Research has shown that boosting NAD+ levels can enhance metabolic function and promote healthy ageing. Supplements like Nicotinamide Mononucleotide (NMN) are precursors to NAD+ and can effectively raise NAD+ levels in the body. When taken orally, NMN is absorbed and converted into NAD+, supporting cellular energy production and overall metabolic health.

Strategies to Combat Age-Related Metabolic Decline; Stay Proactive

While ageing is inevitable, you can take steps to maintain a healthy metabolism. Engaging in regular strength training exercises helps preserve muscle mass and boosts metabolic rate. Staying active through daily activities like walking, cycling, or swimming is crucial. A balanced diet rich in lean proteins, healthy fats, and complex carbohydrates supports metabolic health, and staying hydrated is essential for maintaining metabolic functions. Additionally, NAD+ boosters like NMN can be a valuable addition to your regimen, helping to counteract age-related declines in metabolism. Lastly, ensuring adequate sleep is vital, as poor sleep can negatively affect metabolism and hormone levels.

Conclusion; Take Control of Your Metabolism

Understanding and managing your metabolism is key to maintaining overall health and wellness. By incorporating the strategies discussed, you can boost your metabolic rate, stay energetic, and support your body’s natural processes. At Cell Quest Malaysia, we are committed to helping you achieve your health and wellness goals. Embrace these changes, and take control of your metabolism for a healthier, happier life.