Overcome the Metabolic Shift for Women in Their 40s
Your metabolism shifts in your 40s. While this could potentially lead to issues like a loss of lean body mass, it’s also easily manageable, as long as you keep on track with the right diet that’s rich in nutrients, balanced out with enough physical exercise.
Hormonal changes – which are a type of metabolic shift – lead to a change in your body’s composition. As hormone levels change dramatically, your body becomes more susceptible to storing fat – while the ability to burn it diminishes. Other effects include changes in glucose metabolism and insulin resistance, which puts you at risk of diabetes and cardiovascular disease.
Proper Nutrition to Help with the Metabolic Shift
An important part of adjusting to the metabolic shift is getting foods full of proteins that help maintain, build and repair muscle. Douglas Paddon-Jones, PhD, a professor in the department of nutrition and metabolism at The University of Texas Medical Branch, has conducted research that shows that, at your age, you will need as much as 25 to 30g of proteins per meal to stimulate muscle-protein synthesis1, so make sure to include healthy servings of meat and fish in your diet.
Exercise to Boost Metabolism
Aerobic exercises like walking, swimming or even dancing are your best bet when it comes to adapting to your shifting metabolism. Do your exercises in intervals, alternating between high and low intensity. But be sure to start at a place where you’re comfortable, then gradually increase the overall intensity to boost your metabolism even more2.
A shift in metabolism is expected – but that doesn’t mean you have to let your health slip in your 40s. Simple changes to your nutrition and activity are the way to keep you in great ship, despite that shift.