You may feel tired, cold or that you've gained weight. Maybe your digestion seems a bit more “sluggish”.
You may be convinced that your metabolism is slow.
Why does this happen? Why do metabolic rates slow down?
What can slow my metabolism?
Metabolism includes all of the biochemical reactions in your body that use nutrients and oxygen to create energy. And there are lots of factors that affect how quickly (or slowly) it works, i.e. your “metabolic rate” (which is measured in calories).
But don't worry – we know that metabolic rate is much more complicated than the old adage “calories in calories out”! In fact it's so complicated I'm only going to list a few of the common things that can slow it down.
Examples of common reasons why metabolic rates can slow down:
- low thyroid function
- a history of dieting
- body size and composition
- a person’s activity level
- lack of sleep
We'll briefly touch on each one below and I promise to give you better advice than just to “eat less and exercise more”.
Low Thyroid Function
Your thyroid is the master controller of your metabolism. When it produces fewer hormones your metabolism slows down. The thyroid hormones (T3 & T4) tell the cells in your body when to use more energy and become more metabolically active. Ideally, it should work to keep your metabolism balanced, just right for you. But there are several things that can affect it and throw it off course. Things like autoimmune diseases and mineral deficiencies (e.g. iodine or selenium) for example.
Tip: Talk with your MD or Naturopath about having your thyroid hormones tested.
A History Of Dieting
When people lose weight their metabolic rate often slows down. This is because the body senses that food may be scarce and adapts by trying to continue with all the necessary life functions with less food.
While dieting can lead to a reduction in the amount of body fat, it unfortunately can also lead to a reduction in the amount of muscle you have. As you know more muscle means a faster resting metabolic rate.
Tip: Make sure you're eating enough food to fuel your body without overdoing it. The best way to do this is by eating whole foods, so your brain is not “tricked’ by various chemicals to eat when you are not hungry, or to eat more when you are actually full.
One’s Body Size And Composition
In general, larger people have faster metabolic rates. This is because it takes more energy to fuel a larger body than a smaller one.
However, you already know that gaining weight is rarely the best strategy for increasing your metabolism.
Muscles that actively move and do work need energy. Even muscles at rest burn more calories than fat. Therefore, the amount of energy your body uses depends partly on the amount of lean muscle mass you have.
Tip: Do some weight training to help increase your muscle mass.
Which leads us to...
One’s Activity Level
Aerobic exercise temporarily increases your metabolic rate. Your muscles are burning fuel to move and do “work”.
Even little things can add up. Walking a bit farther than you usually do, using a standing desk instead of sitting all day, or taking the stairs instead of the elevator can all contribute to more activity in your day.
Tip: Incorporate movement into your day. Frequently. Also, exercise regularly.
Lack of Sleep
There is plenty of research that shows the influence that sleep has on your metabolic rate. The general consensus is to get 7-9 hours of sleep every night. Fatigue can also lead to a lack of motivation to exercise and to prepare food.
Tip: Try to create a routine that allows at least 7 hours of sleep every night. A 10-15 minute guided meditation works well for me!
Recipe (Selenium-rich): Chocolate Chia Seed Pudding
Serves 4
½ cup Brazil nuts
2 cups water
nut bag or several layers of cheesecloth (optional)
½ cup chia seeds
¼ cup unsweetened cacao powder
½ teaspoon ground cinnamon
¼ teaspoon sea salt
1 tablespoon maple syrup
Blend Brazil nuts in water in a high-speed blender until you get smooth, creamy milk. If desired, strain it with a nut bag or several layers of cheesecloth.
Add Brazil nut milk and other ingredients into a bowl and whisk until combined. Let sit several minutes (or overnight) until desired thickness is reached.
Serve & Enjoy!
Tip: Makes a simple delicious breakfast or dessert topped with berries.
References:
http://www.precisionnutrition.com/metabolic-damage
http://www.precisionnutrition.com/thyroid-and-testing
http://www.precisionnutrition.com/all-about-energy-balance
https://authoritynutrition.com/6-mistakes-that-slow-metabolism/
https://authoritynutrition.com/10-ways-to-boost-metabolism/
http://summertomato.com/non-exercise-activity-thermogenesis-neat