How Ageing Changes Our Metabolism - and What We Can Do About It
Aging is a natural part of life that also brings important changes in our body. One of these are the changes in our metabolism, the process the body uses to turn food into energy and maintain healthy tissues.
As we get older, changes in metabolism can affect our system, such as our muscles, internal organs, bones, etc. A review published in the Journal of Clinical Investigation in 2022 explains what experts currently know about these changes and which strategies may help protect metabolic health.
What Happens to Metabolism as We Age?
One of the most noticeable changes with aging is the change in body composition. Older adults often gain more fat around the abdomen while losing muscle mass and strength, where significant loss of muscle mass is known as sarcopenia.
These changes are not just caused by ageing alone. A sedentary lifestyle can make our condition worse. The good news is, staying physically active can help reduce some of the metabolic problems linked to ageing.
Maintaining Muscle Mass And Health Is Important
Muscle is more than a tissue that helps us move — It plays an important role in our metabolism and metabolic processes because it uses energy and helps control how the body handles nutrients.
As we age, muscle cells can become smaller, and muscle function can decline. The review also describes changes in the mitochondria, the parts of cells that help produce energy. These changes can contribute to reduced muscle performance; which is why maintaining muscle mass and health should be an important goal as we grow older.
Can Exercise Help?
The research strongly supports staying active, especially as we age. Both aerobic exercise and resistance training are discussed as important approaches for maintaining metabolic health.
Resistance training, such as lifting weights or using resistance bands, is especially useful for helping maintain muscle strength. Regular physical activity can also help older adults avoid excessive fat gain and some of the metabolic problems associated with inactivity.
The message is simple: Movement remains important, especially as we age.
What Can We Take From This Research?
Ageing changes the way our bodies store fat, maintain muscle, and manage our energy. However, these changes are not completely out of our control.
The review shows that regular exercise is one of the most important strategies for supporting metabolic health as we age. Healthy ageing is about helping the body remain strong and functional for as long as possible. Small, consistent lifestyle choices can play an important role in that goal.
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Palmer AK, Jensen MD. Metabolic changes in aging humans: current evidence and therapeutic strategies. Journal of Clinical Investigation. 2022;132(16):e158451.
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