By Reed Mangels, PhD, RD
We recently received a question from a “senior person, longtime vegan” who had noticed that they were gaining weight. They asked, “Is there anything you can recommend to recharge my metabolism at my age?”
Others may have similar questions about changes in metabolism with aging, so we are sharing an edited version of our response.
A slowing of metabolism is a part of aging. As people get older, the composition of their body gradually changes. The proportion of fat increases and the proportion of muscle decreases. This change slows metabolism. The amount of muscle that a person has affects how many calories they need. Muscle tissue uses calories, even when you’re not exercising. If you have less muscle, your calories needs are lower. This means that older people often need fewer calories to maintain their weight than do younger people.
Exercise builds muscle and can slow or stop muscle loss. It helps you burn energy – that means you need more calories. If you’re wondering about how much exercise you need, you may want to check the Centers for Disease Control and Prevention (CDC)’s recommendations for physical activity for older adults. They suggest at least 150 minutes of moderate-intensity aerobic activity a week (for example, 30 minutes a day, 5 days a week) and including muscle-strengthening activity at least 2 days a week. According to the CDC, these recommendations are for those who are “65 years of age and older, are generally fit, and have no limiting health conditions.” Examples of moderate-intensity aerobic activity include brisk walking, water aerobics, dancing, and bicycling. Examples of muscle-strengthening activity include lifting weights, working with resistance bands, and some forms of yoga. There is more information about possible activities on CDC’s website.
In addition, some research suggests that older adults need a somewhat higher protein intake than younger adults. This somewhat higher protein intake, especially when combined with muscle-strengthening activities can build muscle in older adults. We’ve recently written about this on VRG’s blog. This post gives more information about what amount of protein is recommended and how to get it on a vegan diet.
You may see claims on websites or in print that certain supplements or specific foods will boost your metabolism. There doesn’t seem to be any evidence that these products offer significant benefits.
Check with your health care provider if you are concerned about your weight or your metabolism to make sure that there is no medical cause for your slower metabolism. You can also discuss your physical activity plans with your health care provider.