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4 Eating Habits That Speed up Your Metabolism After 50
As you approach your 50s, there are several habits that you need to either correct or start adopting for your overall health. It's important to maintain a consistent exercise routine, eat foods that are beneficial for your body, and make sure that your lifestyle supports your well-being. However, the aging process brings about various changes, and one of them is a slowing down of your metabolism.
The slowing down of your metabolism as you get older can have negative effects on your overall health. It can lead to fatigue, hair loss, headaches, and weight gain. While you cannot completely change this inevitable process, there are ways to help boost your metabolism and avoid these issues.
One effective way to support your metabolism, even after reaching 50 years old, is by making changes to your eating habits. In this article, we will explore four eating habits that may help speed up your metabolism and support your overall health.
1. Add Chili Pepper
According to medical expert Lauren Manaker, incorporating chili peppers into your dishes may help speed up your metabolism. She explains that capsaicinoids (CAPs), which are found in both chili peppers and pepper extracts, have been shown to play a role in enhancing metabolism. In fact, a study published in Bioscience Reports revealed that capsaicin, the most common capsaicinoid, supports metabolic health and aids in weight loss for individuals with excess body fat.
2. Incorporate Ginger
Ginger has also been proven to enhance thermogenesis, which is the process of calorie burning. In addition, consuming ginger has shown anti-inflammatory, anti-hypertensive, glucose-sensitizing, and stimulatory effects on the gastrointestinal tract. This rhizome is rich in naturally occurring bioactive compounds that act as antioxidants. These antioxidants not only support weight loss in overweight or obese individuals but also possess anti-inflammatory properties that promote overall well-being.
3. Increase Oats Consumption
Adding oats, along with other whole grains, to your diet may have a positive impact on your metabolism. According to Manaker, a study revealed that substituting refined grain options with whole grains can increase a person's resting metabolic rate. Oats can help you feel fuller for longer periods and assist in burning more fat. This is because raw oats are a great source of resistant starch, which escapes digestion in the small intestine. Once it reaches the colon, it acts as a food source for beneficial bacteria, promoting a healthy microbial balance. This, in turn, helps regulate appetite and supports energy metabolism.
Replace refined grains with whole grains, such as oats, to increase your resting metabolic rate.
Raw oats contain resistant starch that feeds good gut bacteria and promotes a healthy microbial balance.
A healthy gut has multiple benefits, including appetite regulation and efficient energy metabolism.
4. Enjoy Dark Chocolate
Indulging in some flavonoid-rich chocolate, particularly dark chocolate with a high cocoa content, can contribute to a healthier metabolism. According to a study published in Molecules in 2018, individuals who consumed 2 grams of dark chocolate with 70% cocoa daily for six months showed improved glucose metabolism compared to those who consumed the same quantity of chocolate milk. However, it's important to consume dark chocolate in moderation and choose varieties with at least 70% cocoa to minimize added sugar content. While dark chocolate offers benefits for metabolism, excessive consumption may lead to weight gain, which is contrary to the desired effect.
Dark chocolate with a high cocoa content can improve aspects of glucose metabolism.
Choose dark chocolate with at least 70% cocoa to minimize added sugar.
Enjoy in moderation to avoid weight gain.
By incorporating these four eating habits into your daily routine, you can support a healthier metabolism even after turning 50. It's important to remember that everyone's journey and metabolism are unique, so consult with a healthcare professional or registered dietitian to personalize your approach further.
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