Where Did My Metabolism Go?

Maybe your favorite jeans feel a little tighter than the last time you put them on. Perhaps the numbers on your bathroom scale have crept slightly higher recently. You aren't eating any more than usual, so what's going on?

As we age, our metabolisms start to slow, particularly in our 30s. Although time and heredity make a difference, how fast your body burns energy is also influenced by your lifestyle. You can't change your genes, but you can do a few things to keep your metabolism in the best possible shape. Here's how: 

1. Thinking of skipping breakfast? Think again! If you eat within an hour of getting up, your metabolism wakes up too and gets ready to do more work. If you wait too long to eat, you are already behind the eight ball. Since our bodies are in a fasting state overnight (unless you've been at an all-night party) your metabolism is at its lowest level when you wake up. 

Kick-start your day with at least 20-30 grams of protein, like two hard boiled eggs and a banana, or some Greek yogurt and sliced almonds. Besides a higher metabolic rate, eating enough protein evens out your blood sugar for the rest of the day. This extra bonus keeps you from eating the morning donuts, afternoon cookies or hitting up the vending machine late in the day. 

2. Get up and get going! Exercise most days in the morning. If you are not a morning person and the thought of exercise first thing in the day is unthinkable, exercise anytime that will work. However, a morning workout boosts your metabolism for the reminder of the day. In addition, those who exercise in the morning are more likely to stick with their programs as a schedule change is less likely first thing in the morning than later in the day. Incorporate consistent exercise 4-5 times a week for best results. 

3. Don't go more than four hours without food. This may seem like a no-brainer, but I cannot tell you how many clients I see going hours without food. Eating regular meals throughout the day not only keeps your metabolism strong, but also helps prevent overeating in general. Going long periods of time without food sets you up for overeating or binging. 

4. Get your ZZZs. Getting rest keeps your stress levels down by keeping away the stress hormone called cortisol. Increased levels of cortisol can increase the hormone insulin that stores fat. 

Going to bed on time helps you get consistent sleep, which means you will be ready for breakfast and a workout before you're off to work. 

If you are skimping on sleep, the two hormones that control appetite -- ghrelin (which grows your appetite) and leptin (which lowers your appetite) -- get out of whack. This keeps your body in a hungry, stressed state which indirectly affects your metabolic rate. 

Following these steps can keep your metabolism healthy and strong. Becoming older does not mean you have to let nature takes it course. A little positive interference goes a long way!

Telomeres and Omega 3's: Is there a Connection?

This week researchers at the University of California in San Francisco reported results on patients they had studied over 5 years who had a history of heart attacks and/or heart disease.  They were specifically looking at the effects of omega 3 fats on aging and telomere length.

Telomeres are DNA complexes on the ends of chromosomes.  Researcher Elizabeth Blackburn compares telomeres to the tips at the ends of new shoelaces which preventing unraveling.  As the telomeres shorten the ends unravel and this unraveling has been linked with aging.

Individuals who had higher levels of omega 3 fats in their blood had significantly less shortening of their telomeres than those who who had low levels.  The study did not differentiate between food or supplements.

What is the take home message for us?  Many people take multiple medications and/or supplements to prevent aging.  If you eat fatty fish 3-4 times a week you may be adding years to your life.  If fish is not in your diet I recommend you take a good quality fish oil supplement with at least 500-1000 mg. each of the omega 3 fats DHA and EPA.  By eating 1 tablespoon of ground flax seed you will easily be getting  your needs for the third omega 3 fat – ALA.  Remember it’s prevention, not prescription.

Tea and Aging?

Tea is one of my favorite vices.  My husband Jeffrey continually teases me about my need and desire to drink tea, try different types of tea, visit tea houses all over the world.  I don’t drink or smoke so this is the vice I have – besides a little dark chocolate every day.

To my surprise this week I learned my “vice” is actually beneficial and can lengthen my life.  The study did not say I had to eat better, exercise more, or cut something out of my life – all is stated was that I had to drink tea.  The study was not based on 5, 25, or 100 people but 2000 people.  Here are the findings with a little explanation on what telomeres are:

In 2008, we stared hearing about the connection between stress and telomeres –  DNA complexes on the ends of chromosomes.  Researcher Elizabeth Blackburn compares telomeres to the tips at the ends of new shoelaces which prevent unraveling.

Research to date has focused on how stress shortens the length of telomeres and increases aging.   Researchers this week from the University of Hong Kong published a study in the British Journal of Nutrition that looked at the length of telomeres in people drinking tea.

Those that drank an average of 3 cups of tea per day had telomeres that were longer than those that drank an average of a quarter of a cup of tea per day.  The difference in telomere length corresponded to “approximately a difference of 5 years of life” wrote Ruth Chan, who led the research study.  The subjects drank both black and green tea.

The study included 2000 Chinese men and women over 65 years of age.  The authors concluded that “the antioxidant properties of tea and its constituent nutrients protect telomeres from oxidative damage in the normal aging process.”

Take home message?  Drink a few cups of black or green tea per day – I’d say that is something easy to add to your day that can lengthen your life and provide some comfort as well.  So my vice stands.  And, if anyone has any advice on where to buy or drink the best tea, I’m always opening to new places.