5 warning signs one's metabolic age is older than the biological age (and how to fix it)

Your biological or chronological age, represents the number of years you have lived in the world. Your metabolic age, on the other hand, serves as an alternative measure that compares how your body functions with typical metabolic rates of people at specific ages. Your body's metabolic age exceeds your biological age, when your metabolic processes operate at a slower rate than normal for someone of your actual age. This warning sign indicates your internal aging process is faster than expected, and your body faces elevated health risks.
The following five indicators show that your metabolic age exceeds your biological age...

The body's natural metabolic rate determines how many calories it burns while resting, and how much energy it generates overall. Your metabolism ages faster than your actual years when you experience persistent exhaustion, even after getting enough sleep. The cells' poor ability to turn nutrients into energy, results in reduced stamina which affects your daily activities.

Your basal metabolic rate (BMR) directly correlates to your metabolic age, since it represents the number of calories needed by your body to operate basic functions. Your BMR decreases when your metabolic age increases, because your body stores more fat and loses muscle mass. Your weight loss difficulties or unexpected weight gain despite maintaining stable eating habits and physical activity, indicate that your metabolic rate operates at a pace older than typical for your age.

The body tends to undergo negative composition changes, when metabolic age increases. Your body sheds muscle tissue (which requires more calories) while simultaneously developing fat deposits around your stomach area. A metabolic slowdown occurs when this transformation happens, and it simultaneously raises your risk for developing metabolic diseases such as type 2 diabetes and heart disease. The combination of losing muscle and gaining fat, demonstrates that your metabolic age surpasses your biological age.

The balance of hormones becomes disrupted, when stress or poor sleep occur, thus directly affecting metabolism. Excessive stress elevates cortisol levels, that lead to fat accumulation while causing muscle deterioration, thus aging your metabolic processes. Insufficient sleep leads to damaged glucose metabolism, while simultaneously decreasing the body's ability to process insulin. Your metabolic rate will show age-related characteristics beyond your actual years due to these factors, which increase your chances of developing chronic health issues.

The way your body uses food, affects how your metabolic age progresses. Studies show that people with advanced metabolic ages develop stronger preferences for unhealthy fats, along with processed meats that damage their metabolic function. People with younger metabolic ages tend to eat whole grains together with healthy fats and vegetables, instead of processed foods. A persistent desire for foods high in fat and sugar, may indicate your metabolism is growing older, while losing its ability to control energy effectively.

The good news is metabolic age is adjustable with lifestyle changes. Here's what you need to do

Increase physical activity: Especially strength training to build muscle mass, which raises BMR and metabolic age.
Eat a balanced diet: Emphasise whole foods like vegetables, fruits, whole grains, healthy fats, and lean proteins to improve body composition and metabolism.
Manage stress and sleep: Adequate rest and relaxation lower harmful hormones, balancing metabolism.
Stay hydrated: Drinking water can temporarily boost metabolism.
Monitor and limit unhealthy cravings: Avoid excessive processed, sugary, or fatty foods that slow down metabolic processes.

Disclaimer: This article is for informational purposes only and is not a substitute for medical advice.