How Seniors Can Maintain and Improve Metabolic Health

Five common health issues and how to address them with healthy lifestyle choices and professional support

As part of my studies and personal interests for myself and my loved ones, I have been observing the health concerns of the elderly for many years. I noticed that their metabolic health is different than that of others for several reasons. As we age, our bodies undergo dramatic changes that can adversely affect our metabolism.

National Council on Aging states, “80% of adults 65 and older have at least one chronic condition, while 68% have two or more.” So only 20% of our seniors in North America seem to have a healthy life.

As we age, our cells experience notable changes that can contribute to higher disease risks with declining capacity and capability. These modifications happen in cellular structures, like DNA and mitochondria, provoked by hormonal imbalance. Our skin starts sagging.

The aging population is more prone to metabolic disorders. Genetic mutations, telomere shortening, and mitochondrial dysfunction might lead to insulin resistance and obesity, contributing to metabolic disorders.

Lifestyle and environmental factors can impact cellular, immune, metabolic, and hormonal health favorably or unfavorably.

We need to approach metabolic health from two angles. Both are critical. The first one is a preventative approach honoring the fundamental needs of the body with healthy lifestyle choices.

The second is proactive disease management with regular checkups, timely diagnosis, and effective treatment with support from qualified healthcare professionals.

I will touch on the key mechanisms of these five issues in this article. I recognize that mere knowledge is futile without actionable solutions. Thus, I endeavor to empower readers with practical steps and valuable tips for nurturing metabolic health in the “What can we do” section.

I structured the article in two parts to make it easy to read and a valuable piece for readers who may be seniors or their caregivers.

As I wrote many articles related to these factors and conditions, I will link them for those interested in details.

Part I: Five Common Health Issues Affecting Seniors

In this section, I discuss the critical points using holistic and integrative health principles covering cellular, metabolic, immune, and endocrine health at a high level to depict the big picture for the health of our bones, muscles, and fats, which comprise our metabolic health.

1. Decrease in Muscle Mass

As we age, we naturally lose muscle mass. This is known as sarcopenia. Sarcopenia cause weakened muscles, reduced mobility, and difficulty performing daily tasks.

Sarcopenia can also increase the risk of falls and fractures, which can be particularly concerning for older adults.

Seniors who used to be able to walk easily might find it challenging to do so due to decreased muscle mass. They may become more reliant on assistance for activities they once performed effortlessly.

Several factors contribute to the decline in muscle mass. Hormonal changes, decreased physical activity, and reduced protein synthesis play a role in sarcopenia.

Maintaining muscle mass is crucial for overall functional independence and quality of life in seniors. Without strong muscles, they may struggle with simple movements, making it harder to stay active and maintain their independence.

2. Increase in Visceral Fat

As we age, our bodies store more fat around the waist. This is known as abdominal obesity. Abdominal obesity is associated with an increased risk of metabolic disorders.

Aging is associated with changes in fat distribution, resulting in a higher proportion of visceral fat (fat around organs) than subcutaneous fat (under the skin). Hormonal changes and decreased physical activity contribute to this shift.

Excess visceral fat is linked to metabolic disorders like metabolic syndrome, type 2 diabetes, fatty liver, heart disease, and stroke. It can also increase the risk of high blood pressure and other cardiovascular risk factors.

Seniors who gain excess weight around the waist might face an increased risk of developing metabolic problems, even if they were not previously overweight. Thus, controlling abdominal obesity becomes crucial for reducing the risk of cardiometabolic complications in older years.

3. Decline in Insulin Sensitivity

As we age, our cells become less responsive to insulin, leading to insulin resistance. This condition hinders the body’s ability to regulate blood sugar effectively, increasing the risk of type 2 diabetes.

Insulin resistance can result in high blood sugar levels, increasing the risk of metabolic disturbances. Insulin sensitivity is vital for preventing and managing metabolic syndrome and type 2 diabetes in seniors.

Seniors with insulin resistance may experience difficulty controlling their blood sugar levels, requiring medication or changes in diet and exercise to manage their condition.

4. Decrease in Bone Density

As we age, our bones become less dense. With aging, there is a higher rate of bone resorption than formation, resulting in decreased bone density, known as osteoporosis.

Osteoporosis makes bones more fragile and more likely to break, increasing the risk of fractures, particularly in the spine, hips, and wrists.

A senior with osteoporosis may experience a bone fracture even with minimal impact or fall, leading to prolonged recovery and potential complications. Thus, maintaining bone health is critical for preventing fractures and preserving mobility in seniors.

5 — Increase in Stress, Anxiety, and Inflammation

As we age, various factors, including life changes, health concerns, and social isolation, can increase stress and anxiety. Chronic stress can trigger inflammation, which is associated with various health issues.

Chronic stress and anxiety can negatively affect mental and physical well-being. Inflammation can contribute to chronic diseases, including cardiovascular conditions and cognitive decline.

A senior experiencing high levels of stress and anxiety may struggle with sleep, appetite, and overall mood. These emotional challenges can impact their physical health and may lead to other health complications.

Addressing stress and anxiety levels becomes crucial for maintaining overall health and well-being in seniors.

Part II: What can we do? [Practical Steps]

The solution is to focus on healthy lifestyle options, monitor health conditions, and take timely support and treatment. I want to summarize some critical lifestyle interventions for awareness.

1 — Fall Prevention

I start with this one as even if we make all other points, this could cause serious issues to healthspan and lifespan.

Falls are a significant risk factor for fractures in seniors. Taking steps to prevent falls, such as using a cane or walker, can help reduce the risk of fractures.

Bone disorders and osteoporotic fractures are widespread. For example, according to NIH, “each year, an estimated 1.5 million people suffer a fracture due to bone diseases.” The common culprit is falling and other accidents.

As confirmed by NIH, “With millions of Americans at increased risk for bone fracture, it’s good to know that osteoporosis is a preventable and treatable disease.”

I documented details in a previous article titled six steps to prevent sarcopenia and osteoporosis via healthy lifestyle choices.

2 — An Optimistic Mindset

Seniors usually feel isolated as they lose their partners or their children leave home. Therefore, their mindset and mood need to be uplifting to be self-sufficient.

As I explained in a previous story, optimists live longer than pessimists.

Here’s How to Start the Day with a Spark and Live a Joyful Life in Five Easy Steps.

Getting rid of addictions is also vital for a better mindset and mood.

Here’s How a Mature Couple Stopped Alcohol Addiction and Built a Multi-Million Dollar Business

3 — Regular Resistance Training and Weight-Bearing Exercises

Resistance training is the most effective way to build and maintain muscle mass. Seniors should aim to do strength-training exercises two to three times per week.

Weight-bearing exercises, like walking and moderate weight lifting, might stimulate bone growth and prevent sarcopenia and osteoporosis.

Regular physical activity can burn calories, reduce body fat, and lower the risk of metabolic disorders, including cancer. Seniors should aim for at least 150 minutes of moderate-intensity exercise per week.

8 Health Benefits of Resistance Training for Older Adults and How to Do It Correctly

4 — Adequate bioavailable proteins and healthy fats

A healthy diet for seniors includes bioavailable proteins, healthy fats, essential minerals, and vitamins. It is also important to limit processed foods, sugary drinks, and unhealthy fats.

Seniors need more protein than younger adults to help maintain muscle mass and bone density.

As we age, our bodies need more protein to maintain muscle mass and bone density. The recommended daily protein intake for seniors is around 1.5 grams per kilogram of body weight.

However, this amount may need to be adjusted based on individual factors, such as medical history and activity level, with support from dieticians and sports nutritionists.

Bioavailable protein is the amount of protein absorbed and used by the body. Not all proteins are created equal when it comes to bioavailability. Some proteins are more easily digested and absorbed than others.

Bioavailability is especially important for seniors because they may have difficulty digesting and absorbing protein. This is due to several factors, like decreased stomach acid production, decreased muscle mass, and some medications.

Those who follow animal-based diets can get protein from red meat, organ meats, poultry, fish, eggs, and dairy products. Those who follow a plant-based diet can get them from legumes, nuts, seeds, tofu, and tempeh.

Eating protein with carbohydrates and healthy fats is necessary for better absorption. We need to avoid processed foods that contain low-quality protein. Cooking protein thoroughly is important to prevent other complications.

Protein, collagen, and healthy fats are essential for muscle and bone health. Adequate protein intake can maintain bone mineral density. Collagen is necessary for bone strength. Healthy fats like omega-3s may improve bone health.

5 —Getting Enough Restorative Sleep

Sleep is essential for maintaining and improving metabolic health. It is essential to lower stress and inflammation, which can contribute to weight gain and other health problems. Sleep also contributes to weight management by helping to regulate appetite and metabolism.

When we sleep, our bodies produce hormones that help to regulate metabolism and appetite. For example, leptin can suppress appetite, while ghrelin stimulates appetite. Sleep also helps to reduce inflammation, which can contribute to weight gain.

Most adults need around eight hours of restorative sleep per night. However, some people may need more or less sleep depending on their needs. Sleep deprivation can cause fatigue, difficulty doing jobs, and weight gain.

Sleep hygiene is critical for the elderly. In a previous article, I provided practical tips to solve sleep issues and get restorative sleep. Learning the mechanisms of adenosine and melatonin is vital to improve sleep quality.

6 — Lowering Chronic Stress and Inflammation

Stress and inflammation can prevent muscle building. Cortisol is a catabolic hormone that can lower muscle mass.

Oxidative stress can also trigger and cause chronic inflammation. Therefore we need to lower stress which can also lower inflammation.

Stress can be caused by feeling overwhelmed or out of control. Learning to manage your time effectively can help to reduce stress.

In addition to previous items, relaxation techniques, such as yoga or meditation, can help to reduce stress and inflammation.

Furthermore, relaxing in nature, listening to calming music, getting a massage, practicing deep breathing exercises, doing progressive muscle relaxation, and spending time with loved ones can lower stress and anxiety.

7 — Healthy Weight Management

As we age, our metabolism slows down. This means that we burn fewer calories at rest, which can make it more challenging to maintain a healthy weight. Seniors face more ups and downs in weight management.

In addition, our bodies become less efficient at using glucose for energy, which can lead to insulin resistance and related metabolic disorders.

The previous points mentioned are essential for weight management because they can help to lower visceral fat and maintain lean muscle mass.

Visceral fat is the fat that is stored around the organs in the abdomen. It is a type of fat that is linked to an increased risk of chronic diseases such as heart disease, stroke, and type 2 diabetes.

Lean muscle mass is the muscle tissue that makes up our bodies. It is essential for maintaining a healthy metabolism and for performing everyday activities.

Weight management is essential for seniors for several reasons.

First, excess weight can put stress on the heart, lungs, liver, stomach, kidneys, and other organs. Second, excess weight can increase the risk of developing chronic diseases. Third, excess weight can make it difficult to perform everyday activities, like walking, cleaning, and dressing.

One of the effective ways is time-restricted eating and supervised long-term fasting to manage weight better. These regimens can make the body more insulin sensitive and mobilize fat stores for better fat burning. Ketosis can also increase growth hormone and lower chronic inflammation, improving muscle mass and bone density.

Furthermore, ketosis can initiate self-healing mechanisms like autophagy and mitophagy, clearing the garbage from our cells. These mechanisms can increase healthspan and lifespan.

Here are the four reasons we can’t reduce visceral fat and lose muscle mass instead as we get older.

Here’s How a Mature-Age Couple Reversed Diabetes and Trimmed Their Bodies with Lifestyle Habits.

It is time to say goodbye to belly fat, considering our eight hormones.

Conclusions

The aging process brings about various changes that impact metabolic health. Addressing metabolic health in seniors requires a comprehensive approach involving healthy lifestyle choices and professional support.

Gaining healthy lifestyle habits and obtaining professional support are two critical interventions for the maintenance and improvement of metabolic health. When we improve our metabolic health, we can also improve our mental health.

Honoring the fundamental needs of the body and seeking guidance from healthcare professionals are essential steps in maintaining muscle mass, managing body fat, improving insulin sensitivity, preserving bone density, and lowering stress, anxiety, and inflammation.

Regular checkups for metabolic biomarkers, including mental health biomarkers, can be invaluable. For example, a timely colonoscopy saved the life of a friend from colon cancer.

By understanding the mechanisms, impact, and implications of these common health issues, seniors can take proactive steps to enhance their health, fitness, well-being, happiness, longevity, and vitality.

Thank you for reading my perspectives. I wish you a healthy and happy life.

As a new reader, please check my holistic health and well-being stories reflecting my reviews, observations, and decades of experiments optimizing my hormones and neurotransmitters.

Petechiae, ALS, Metabolic Syndrome, Type II Diabetes, Fatty Liver Disease, Heart Disease, Strokes, Obesity, Liver Cancer, Colorectal Cancer, Autoimmune Disorders, Homocysteine, Lungs Health, Pancreas Health, Kidneys Health, NCDs, Infectious Diseases, Brain Health, Dementia, Depression, Brain Atrophy, Neonatal Disorders, Skin Health, Dental Health, Bone Health, Leaky Gut, Leaky Brain, Brain Fog, Chronic Inflammation, Insulin Resistance, Elevated Cortisol, Leptin Resistance, Anabolic Resistance, Cholesterol, High Triglycerides, Metabolic Disorders, Gastrointestinal Disorders, Thyroid Disorders, Anemia, Dysautonomia, cardiac output, Neuromuscular Dysfunctions, and urinary track disorders.

I also wrote about valuable nutrients. Here are the links for easy access:

Lutein/Zeaxanthin, Phosphatidylserine, Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, zinc, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, N-Acetyl L-Tyrosine, Cod Liver Oil, and other nutrients.

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Disclaimer: My posts do not include professional or health advice. I only document my reviews, observations, experiences, and perspectives to provide information and create awareness.

I publish my lifestyle, health, and well-being stories on EUPHORIA. My focus is on cellular, mitochondrial, metabolic, and mental health. Here is my collection of Insightful Life Lessons from Personal Stories.

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