During the promotion of his new movie 'Here’ recently, legendary actor Tom Hanks shared his perspective on ageing, revealing that he feels in better shape now at 68 than he did in his mid-thirties. He revealed that turning himself into a 35-year-old again for the role was not easy. Reflecting on his younger years, he was quoted by Entertainment Tonight, stating, "Your metabolism stops, gravity starts tearing you down, your bones start wearing off." Reflecting on the freedom that comes with this phase of life, he noted "I think I'm in better shape now, because my kids are grown up, I'm getting decent exercise, and I can eat right. You can't do that when you're 35. Life is such a burden!" While many assume getting older means a decline in fitness, Hanks' reflection suggests that a commitment to health can keep us in shape at any age. A key factor in this journey is understanding how metabolism changes as we grow older. Metabolic rate generally slows down, affecting how the body processes food and maintains energy. But what are the specific changes in metabolism over the years, and how can diet help support a healthy, active lifestyle through different stages of life? Understanding metabolic changes "As people age, significant metabolic changes occur, primarily noticeable around the ages of 30 to 60," explains Kanikka Malhotra, consultant dietician and certified diabetes educator. She notes that starting in the early thirties, individuals typically experience a gradual loss of muscle mass (sarcopenia), which accelerates after age 60, leading to a "decrease in resting metabolic rate (RMR) by approximately 0.7% per year." She says this muscle loss results in fewer calories burned at rest, contributing to weight gain if caloric intake remains unchanged. Additionally, hormonal changes, decreased physical activity, and alterations in body composition—such as increased fat accumulation—further exacerbate metabolic slowdown. The challenging thirties Addressing Tom Hanks' observation about feeling worse at 35, Malhotra explains, Tom Hanks' perception of ageing at 35 reflects common physiological changes that begin around this age. Metabolism declines gradually due to muscle mass loss, which can be as much as 3-5% per decade after 30, leading to reduced calorie expenditure.” Additionally, she mentions that bone density begins to decrease, with significant losses occurring from age 30 onwards, particularly in women post-menopause. “These changes contribute to increased body fat and decreased strength, making physical activity more challenging. Such experiences are typical, as many notice these shifts in their mid-thirties to early forties.” Supporting metabolism through diet Malhotra recommends several dietary strategies to support metabolic health: Increase protein intake through lean sources like fish, poultry, beans, and legumes Focus on healthy fats, particularly omega-3 fatty acids from fatty fish and walnuts Consume fibre-rich foods, including whole grains, fruits, and vegetables Stay adequately hydrated to prevent hunger arising from dehydration The exercise factor Physical activity plays a crucial role in managing metabolism as we age. "Regular exercise enhances mitochondrial function, improves insulin sensitivity, and helps maintain lean body mass," says Malhotra. For balanced physical health, she recommends a combination of resistance training, aerobic exercise, and activities like tai chi or yoga. Sleep and stress management Managing stress and sleep becomes increasingly important for metabolic health with age. "Poor sleep quality disrupts appetite hormones and increases the risk of obesity and diabetes," Malhotra warns. She advises maintaining a consistent sleep schedule, regular physical activity, and practising relaxation techniques like meditation. "Chronic stress can lead to increased cortisol levels, promoting insulin resistance and weight gain," she adds, emphasising the importance of mindful eating and creating a comfortable sleep environment. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
