In the journey of life, entering middle age is often accompanied by a series of changes, among which the phenomenon of "fortune" is particularly concerning. Many people simply blame the "slow metabolism" of middle-aged gains, believing that aging directly causes the body to not be able to burn calories as easily as when they were young. However, this seemingly natural explanation actually masks a more complex multiplicity of factors.
1. Metabolic slowdown: It is only a corner of many triggers, not the only culprit.
Indeed, as the years go by, the body's basal metabolic rate, the energy building block that supports daily functioning, quietly enters a path of decline. However, this change is generally mild and insufficient to explain significant weight gain in midlife alone. According to a study in the Journal of the United States Medical Association, from age 20 to 60, the average person's basal metabolic rate decreases by only about 0.5%-1% per year, which means that even without other factors, a person's basal metabolic rate by age 60 is only about 15%-20% lower than that of age 20. Obviously, the reasons for the increase in middle-aged body shape are complex and cannot be fully summarized by a single factor.
Second, the subtle changes in the mode of life are seen in the silent place.
1. Changes in eating habits: With the increase of work pressure and family responsibilities, middle-aged people tend to be more inclined to choose fast, high-calorie foods, such as takeaways, fast foods, and processed foods. This kind of diet is rich in glycolipids and salts, and continuous intake causes energy redundancy, which accumulates in the body and accumulates into fat.
2. Reduced exercise: When you are young, you may still be able to find time for regular exercise, but in middle age, the dual pressures of work and family life often make you overwhelmed, and exercise time is constantly compressed or even eliminated. Lack of exercise leads to a sharp decrease in energy expenditure and erosion of muscle mass, and under this dual effect, basal metabolism quietly enters the road of decline.
Sinking of sleep quality: Entering middle age, physiological changes and psychological pressure are intertwined, and many people encounter sleep difficulties and find it difficult to enjoy a peaceful night. Long-term insomnia disrupts hormone homeostasis, especially leptin to suppress appetite and hunger hormone to promote bulimia, inducing hyperappetite and preference for high-sugar and high-fat foods.
3. The art of mental stress and emotional regulation challenges the peace of every soul.
Middle age is a turning point in life, and multiple pressures such as workplace competition, children's education, and parents' pension are intertwined, making many people in a state of tension and anxiety for a long time. This emotional state not only affects the endocrine system, but can also consume too many calories through "emotional eating", where food is used to seek comfort and relieve stress.
Fourth, the way to cope: trace back to the source, embrace the way of health, take nature as a companion, and integrate body and mind.
1. Optimize dietary composition: Increase the intake of vegetables, whole grains, lean meats and legumes, reduce the proportion of processed foods, sweet drinks and fast food, and move towards a balanced diet. Try cooking on your own to control your ingredients and spices, while still having fun and relieving stress.
2. Maintain a moderate amount of exercise: At least 150 minutes of moderate-intensity aerobic exercise (e.g., brisk walking, swimming, cycling) and more than two strength training sessions per week can help increase basal metabolic rate, enhance cardiorespiratory fitness, and promote mental health without high-intensity training.
Deepen sleep quality: Establish a regular schedule and rest, create a warm and peaceful sleeping atmosphere, eliminate the intrusion of electronic screens before bedtime, and embrace the journey of deep dreams. If necessary, seek help from a medical professional or sleep consultant to discuss ways to improve the quality of your sleep.
Stress management: Find personalized ways to relieve stress, such as meditation, yoga, reading, and nature walking, to achieve harmony of the mind. Maintain warm communication between relatives and friends, pour out their hearts, share worries and sorrows, and relieve the heavy burden of the soul. When necessary, you can find a psychological counselor to untie the knots and go to the healing path of the soul together.
5. Regular health check-ups: In middle age, when physical functions begin to decline, regular check-ups on blood pressure, blood sugar, blood lipids and other health indicators can help to detect and intervene in potential health problems in a timely manner.
When people reach middle age, they are not just "metabolism slows". This is the result of the interweaving of multiple factors, covering various areas such as lifestyle and psychological state, intertwined with each other and shaping the status quo. By adjusting our diet, exercising, sleeping, managing stress, and having regular health check-ups, we are well positioned to maintain a healthy body and a positive attitude towards life in middle age. Remember, age is just a number symbol, and don't let it become a stumbling block to our healthy lifestyle. Start your journey now, join hands with your family, build a bright future together, and let your dreams become reality.
I'm Dr. Na, welcome everyone to like and follow, and say your views in the comment area, let's chat