Women & Metabolism: 4 Tips To Keep Yours Strong

As we celebrate the achievements and contributions of women during Women's History Month, it’s also a good time to check-in with our overall wellness. I’m a registered dietitian who founded a nonprofit called Fare Meals, which is focused on providing families nutrition education for healthy, easy, and affordable meal solutions. I know that research into women’s metabolism has given us a better understanding of how we, as women, can take care of our nutritional needs as we age. 

Metabolism is a crucial process in the body which converts food into energy and is measured in units called calories. It’s important to maintain a healthy metabolism because it constantly provides our body with the necessary energy that it needs for normal body functions like breathing and digestion. 

A woman’s metabolism can be influenced by various factors, including hormonal changes during the menstrual cycle, pregnancy, menopause, and thyroid disorders. Women generally have a slower metabolic rate than men due to lower muscle mass, smaller body size, and lower testosterone levels. 

Specifically for women, as they age, metabolism slows down and they need fewer calories during the day. This can be frustrating for some women because of changes in weight. There are a few factors for these changes in a woman’s metabolism as they age. One of them is pregnancy which can mean gaining excess weight affecting muscle and metabolism. Menopause also can affect metabolism too because it sends signals to our body to redistribute weight. Prior to menopause, weight is typically evenly distributed. After menopause, most of it is in the middle/stomach area. The biggest reason for this change in weight distribution is due to changes in estrogen levels being either too high or too low. 

However, there are a few ways women can support their metabolism and overall health.

One of the most effective ways to boost your metabolism is through physical activity. Regular exercise can help to increase muscle mass, which in turn increases your basal metabolic rate. This means that your body will burn more calories even when you're at rest. Additionally, physical activity can help to improve insulin sensitivity and reduce inflammation, both of which can also impact your metabolism. For example, insulin resistance (the opposite of insulin sensitivity) does not allow the body to absorb sugar properly and can lower your metabolism causing weight gain. 

If you have a sedentary lifestyle, taking short breaks from sitting by standing up and walking around can be a simple way to boost your overall health and metabolism.

Diet can also heavily impact your metabolism. Eating a diet high in nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains can help support your metabolism. These foods provide your body with the vitamins, minerals, and other nutrients it needs to function optimally. Nutrient-dense foods, specifically protein-rich foods, require more energy from our bodies to digest them, therefore helping to help keep our metabolism up to speed. Additionally, consuming adequate amounts of protein can help to preserve muscle mass and prevent muscle loss, which can slow down your metabolism.

It's essential to avoid processed and sugary foods that are high in calories and low in nutrients. It does not require as much energy to digest processed foods and it can slow down your metabolism as a result. 

Instead, focus on foods that are rich in fiber, which can help to keep you feeling full and satisfied. Aim for a balanced diet that includes a variety of foods from all the major food groups. You can also try meal planning and meal prepping to make it easier to eat healthy foods.

Drinking enough water is essential for overall health. Filling up a bottle of water and carrying it with you throughout the day is an easy way to make sure you are getting enough hydration throughout the day. It can also be any other low or no sugar liquid such as tea. The link between drinking liquid and metabolism is that when we consume liquids, the body must expend energy to warm the fluid to body temperature. The more energy we expend, the faster our metabolism runs. Therefore, the more water we drink, the more energy is expended.  

Sleep is critical for overall health, and it can also impact your metabolism too. Lack of sleep can disrupt the hormones regulating your appetite and metabolism, leading to an increased risk of weight gain and other health problems. Getting enough high-quality sleep is essential for supporting a healthy metabolism. Most adults need seven to nine hours of sleep per night, although individual needs may vary. To improve your sleep quality, create a relaxing bedtime routine and stick to a consistent sleep schedule. Avoid caffeine, alcohol, and electronics before bed, as they can interfere with your sleep.

While there may be quick-fix solutions on the market promising overnight results, the only way to truly support your metabolism is to adopt healthy habits. By taking care of your body and making positive lifestyle choices, you can help to keep your metabolism running smoothly and support your overall health and well-being.

Join Fare Meals and moderator Fox Sports host, Joy Taylor, on Wednesday, March 22 at 7pm EST, for a webinar on women and metabolism. We’ll also share a healthy recipe to keep you on track. You can register for free at FareMeals.org/Events