What to Eat to Boost Metabolism, A Medical Nutrition Guide for Women in Their 50s

Many women in their 50s find that they gain weight more easily, have duller skin, and feel less tired after entering their 50s. This is largely due to the decline in basic metabolism that accompanies aging.

Basal metabolism is the energy required to maintain vital activities such as breathing and maintaining body temperature, and is strongly dependent on muscle mass and hormone balance. Women, in particular, experience a dramatic decline in metabolism after menopause due to rapid changes in hormone secretion.

Here, we will explain in detail the foods and nutrients that are truly effective in raising metabolism from the perspective of cosmetic medicine, based on medical evidence. Please also take advantage of this information in conjunction with the way you eat and your lifestyle.

 

Why does metabolism slow down in our 50s? Mechanisms of Aging and Metabolism

In their 50s, more and more people notice changes in their physical condition, such as "I am gaining weight even though the amount of food I eat has not changed," "My body lines have become out of shape," and "My fatigue lingers until the next day. Often overlooked as the cause of these changes is a decline in basal metabolism.

Metabolism refers to a series of functions that consume energy in the body and is an important function that serves as the foundation for sustaining life. Here, from a medical perspective, we will explain in detail the mechanism of metabolic decline after one's fifties and the physiological changes that underlie this decline.

Relationship between muscle mass and basal metabolism

Approximately 20-30% of basal metabolism is energy consumed by muscles. In other words, the amount of muscle mass determines the metabolic rate. However, with aging, muscle mass decreases by an average of 1-2% per year.

Especially after one's 50s, the risk of sarcopenia (age-related muscle loss) also increases, and if one does not consciously maintain muscle mass, one's metabolism will rapidly decline. According to data from the Ministry of Health, Labor and Welfare, the average basal metabolic rate for women is as follows

date	Average basal metabolic rate for women (kcal/day)
18-29 years old	Approx. 1,210
30-49 years old	Approx. 1,150
50-69 years old	Approx. 1,100

As muscle mass declines, energy expenditure decreases, and the body changes to a "fatness-prone" state even if one continues to live the same lifestyle.

Hormonal changes and fat burning capacity

For women, the 50s coincides with menopause, a time of major changes in the hormonal environment. In particular, the decrease in estrogen, a female hormone, has a serious impact on metabolism.

Estrogen is also involved in lipid metabolism, blood sugar regulation, and autonomic nervous system stability. A decrease in it makes it difficult to burn fat and accelerates the accumulation of subcutaneous and visceral fat. Hormonal changes also affect thermoregulation, poor circulation, and cold symptoms, slowing down overall metabolic function.

Effects on the Body of a Decreased Metabolism

A slowed metabolism is not limited to simply "gaining weight". The following effects on the body as a whole can be observed.

• Increased fatigue: Because energy production is less efficient, people are more likely to feel fatigue even with just the movements of daily life.
• Increased susceptibility to cold: Due to decreased muscle mass and blood flow, more people complain of cold hands and feet.
• Poor bowel movements: Since bowel movements also require energy, a slow metabolism can contribute to constipation.
• Dull and sagging skin: Cell turnover slows down, making it difficult for waste products to be eliminated.

Although these symptoms may appear to be discrete problems at first glance, the underlying cause is often a "metabolic slowdown.

 

What are the medically correct foods that increase metabolism?

In the previous chapter, we explained the effects of "loss of muscle mass" and "changes in hormonal balance" as the main causes of a decline in basal metabolism in women in their 50s. One answer, then, to how to combat this decline in metabolism is to eat nutritionally correctly.

To improve metabolism, "what you eat" is extremely important, and it is not just a matter of calories. Here, we will explain, based on medical evidence, how to choose nutrients and foods that are effective in improving metabolism from both beauty and health perspectives, and what eating habits to avoid.

B vitamins, iron, and protein are key!

Notable in increasing metabolism are the B vitamins, iron, and protein, which support energy production in the body. These nutrients act as cofactors and building blocks in each step of the metabolic pathway and greatly influence the efficiency of the body's combustion.

First, B vitamins (B1, B2, B6, etc.) are essential as coenzymes in converting carbohydrates, fats, and proteins into energy, and are particularly central in energy metabolism.

Iron also carries oxygen to cells and aids ATP production (energy production) in mitochondria. When iron is deficient, combustion efficiency is reduced and metabolism is slowed.

Furthermore, protein not only constitutes muscle, but also plays a role in increasing calorie consumption through "diet-induced thermogenesis" (DIT) after ingestion.

The following table summarizes the main function of each nutrient and examples of typical foods.

nutrient	Main Function	Examples of ingredients
vitamin B group	Coenzymes of energy metabolism	Pork, natto, brown rice, eggs
iron	Involved in oxygen transport and cellular energy generation	Red meat, liver, spinach
protein	Muscle maintenance and heat production promotion	Chicken breast, tofu, fish, eggs

Especially after one's 50s, absorption efficiency declines, so it is important to consciously incorporate a well-balanced diet.

Do ingredients work in "combinations"?

In a metabolism-boosting diet, the idea that you only need to consume certain foods is dangerous. Because nutrients interact with each other, combinations and overall diet composition are extremely important.

For example, trace minerals such as magnesium and zinc are also needed to aid in the absorption of the B vitamins. In addition, since iron absorption is enhanced by vitamin C, it is recommended that iron-containing foods be paired with fruits and vegetables.

In addition, a well-balanced diet consisting of three main dishes (protein source), side dishes (vegetables), and staple foods (energy source) is the basis for an efficient supply of all nutrients necessary for metabolism. This concept is also emphasized in the "Healthy Japan 21" promoted by the Ministry of Health, Labor and Welfare.

What are NG eating habits to avoid?

If you want to improve your metabolism, it is extremely important not only to add nutrition, but also to avoid negative factors. The following habits are major inhibitors of metabolism

• Excessive carbohydrate diet: Excessive intake of refined carbohydrates such as white rice and bread leads to a vicious cycle of excess insulin, fat accumulation, and metabolic slowdown.
• Excessive use of processed foods and food additives: Preservatives and artificial sweeteners adversely affect the intestinal environment and disrupt digestion and absorption functions, which are the foundation of metabolism.
• Regular consumption of cold beverages: metabolic activity temporarily decreases as body temperature drops. Women, in particular, need to be aware of cold temperatures.

Irregular eating habits such as "skipping breakfast" or "eating late at night" should also be avoided, as they disrupt the coordination of the body's internal rhythm and metabolic function. The key to maintaining metabolism is not to "not eat," but to "eat right.

 

Change it up for breakfast, lunch, and dinner! How to Eat to Boost Metabolism

In the previous chapter, we discussed in detail the nutrients and foods necessary to raise metabolism. However, even the best nutrients will not be fully effective if consumed at the wrong "timing" or in the wrong "way.

Especially for women in their 50s and beyond, understanding the metabolic rhythms throughout the day and adjusting the diet according to the body's energy needs and digestive capacity at different times of the day is critical for metabolic maintenance.

Here are some tips on how to eat to boost metabolism at "breakfast, lunch, and dinner" and examples of specific foods and menus from a medical nutrition perspective.

Morning｜Turn on metabolic switch with warmth + protein

Morning is an important time to turn on the day's metabolic switch. Especially for people in their 50s and older, it is important to efficiently raise the body temperature, which drops during sleep, and smoothly resume the activities of internal organs and muscles.

• If you skip breakfast, your body goes into "energy-saving mode" and you spend the rest of the day with a low metabolism.
• Diet-induced thermogenesis (DIT) is at its highest at breakfast, and proper nutrition will increase the metabolic efficiency of the day.

A combination of warm soup (e.g. miso soup) + high-quality protein (eggs, natto, tofu) is recommended for the morning meal. Complex carbohydrates such as oatmeal or brown rice flakes also provide energy to the brain and muscles while gently raising blood sugar levels.

LUNCH｜Devices to stabilize blood glucose levels

Noon is the time of day when brain and body activity peaks. To keep metabolism high, the key is to eat in a way that avoids sudden fluctuations in blood glucose levels and provides a stable supply of energy for an extended period of time.

• Low-fat, high-protein chicken meat and fish for main dishes.
• Choosing low-GI carbohydrates such as brown rice or cereal rice over white rice as staple foods can help prevent blood sugar spikes.
• Fiber-rich vegetables and good fats (avocado, olive oil, etc.) should also be included to improve metabolic efficiency after a meal.

In addition, incorporating 10-15 minutes of light walking after lunch improves insulin sensitivity and further increases energy expenditure efficiency.

Nighttime｜How to choose a product that is easy on digestion and does not lower metabolism

Nighttime is the time when the body's activities go into rest mode. Nevertheless, if a high-fat, high-calorie meal is consumed during this time, the body's metabolism cannot keep up and fat is easily stored.

• At night, it is more important to "keep your metabolism up" than to keep it up.
• Ideally, the diet should support muscle repair and hormone secretion during sleep, while not overloading the internal organs.

Recommended menu items are easily digestible and high protein such as hot tofu, white fish, and hot vegetables. Carbohydrates should be kept to a minimum, and it is best to finish eating by around 7:00 p.m. Also, by including white water or warm tea instead of cold drinks, you can prevent your body temperature from dropping when you go to bed.

 

Do I need supplements? What is the right way to use them from a health perspective?

In the previous chapter, we introduced ways to increase metabolism by eating at different times of the day. However, there are many situations in real life where it is difficult to adequately supplement necessary nutrients through diet alone, such as when one's nutritional balance is unbalanced due to busy schedules or when one's digestion and absorption are impaired due to aging. Supplements are an option in such situations.

However, the use of supplements requires proper understanding and care. From a health perspective, we will organize the concepts for safe and effective use.

The concept of supplementing missing nutrients

Supplements are a supplemental nutritional supplement that aims to "make up for missing nutrients. Especially in people in their 50s and beyond, not only is metabolic function itself declining, but also gastrointestinal function and digestive enzyme secretion are also declining, so nutrient absorption from food is not as efficient as it was in younger age.

For example, medical institutions may recommend the use of supplements in the following cases

• Thinning of the diet and inadequate intake of protein and iron
• Low vegetable intake and lack of B vitamins and minerals
• If fatigue or coldness persists and blood tests or other tests show nutritional deficiencies

However, the main premise is not to determine which nutrients are deficient on one's own, but rather under the guidance of a physician or dietitian. The risk of side effects from overdose or drug interactions should also be considered.

Criteria for selection! Its reliability

There are countless supplement products on the market, but they vary widely in quality and safety. Even if your goal is to increase your metabolism, it is essential to have an eye for reliable products.

The following criteria are recommended for selection

• Whether the product is recommended by a medical institution or pharmacist
• Is the product manufactured in a GMP-certified plant (international standards for manufacturing and quality control)?
• Is the content and balance of ingredients based on scientific evidence?
• Does it conform to the standards set by the Ministry of Health, Labour and Welfare (*"Food with Functional Claims," "Food for Specified Health Uses," etc.)?

In particular, medical supplements handled at clinics are more reliable than over-the-counter products in terms of purity, absorption efficiency, and reliability of ingredients, and they offer peace of mind in that they are appropriately prescribed based on the judgment of a physician.

Limitations and Cautions for Supplements

The key is to take the perspective that supplements are only a supplement. Diet should not be neglected just because you are taking supplements. It is our daily diet and lifestyle that fundamentally supports our metabolism.

Long-term use of some supplements (e.g., fat-soluble vitamins and iron) should be avoided on a self-directed basis, as overdose can cause side effects.

In addition, some online retailers and overseas products have inaccurate ingredient labels or do not meet Japanese domestic safety standards. Even when using supplements for the purpose of improving metabolism, it is most important to first consult a physician to determine "what nutrients you really need right now. Supplements are effective as "another option" to support metabolism, but overconfidence is not advised.

 

It's not just about food! Lifestyle Habits to Maintain and Improve Metabolism

In the previous section, we discussed how supplements can be used as a supplement to support metabolism from a nutritional standpoint. However, metabolism is not determined by eating alone. Human metabolic activity is supported by a complex of many physiological functions, including muscle function, autonomic nerve balance, hormone secretion, and body temperature regulation.

Women in their 50s are particularly vulnerable to age-related changes in all of these functions. Here, we will provide specific explanations based on medical evidence of "lifestyle habits that maintain and improve metabolism," which are also recommended from a medical perspective.

Daily exercise to maintain muscle mass

Muscle consumes approximately 20-30% of basal metabolism. In other words, it is no exaggeration to say that maintaining muscle mass is an absolute requirement for maintaining metabolism. However, since muscle mass tends to naturally decrease after one reaches one's 50s (age-related muscle atrophy, so-called sarcopenia), it is necessary to make a conscious habit of using muscles.

It is more effective to continue walking or weight-bearing muscle training (squats, light abdominal exercises, etc.) for 15 to 30 minutes daily, rather than strenuous exercise several times a week. In particular, since the muscles of the lower body are directly related to the overall metabolic rate, the key is to consciously move the legs.

Exercise not only improves muscle mass, but also improves blood flow, stabilizes the autonomic nervous system, and raises overall metabolic function.

Sleep habits to regulate autonomic nervous system and hormones

Recent studies have shown that good sleep has a significant impact on metabolism. Of particular note is the hormonal imbalance caused by sleep deprivation.

• Decreased secretion of leptin (appetite suppressing hormone)
• Increased ghrelin (appetite stimulating hormone)
• Decreased muscle regeneration due to decreased secretion of growth hormone

These changes make sleep deprivation more likely to lead to metabolic slowdown, weight gain, and loss of muscle mass.

In addition, the ideal sleep points are as follows

• Fixation of body rhythms," going to bed and getting up at the same time every day
• Avoid blue light from smartphones and other devices before going to bed
• Sleeping after raising the deep body temperature by taking a bath helps to facilitate the onset of sleep and deep sleep.

In addition to getting enough sleep, paying attention to "sleep quality" is the key to maintaining a high metabolism.

What are the benefits of "warming up" to prevent cold?

It is sometimes said that when the body temperature drops by 1°C, the basal metabolic rate decreases by about 13%. In other words, keeping the body cool = keeping the metabolic rate low. Women, in particular, tend to be susceptible to cold due to hormonal imbalance and low muscle mass. Therefore, we want to incorporate "warming up" into our daily lives.

• White water in the morning: warms the internal organs and switches on the day's metabolism
• Bathing at 38 to 40°C: promotes blood circulation and relaxation, making the parasympathetic nervous system dominant.
• Clothing that keeps the neck, wrists, and ankles cool: Maintain body temperature by warming areas that easily lose heat

These habits not only warm the body, but also contribute to the balance of the autonomic nervous system and the quality of sleep, resulting in a multifaceted force that supports metabolism.

While it is important to consider "what to eat" in order to improve metabolism, we must not forget that our daily habits themselves, such as "how we live" and "how we spend our time," form the foundation of our metabolism. Aesthetic clinics also emphasize comprehensive support that includes not only treatment and nutritional guidance, but also a review of these lifestyle habits.

 

summary

Metabolic decline in women in their 50s is not simply "age-related. It is a complex interplay of factors such as decreased muscle mass, hormonal imbalance, and dietary imbalance. However, with proper nutrition and lifestyle modification, metabolic function can be adequately maintained and improved.

A diet composed mainly of B vitamins, iron, and protein, eating at the right time of day, moderate exercise, and good sleep are key. In addition, when utilizing supplements, it is essential to have an attitude of trust in the guidance of a physician and in the quality of the product.

Increasing your metabolism not only makes you look and feel younger, but also extends your healthy life span. Develop the right knowledge and habits to cultivate beauty and vitality.

At Aladdin Aesthetic Clinic, based on our many years of experience in cosmetic medicine and cosmetic dermatology and the knowledge of our doctoral degree, we provide counseling that aims to be "only one", offering the best treatment for each person we meet. We offer only the necessary treatments without any unnecessary information or suggestions.

Feel free to use our official LINE account for 24-hour counseling and reservations. Please feel free to contact us for free counseling for the first time or if you have any concerns.