How Metabolic Chaos Accelerates Aging

Metabolic health is one of the key factors in how well or not well you’ll age. Poor metabolic health puts you at higher risk for Type II Diabetes, cardiovascular disease, and many other age-related diseases. Sadly, only 12% of Americans are metabolically healthy, a rather alarming statistic.

The good news is that the markers for metabolic health can be moved in the right direction. It does take more work as we get older, but it is possible to move the needle and set a foundation for healthy aging.

There is so much information out there about advanced longevity tactics. And, for sure, there is a time and place for these approaches. However, with almost 90% of Americans metabolically unhealthy, it seems like when it comes to vibrant aging, we really should get back to the basics of living a lifestyle for longevity.

In fact, if you start doing things like long fasts and you’re not metabolically healthy, it may cause more harm than good. If you’re starting from a place where you know you have markers of poor metabolic health, it’s best to start with the basics and create a foundation of better health and a collection of habits for a healthy longevity lifestyle. Ultimately, this is more sustainable for most people.

How is Metabolic Health Defined?

Metabolic health is defined as having the following health markers in the normal range without medication for managing any of them:

• Blood glucose
• Triglycerides
• HDL cholesterol
• Blood pressure
• Waist circumference

Metabolic Diseases and Aging

There is a strong connection between metabolic diseases and healthy aging. Aging in and of itself is a risk factor for metabolic diseases, and we have the simple fact of aging going against us. And with metabolic diseases come accelerated aging in the form of a decline in health and function. So, it’s worth looking at ways to remain as metabolically healthy as possible as we age.

Aging and Insulin Sensitivity

In particular, getting older can result in age-related decline in insulin sensitivity (unhealthy blood sugar). As we age, we lose muscle mass faster unless we do something to work to hang onto it. This results in our bodies being less insulin sensitive. This shift to decreased lean muscle mass and higher adipose fat raises our risk of metabolic diseases, notably diabetes.

As we age, there is also a natural decline in growth hormone and insulin-like growth factor-1 (IGF-1) levels. This decrease also results in higher abdominal fat and more trouble regulating blood sugar.

Estrogen declines for women with age, especially after menopause, contributing to insulin resistance as estrogen makes tissues more sensitive to insulin. For men, a decrease in testosterone with age results in muscle loss and higher body fat, which puts men more risk for insulin resistance.

What Lifestyle Factors Impact Metabolic Health Most?

The following risk factors will have the strongest impact on your metabolic health.  

• Environmental pollutants: Air pollutants, pesticides, heavy metals, endocrine-disrupting compounds accumulate in our bodies with age and put us at risk. Exposure to toxins can cause inflammation, damage your DNA, disrupt hormone health, and harm mitochondrial function (the energy-producing part of our cells).
• Poor diet and nutrition: A diet high in sugary and processed foods sets the stage for metabolic chaos. Conversely a diet high in whole foods full of antioxidants, fiber, omega-3 fatty acids, and adequate nutrients can protect against age-related diseases.
• Lack of exercise, a sedentary lifestyle overall: Lack of exercise contributes to increased body fat, decreased muscle mass and the potential for insulin resistance. Exercise is a key factor in preventing age-related metabolic diseases and helping to maintain a strong healthy body.
• Smoking: Tobacco smoking is connected to metabolic diseases of insulin resistance/diabetes, obesity, cardiovascular disease, and more. In general, smoking is highly aging to the skin and organs. It also contributes to osteoporosis and brain health decline.
• Excessive and prolonged alcohol consumption: You don’t have to stop drinking completely as you get older, but you should be mindful of how much you consume and keep it to moderate amounts. The research is clear that excessive alcohol use contributes to metabolic chaos through weight gain, blood sugar dysregulation/insulin resistance. Alcohol harms the liver (our body’s master detoxification organ) with the potential for developing fatty liver, alcoholic hepatitis, and cirrhosis. Alcohol also impairs the absorption of key nutrients our body needs for metabolic health.

• Poor sleep quality: Not getting enough sleep and sleep disturbances contribute to metabolic health negatively. Poor sleep and/or a lack of it increase the risk for weight gain and obesity, diabetes, and cardiovascular disease. 

• Physical and mental stress: Never underestimate the role of stress on our health, specifically metabolic health. Depression, anxiety, and stress all contribute to accelerated aging and are linked to metabolic diseases. Chronic stress contributes to hormone imbalance, blood sugar regulation and inflammation.

How Do We Address Metabolic Chaos?

Living a metabolically healthy life – a huge factor in aging vibrantly – comes down to the basics of healthy living:

• Move your body every day, ideally getting a mix of cardiovascular and strength forms of movement throughout your week is ideal. The stronger you are, the better your metabolism with function.
• Eat a whole foods diet. Think the Mediterranean diet which is inherently anti-inflammatory and high in antioxidants, whole and minimally processed foods, and fiber.
• Give up smoking if you smoke (this one is pretty much a non-negotiable) and be mindful of alcohol consumption, avoiding excessive alcohol consumption, for sure.
• Dial in your sleep. Key nutrients like magnesium glycinate can help with sleep. Physical activity earlier in the day can also help improve sleep along with hormone balance, blood sugar regulation and not having excess cortisol or an inverse cortisol curve. Exposing your eyes to direct sunlight shortly after waking can help regulate your Circadian rhythms for better sleep.

Maintaining Metabolic Health with Aging

Maintaining metabolic health as we age doesn’t have to be complex, costly, or convoluted. Sticking to the basics of a healthy lifestyle will go a long way. Life is meant to be lived and enjoyed, so we want to enjoy the glass of wine, the piece of birthday cake and the occasional night out dancing until 2am night. It’s about making the healthy choices the majority of the time.    

Sources: Zhang K, Ma Y, Luo Y, Song Y, Xiong G, Ma Y, Sun X, Kan C. Metabolic diseases and healthy aging: identifying environmental and behavioral risk factors and promoting public health. Front Public Health. 2023 Oct 13;11:1253506. doi: 10.3389/fpubh.2023.1253506. PMID: 37900047; PMCID: PMC10603303.