Metabolism is a set of biochemical processes that enable the body to maintain its vital functions. It plays a crucial role in regulating energy expenditure, managing weight and optimising overall health. Longevity is influenced by a number of factors, including metabolism.
What is metabolism?
Metabolism comprises all the chemical reactions that take place in cells to convert nutrients into energy. It is divided into two main categories:
- Catabolism: Breakdown of molecules to release energy.
- Anabolism: Synthesis of compounds required by the cell using energy.
Basal Metabolism (BM) is the minimum amount of energy required to maintain vital functions at rest. It represents around 60-75% of total energy expenditure.
How does metabolism affect longevity?
Studies show that metabolism plays a crucial role in ageing and longevity. Indeed, when it is slower, it is often associated with a longer lifespan. For example, research has shown that species with a lower basal metabolic rate tend to live longer. Here are six key points to explain how it influences longevity:
- Blood sugar regulation: An efficient metabolism helps maintain stable blood glucose levels, reducing the risk of diabetes and other metabolic diseases that can affect longevity.
- Body weight control: A healthy MB helps maintain an optimal body weight, avoidingobesity-related problems such as cardiovascular disease and hypertension, which can shorten life expectancy.
- Energy management: Metabolism plays a role in converting nutrients into usable energy, supporting cellular function and vital processes essential for increased longevity.
- Reduced oxidative stress: A slower metabolism can reduce the production of free radicals, thereby reducing oxidative stress and cellular damage, contributing to slower ageing and better overall health.
- Systemic inflammation: A balanced metabolism helps regulate the body’s inflammatory response, reducing the risk of chronic inflammatory diseases that can affect longevity.
- Mitochondrial health: Metabolism influences the function of the mitochondria, the energy centres of cells. Good mitochondrial health is essential for increased longevity and vitality.
These mechanisms clearly show that metabolism is a determining factor in ageing and lifespan. Understanding and optimising these processes can therefore have a significant impact on longevity and quality of life.
What factors influence metabolism?
Several factors influence metabolism, including :
- Age: Metabolism slows down with age.
- Gender: Men generally have a higher metabolism than women.
- Body composition: Higher muscle mass increases MB.
- Physical activity: Exercise temporarily increases metabolism.
- Genetics: Genetic variations can influence metabolic rate.
MB and its implications for health
Basal metabolic rate (BMR) is determined by genetics, body size, muscle mass and other factors. A high BM means that the body consumes more energy at rest, which can help maintain a healthy weight and prevent certain diseases. However, too high an MB can also lead to accelerated cell wear and potentially reduce longevity.
The role of diet
Diet plays an essential role. Certain nutrients can temporarily increase the metabolic rate, a phenomenon known as the thermic effect of food (TEF). For example:
- Proteins: Significantly increase MB due to the energy required to digest them.
- Carbohydrates and lipids: Have a lesser effect than proteins.
Physical exercise
Aerobic exercise (such as running) and anaerobic exercise (such as weight training) both increase MB. The benefits of exercise on metabolism include:
- Increased muscle mass: Improves MB.
- Improved insulin sensitivity: Reduces the risk of type 2 diabetes.
Genetics
Genetics play a fundamental role in determining metabolic rate. Variations in certain genes can influence how the body metabolises nutrients and responds to exercise. For example, differences in the FTO gene are associated with variations in basal metabolic rate and appetite. These genetic variations, called polymorphisms, can affect the way a person uses energy and stores fat, which can have an impact on weight management and overall health.
Environmental impacts
Environmental factors such as stress, pollution and sleep quality can influence metabolism. For example, chronic stress can disrupt hormonal regulation and slow metabolism, while good sleep improves metabolic regulation.
How can you optimise your metabolism for greater longevity?
- Maintain a balanced diet: Rich in nutrients and adapted to individual needs.
- Regular physical activity: Combine aerobic and anaerobic exercise.
- Manage stress: Use relaxation techniques such as meditation.
- Ensure a good quality of sleep: Get enough sleep and maintain a regular sleep routine.
