Metabolism refers to the body’s process of converting food into energy. It is essential for multiple functions, including digestion, respiration, blood circulation and temperature regulation.
Several factors, including genetics, health conditions and lifestyle, determine the speed of your metabolism. A slowed metabolism means your body isn’t burning as many calories – which can lead to subtle symptoms like food cravings, dry skin, fatigue and mood swings.
Feeling tired all the time without a clear explanation could be a sign that you have a slow metabolism.
When your metabolism is slow, the process of breaking down food into energy will also be slow – leading to low energy levels. As a result, you may feel tired or tire easily during the day.
Changes in your food intake or body composition (measurement of body fat and lean mass) can also increase your perception of feeling tired.
Dry or lackluster skin is common in the colder months, but if you notice it regularly, it could be a symptom of a sluggish metabolism.
Thyroid hormones that help regulate your metabolic rate are also involved in maintaining skin hydration levels. So when there is an imbalance in thyroid function and a slowing of metabolism, you may experience abnormally dehydrated skin.
If you’re trying to lose weight by eating a nutritious diet and exercising regularly, but you’re still gaining weight, a slow metabolism may be the problem.
When your metabolism is slower, your body can’t convert food into energy as quickly, so it burns fewer calories. In turn, more calories are stored as body fat, making it harder to lose weight.
Feeling cold – even when temperatures have not dropped – is often a symptom of a metabolic disorder.
Body heat is generated through metabolic processes, and a lower body temperature is associated with a slower metabolism.
For example, some studies suggest that people with hypothyroidism (an underactive thyroid gland) and people with obesity may have a lower than normal body temperature due to a slowed metabolism. In these cases, an imbalance in thyroid hormone levels can prevent the body from producing heat properly.
Cravings for certain foods, especially foods high in sugar and fat, can be a result of a slower metabolism.
Studies have shown that food cravings are linked to your metabolic health—especially a diet low in nutrients, unhealthy eating patterns, and unbalanced body composition (such as low muscle mass and high fat mass).
These cravings can also be a sign that your metabolism is not successfully converting food into the energy and nutrition it needs, prompting your body to seek more energy through food.
Occasional mood swings are not a cause for concern. However, frequent mood swings can be the result of a slower metabolism.
Low energy levels and hormone imbalances that come along with a slowed metabolism can contribute to feelings such as irritability and frustration. Older research also shows a potential link between mental health problems and a slow metabolism.
The process of digestion and your metabolism are closely related, because digestion is about the process of breaking down food, and metabolism is about turning food into energy.
A change in your metabolism — like slowing down — can affect digestion. A less active metabolism can lead to unusual digestive symptoms such as constipation, bloating or diarrhea.
A variety of factors help determine how slow (or fast) your metabolism is, including:
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- genetics: Your metabolism is partly determined by your genetics. Some people may have a naturally slower metabolism, while others may have inherited a faster metabolism.
- Age: Metabolism naturally slows as you age – but potentially not until your 60s. Researchers theorize that this may be due in part to age-related changes in your body’s cells and reduced muscle mass.
- gender: Whether you were assigned male or female at birth can affect your metabolic rate due to differences in body size, body composition, and hormone levels. For example, women are more likely to experience a slower metabolism because their bodies have more body fat and less muscle mass than men.
- diet: Dietary factors such as not getting enough nutrients or eating a low-calorie or high-fat diet can affect your metabolic rate. Your metabolism may slow down if your body needs to conserve energy as a result.
- Lifestyle: A slow metabolism can be a result of factors such as a sedentary lifestyle, which leads to burning fewer calories. Another factor is lack of sleep, which disrupts hormone levels that help regulate metabolism. Experiencing chronic stress can also trigger your body to release hormones that cause your metabolism to slow down.
- Certain medical conditions: Health conditions like diabetes can lead to high blood sugar levels that interfere with metabolic rate. Hypothyroidism (an underactive thyroid gland) means that your body does not produce enough thyroid hormone, which is crucial for metabolism.
- Environment: Research suggests that exposure to certain chemicals and toxins in your environment can disrupt your metabolic rate and may be linked to obesity.
While there is no quick fix to speeding up your metabolism, there are several ways to gradually increase your metabolism naturally. for example:
- Follow a nutritious diet: Research shows that eating a diet rich in whole foods, especially protein-rich foods, is an effective way to improve and maintain your metabolism. Your body takes longer to break down protein, so you feel fuller for longer.
- Eat enough calories: Make sure you eat enough calories every day. Although it may seem counterintuitive, eating too few calories signals the body to adjust to that amount – which can manifest itself in a slower metabolism.
- Stay physically active: If practiced consistently, interval training—like high-intensity interval training (HIIT)—and resistance training are both ways to boost metabolism by building muscle mass and improving endurance.
- Prioritize sleep: Regular sleep helps regulate metabolism. Some research shows that people who don’t sleep feel less full after eating and metabolize the fats in their food differently.
- Less stress: Your metabolism can slow down when you’re stressed. Experts believe that chronic stress interferes with the process of breaking down fat in the body. Try incorporating stress-relieving techniques such as reading a book, taking a bath, or meditating.
Your metabolism is the body’s process of converting food into energy for functions such as digestion, circulation and respiration. Several factors can affect your metabolic rate, including genetics, age, physical activity levels, diet, and more.
Signs that your metabolism is slowing down include fatigue, feeling cold, mood swings, food cravings, weight gain and dry skin. Try eating a nutritious diet, getting enough sleep, de-stressing, and exercising daily—and see your doctor if you’re feeling stuck, especially if you have an underlying medical condition.