Tag: Health

How does metabolism change with age? The nutritionist speaks – Italian cuisine reinvented by Gordon Ramsay

La Cucina Italiana


Does your metabolism change with age? Let’s start with a fact: for everyone (or almost everyone) there comes a moment in life when you realize that you gain weight more easily. Often the first thing we think is that it is due to our body’s lower ability to burn the calories consumed with food as the years go by. In fact, there are several in the literature Education who investigated how metabolism changes with age. Every 10 years, for example, an adult’s basal metabolic rate (BMR) has been shown to decrease by 1-2% due to the loss of skeletal muscle, thus decreasing energy needs and promoting overweight and obesity. «There are many other factors, however, that could come into play and work in favor of a lower efficiency of metabolic processes comments the nutritionist Simona Melonito whom we asked some questions to clarify how metabolism changes with age.

What is metabolism?

«Metabolism is the set of anabolic and catabolic chemical reactions that occur within our organism explains nutritionist Simona Meloni. «The former exploit smaller reagents to create larger molecules, for example the synthesis of proteins starting from amino acids; catabolic ones, on the contrary, break down large molecules to obtain smaller ones or free individual components such as the breaking of long glycogen molecules to obtain glucose” says the expert. «The presence of all these reactions has the objective of maintaining homeostasis, i.e. the balance of our body’s functions. Metabolism is also our ability to produce energy from the nutrients present in the foods we eat daily and possibly store it. Some people are born with a less efficient metabolism in which the ability to conserve the energy produced by these chemical reactions is very high and for this reason they have a greater ability to gain weight easily. On the contrary, people whose metabolism has a more efficient activity tend to dissipate too much energy and therefore waste it while managing to maintain a healthy weight more easily.”

Because the metabolism slows down

There are several factors that can favor a lower efficiency of the metabolism, starting from the type of diet you follow. «The lack of carbohydrates, fats, proteins, vitamins and minerals at the table can lead to metabolic imbalances with consequences on the functionality of our organs and on health in general says nutritionist Simona Meloni. «A low-calorie diet continued for too long and associated with a sedentary lifestyle leads the body to adapt to a state of energy conservation, lowering the basal metabolism. But there’s another factor that’s often brought up when talking about a slowing metabolism: age. As the years go by metabolism changes primarily due to hormonal changes. «The excessive or reduced production of a hormone can modify the metabolic structure. However, hormones change not only based on age, but also based on unfavorable conditions such as sleep deprivation and thecellular aging, which leads to a slowdown of all reactions because they are no longer necessary for growth. Furthermore, with age the assimilation of nutrients is reduced with a greater risk of suffering from deficiencies of some nutrients useful for metabolic reactions. The greater production of free radicals that normally occurs within our body and increases with age can also be another factor that can worsen the metabolism. The presence of chronic inflammation can equally be a further factor that works against its correct functioning.”

When metabolism changes for women and men

Another factor that influences metabolism is gender. Women, by nature, have a lower amount of muscle mass and lean mass and more fat mass than men, therefore a less efficient basal metabolism. «In women a crucial moment is the arrival of menopause. Around the age of 50, the collapse of the hormones progesterone and estrogen leads to a much faster change than in men who already in premenopause leads to a change in the accumulation of fats and physical conformation with an accumulation affecting the upper part of the body, therefore abdomen, back, arms” says the expert. «In men, the arrival of andropause and the sudden drop in testosterone causes a greater ease in accumulating fat in adipose tissue, especially visceral fat, but the change is much slower and more progressive and occurs around the age of 70.

Effective remedies for metabolism

«To maintain an active metabolism even with age, it is essential that the diet is rich in fruit and vegetables, which contain nutrients that can contribute to its correct functioning. The diet must also be balanced: the deficiency or excess of macronutrients, for example diets that are too rigid and continue for too long in which an important category such as carbohydrates is eliminated, can negatively influence metabolic processes. And, again, we need to maintain an active lifestyle and carve out spaces for relaxation.”

Apple and longevity: how to use the fruit of health in the kitchen – Italian cuisine reinvented by Gordon Ramsay

La Cucina Italiana


Just like the wines, in the Val Venosta Apple recipe book, each variety of apple is combined with other ingredients both to enhance its nutritional effects and to enhance its flavour. To begin with, as an aperitif, you will find the recipe for an infusion of green tea and Pinova apple, which is characterized by floral notes and a balance of sweetness and acidity. Why were they put together? «The apple allows you to absorb 100% of epigallocatechin from green teaan important polyphenol, its absorption is significantly reduced if tea is combined, as is often done, with milk” explains Dr. Manzi.

How to use apples to reduce sugars

As an appetizer, then, there is a caponata with artichokes, celery, tomato and Red Delicious apples, used in this mix because with their typical sweetness they perfectly balance the ingredients of the recipe which otherwise generally requires the use of sugar. Another idea? Among the dishes on the menu, tried for you in Bologna in Dr. Manzi’s restaurant, we particularly appreciated black black rice with Granny Smith apple and hazelnutsin a heart-friendly combination that combines the antioxidant protection of vitamin E from hazelnuts with the potassium of apple.

What to pair apples with in savory dishes

«The apple is the food of health, a superfood, and with the right combinations its effects can be enhanced explains Dr. Manzi. «In general I suggest accompanying it with other heart-friendly foods such as fish and dried fruit. They are rich in good fats and combined with potassium and apple pectin they are a decidedly winning mix.” Blood sugar? «The apple, like all fruits, contains sugar, but in quantities well mixed with fiber and water. Eaten fresh, in small quantities, it does not cause spikes. Furthermore, with the right combinations, it also helps to reduce absorption.”

Other articles from La Cucina Italiana that might interest you

10 winter breakfasts, sweet and savory, good and healthy – Italian cuisine reinvented by Gordon Ramsay

10 winter breakfasts, sweet and savory, good and healthy


A healthy breakfast is essential to face the cold season. This is why we advise you to abandon biscuits, croissants and rusks to try ours winter breakfasts. We offer both sweet and savory options, and all with a healthy focus. Because a butter croissant is a joy for the palate to indulge in every now and then, but unfortunately it is not balanced from a nutritional point of view.

Why is it important to have breakfast?

With breakfast we break the night fast and we activate the metabolism. Furthermore, with the right breakfast, we avoid sudden attacks of hunger during the morning. If we don’t eat adequately first thing in the morning, we risk slowing down our metabolism and not having enough energy to face daily challenges.

How should a healthy breakfast be made?

There perfect breakfast exists. It is the one composed of:

  • a source of carbohydrates: which can be oat flakes, bread or flours (oats or wholemeal, for example);
  • a source of protein: eggs, Greek yogurt, low-fat cheeses;
  • a source of good fats: dried fruit, sugar-free dried fruit cream, extra virgin olive oil, avocado, but also dark chocolate, minimum 70%;
  • a source of vitamins and mineral salts: fruit or vegetables.

One of these nutrients must be present at every breakfast. Only in this way will we be able to have the energy necessary to face the day healthy and without feeling weighed down. But please note: all different types of nutrients must be alternated. No to the same breakfast every day.

Rush: a great enemy

Breakfast represents 20-25% of our daily energy needs, so it deserves the right amount of time to be prepared and enjoyed. Are you always in a hurry? Don’t worry: many of the breakfasts we offer can be also prepare the night before. This is the case of protein crêpes, protein pancakes, light savory pies, rice and milk and porridge.

10 perfect winter breakfasts, sweet and savory

Ready to revolutionize your breakfasts? Prepare to be varied, to be surprised and above all to feel full of energy.

Proudly powered by WordPress

By continuing to use the site, you agree to the use of cookies. Click here to read more information about data collection for ads personalisation

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.

Read more about data collection for ads personalisation our in our Cookies Policy page

Close