Metabolic exhaustion, silent problems in your 30s
At the age of 30, work often requires more pressure, accompanied by a busy, sedentary lifestyle. Feeling tired for a long time and having difficulty maintaining energy can not only be caused by psychological stress but also a manifestation of metabolic exhaustion. Although this is not an official medical term, experts often use it to describe metabolic syndrome, a group of lifestyle disorders that increase the risk of obesity, cardiovascular disease and type 2 diabetes.
Dr. Christopher Gardner, a nutritionist at Stanford University (USA), commented: When you enter your 30s, your body begins to react differently first. Poor diet combined with stress and lack of exercise makes metabolism weaken faster.
Why is your metabolism slowing down?
There are three main reasons for this condition.
First, the metabolic rate naturally decreases with age. metabolic health coach Karan Sarin (India) said: "In your 30s, your body no longer burns calories as quickly as before, leading to easier fat accumulation, especially in the abdomen."
Second, muscle mass is gradually decreasing. Studies at the US National Heart Association show that muscles are a powerhouse. When muscle is reduced, even at rest the body consumes fewer calories.
Third, hormonal changes. The article in Nutrients magazine affirmed that women entering the premenopausal stage early can have sleep disorders and gain weight, while men often have low testosterone. Both men and women tend to be insulin resistant, making fat accumulate easily.
Modern lifestyle contributes to aggravating
Another factor is toxic living habits. Sitting at the computer for 8 - 10 hours a day, eating quickly with processed foods, drinking plenty of milk coffee or milk tea to fight fatigue, all make the body more exhausted. A report by the National kidney Foundation (USA) shows that: sitting for a long time increases the risk of obesity and diabetes, even if the BMI index is still normal. This phenomenon is called normal weight but unhealthy metabolism.
Prolonged stress is also an important cause. High cortisol makes fat accumulate around the abdomen, while destroying muscles, which is the foundation for an effective metabolism.
Three steps to recover your metabolism
Experts recommend that small but consistent changes can make a difference:
Respeate actively: take a brisk walk or stand up to exercise for a few minutes an hour.
Eat whole foods: increase vegetables, fruits, whole grains, and lean proteins over snacks.
Get enough sleep: Maintaining a fixed sleep schedule helps balance hormones, supports metabolism.
There is no miraculous solution, Dr Gardner emphasized. What is needed is sustainable daily adjustments. Just reduce a can of soft drinks per day and walk for another 20 minutes, your metabolic health will improve significantly over time.
Metabolic exhaustion is not a life sentence. Early recognition and timely adjustment will help the 8x and 9x generations maintain energy to both conquer their careers and protect their long-term health.
