With over 25 years of experience in food and nutrition, nutritionist and medicinal chef Rachel Graham gives our readers three tips on managing a slow metabolism.

Top tips if you suffer from a slow metabolism

Having a slow metabolism is frustrating, as it can be difficult to maintain a healthy weight. In addition, a slow metabolism can slow you down – low energy levels are common symptoms of a slow metabolism.

The good news is there are steps you can take to support your metabolism and boost your energy levels for improved long-term health and well-being

Those particularly affected by a slow metabolism are women in midlife. Women in perimenopause (approximately 45–50 years old) often experience a slowdown of their metabolism because of a decline in oestrogen.

However, this is not the only contributing factor – often, a poor diet, going too long without food, inactivity, or poor sleep can also be key driving factors. 

To rev your metabolism and get things working as they should be, consider using the following tips to help you get back on track.

Focus on magnesium

One of the key elements in supporting a healthy metabolism is magnesium. The problem is that many of us are not consuming enough magnesium-rich foods. Some of you may know of magnesium’s benefits to help aid relaxation. However, magnesium also plays a crucial role in various bodily functions, including energy production, protein synthesis, and muscle function.

Furthermore, it is also essential for metabolising the main macronutrients: Carbohydrates, fats, and proteins.

Magnesium deficiency symptoms are not always obvious as they are very similar to menopause symptoms + only 1–2% of our body’s magnesium stores are represented in the blood – so blood tests aren’t the best place to check for deficiency.

To optimise your magnesium intake, I recommend increasing your magnesium-rich food intake, i.e. dark leafy greens like spinach and kale, nuts and seeds, legumes, and whole grains. These are all excellent sources of this life-essential, major mineral.

Another convenient and versatile option is adding shelled hemp seeds to your diet. Shelled hemp is also a rich source of magnesium.

Add shelled hemp seeds to your diet

Shelled hemp is a powerhouse of nutrition, and its benefits extend well beyond its high magnesium content.

Hemp seeds contain all nine essential amino acids (the building blocks of proteins), making them a complete protein source. Hemp seeds are also rich in omega-3 and omega-6 fatty acids, which are essential for brain function and heart health.

Including shelled hemp in your diet can help increase satiety, promote healthy digestion, and support muscle recovery and growth.

Linwoods Shelled hemp is a fantastic plant-based protein, healthy fats (ALA), fibre, and magnesium source. Its nutty flavour and soft texture make it a versatile ingredient in various dishes.

Add tablespoons of Linwoods-shelled hemp to your morning smoothie, or sprinkle it over your porridge or overnight oats. Two tablespoons is the effective dose.

Mix it into your favourite yoghurt or even blend it into pesto for a nutritious protein and magnesium boost! Linwood’s shelled hemp can significantly boost magnesium levels, supporting your metabolism and overall health and well-being.

Maintain an active lifestyle if you have a slow metabolism

While incorporating magnesium-rich foods and other nutritious foods, i.e. Linwoods shelled hemp seeds, into your diet is effective, it is equally important to maintain an active lifestyle. Regular exercise can help rev up your metabolism, support a healthy weight, and improve overall health and well-being.

Engage in activities you enjoy, whether swimming or practising yoga and pilates. The best exercise is the one you do regularly! Aim for a combination of cardiovascular exercises to boost calorie burn and strength training exercises to build lean muscle mass. Muscle tissue requires more energy to maintain, so increasing your muscle mass can help support a healthy metabolism.

Additionally, try to incorporate small bursts of N.E.A.T activity throughout your day. (Non-exercise activity thermogenesis) These are activities outside your scheduled exercise time, i.e. taking the stairs instead of the lift, parking your car further away from your destination and walking the rest of the way.

Going for a short walk during your lunch break etc. These little changes can add up and significantly boost your metabolism and overall energy levels.

Nothing else will reduce your chronic disease risk factors like a good diet. Incorporating optimum doses of key nutrients is the #1 way to extend your health span beyond societal norms.

Being optimally nourished will provide boundless energy for daily activities and support your metabolic health to thrive for years to come.

Linwoods Shelled Hemp is a great source of complete plant protein and magnesium – the mineral we need most to support energy levels and the metabolism of carbohydrates, fats, and proteins.