The older you get, the harder it becomes to stay fit. The most common challenges that you will face are maintaining muscle mass, keeping off the weight, and feeling like you have the energy you need to get through the day.

A big reason for these challenges is that our metabolism begins to slow as we get older. However, there are a few important things you can do to fight back and keep your metabolism going.

When it comes to your metabolism, the following 3 things make all the difference:

1) Consistent exercise.

Exercise helps you to build and maintain lean muscle mass, which is the furnace for your metabolism. As we get older, we lose our muscle if we are not consistently exercising. That means you need to have 3-5 days per week where you are moving around!

2) Stay hydrated.

Without the proper fluids, your body cannot function at its best. Your cells depend on water to function, and it’s your cells that determine your metabolic rate. When your cells are working well, metabolism is not an issue.

3) Eat the right foods.

What you put in your body does not just impact your weight. It also affects your hormones, which in turn impact your metabolism. So, while not eating too much is certainly important, eating enough of the right things is equally important for boosting metabolism.

And that is what we are going to focus on today. While there are plenty of other metabolism-friendly foods that didn’t make the list, this is a great place to start! Running is a high impact

Here are the top 9 foods you can start adding to your diet today:

1) Cinnamon

This spice helps with the metabolism of carbohydrates and sugar, which could save you from storing excess fat. Try it sprinkled in your morning coffee for a double-dose of metabolic boosting power!

2) Brazil nuts

Most people don’t think about selenium when it comes to metabolism, but it is actually vital to the health of your thyroid gland…which is responsible for regulating your metabolism! Just a handful of Brazil nuts supplies your body with well over 100% of the daily recommended intake of selenium.

3) Fish

Taking fish capsules with omega-3 fatty acids, or eating fish, helps reduce insulin levels and supports weight loss. There has also been research that suggests that fish (or fish oil) can help to increase resting metabolic rates.

4) Spinach

Dark, leafy greens such as spinach or kale are packed with nutrition. They are high in iron, so eating an extra salad can help your body regulate metabolism and thyroid function. Iron is also essential to ensuring your body is receiving enough oxygen via red blood cells.

5) Grapefruit

Fat oxidation is a process that can become less efficient as you age. Fortunately, it’s possible to help bring your body back up to speed with healthy doses of vitamin C. So, whether you go for a grapefruit or orange, getting in more vitamin C is going to help!

6) Grass-fed beef

Opting for grass-fed (as opposed to grain-fed) beef is definitely worth the extra money. The age-old phrase “you are what you eat” proves true for cattle, as well.

Cows that are fed a healthy, natural diet of pasture grass have higher nutritional value. This includes omega-3 fatty acids, which you now know help your body maintain an optimal metabolism.

7) Protein powder

Some people have a hard time getting enough protein in their diet. A supplemental protein source can boost your protein intake to where it needs to be and help your body maintain muscle, while burning fat, during diet and exercise.

When looking for a quality protein, just make sure you find a brand that has been third party tested. Supplements are usually not regulated very well, so having it tested by someone other than the company that makes it will insure quality.

8) Water

I know I already mentioned this, but it’s worth talking about again. Water is arguably the most important and effective item on this list because it is so critical for metabolism regulation!

It aids in digestion, flushes waste, and regulates body temperature. And since our bodies are made of up to 60% water, drinking plenty of it helps maintain optimal health and function. This includes your metabolism!

9) Blueberries

Metabolism naturally slows down as you age. However, antioxidants have been shown to hold anti-aging compounds that can help you win the fight against time.

Blueberries are an excellent source of antioxidants. Eat them atop greek yogurt for a calcium and protein boost, as well.

Ok, now you have your list, but also know that the main goal of all good diets is that they are balanced and varied.

Getting enough protein, carbs, and fat, and getting them through a wide variety of foods, is going to help make sure you get all the vitamins, minerals, and phytonutrients your body needs to function at its best.

This list can give you some good ideas of what to add, but don’t think that just because you are now eating 10 cups of blueberries you are going to see great results!

Just think of this as a spark to start making some positive changes in your diet and your life. And if you want more support on diet (and exercise), that is where we can help.

Right now, you can sign up for our 28-Day Kickstart Program where we will give you a simple-to-follow diet while also developing a custom exercise program for you.

Sometimes, having a coach to help support you while you make changes is what you need. It’s not enough to know what to do. You need someone to keep you accountable to those changes as well.

So, if you are ready to take back control of your health and fitness, click here to learn more today!

Mint Condition Fitness empowers people to take control of their fitness and fully enjoy the life they have built.