What Does Your Metabolism Have to Do with Healthy Aging? More Than You Think.

By: Dr. Sue Paul, Sr. Dir. Well-being & Brain Health, Asbury Communities, Inc. 

What if some of the most important things you can do for your brain, heart and independence begin with something you rarely think about: your metabolism?

Most of us associate metabolism with weight or how quickly our bodies burn calories. But metabolic health influences much more, from how we manage blood sugar and maintain muscle to how well our hearts and brain’s function.

And as we age, those connections become increasingly important.

Consider this: According to the Centers for Disease Control and Prevention (CDC), more than 1 in 3 American adults has prediabetes, and many don’t know it. That’s significant because metabolic conditions can develop quietly, long before noticeable symptoms appear.

In recognition of National Diabetes Awareness Month, I recently spoke with Dr. Gerti Tashko, a Rockville, Maryland, endocrinologist with expertise in diabetes, metabolism, cholesterol disorders, hypertension and obesity medicine.

Our conversation reinforced something I believe is essential to healthy aging: The systems in our bodies are interconnected, and caring for one can positively influence another.

Here are five insights from our discussion that I think everyone should know.

One of the first things Dr. Tashko explained is that metabolic health isn’t defined by a number on the scale.

It’s about how effectively your body processes and uses energy.

Healthcare professionals often look at five measurements when evaluating metabolic syndrome, a cluster of risk factors associated with heart disease, stroke and type 2 diabetes:

You can be at a weight that seems healthy and still have metabolic risk factors that deserve attention.

What you can do: At your next healthcare appointment, ask about your blood sugar, blood pressure, and cholesterol. Understanding your numbers is an important first step toward managing your health.

When I asked Dr. Tashko where people should begin, his answer was refreshingly straightforward:

Good food. Good exercise. Good sleep. Low stress.

These four habits form the foundation of metabolic health.

And they influence one another. Poor sleep can affect appetite and energy. Ongoing stress can influence blood pressure and blood sugar. Regular physical activity helps the body use glucose more efficiently.

The challenge, of course, is making these habits part of everyday life.

My advice? Don’t try to change everything at once.

What you can do: Choose one manageable improvement this week. Add a vegetable to your dinner, take a short walk after lunch, establish a more consistent bedtime, or make time for something that helps you unwind.

Small changes are easier to maintain, and consistency matters.

We know that walking and other cardiovascular activities are important. But one point from our conversation deserves special attention: the role of muscle in metabolic health.

Muscles help our bodies use glucose from the bloodstream. Maintaining muscle can support blood sugar regulation while also helping preserve strength, balance and mobility.

For older adults, that translates into something deeply meaningful: independence.

Think about the activities you want to continue enjoying. Gardening. Traveling. Playing with grandchildren. Getting out of a chair comfortably. Carrying your own groceries.

Muscle strength helps make those everyday moments possible.

The CDC recommends that adults 65 and older include muscle-strengthening activities at least two days a week, in addition to aerobic and balance activities, as their health and abilities allow.

Dr. Tashko also emphasized the importance of exercising safely, using proper techniques and allowing time for recovery.

What you can do: Explore strength-building activities appropriate for your abilities, whether that’s resistance bands, light weights or guided exercises. If you’re beginning a new routine, consult your healthcare professional.

You’ve probably heard about GLP-1 medications and their growing use in diabetes and weight management.

Although these treatments have recently received considerable attention, the first GLP-1 medication was approved by the FDA in 2005.

Dr. Tashko explained that these medications can be valuable for appropriately selected patients, including some older adults. But they require individualized care and ongoing monitoring.

That’s especially important as we age, when maintaining muscle, adequate nutrition and hydration can be critical.

Medication may be part of the solution, but it doesn’t replace the importance of nutrition, physical activity, sleep, and other healthy habits.

What you can do: If you’re considering a GLP-1 medication, have a conversation with your healthcare professional about potential benefits, risks, and whether it’s appropriate for your individual needs.

Of everything we discussed, this connection may be the most important thing.

Research continues to reveal relationships between metabolic health and cognitive health. Conditions such as type 2 diabetes and metabolic syndrome have been associated with an increased risk of cognitive decline.

That doesn’t mean a person with diabetes will develop dementia. It does suggest that caring for our metabolic health may be one meaningful part of supporting brain health as we age.

And that’s an important reminder.

When we talk about brain health, we often focus on memory exercises, learning something new, or staying socially connected. Those activities matter. But so do blood sugar management, cardiovascular health, physical activity, nutrition and sleep.

Our brains are part of our bodies, not separate from them.

What you can do: Think of your daily health choices as investments in both your physical and cognitive well-being. Supporting your heart, muscles, and metabolism may also support your brain.

One Small Change. A Meaningful Investment in Your Future.

Here’s what I hope you’ll remember from my conversation with Dr. Tashko: It’s never too late to take an active role in your health.

You don’t need to overhaul your life or tackle every health goal at once.

Start with one question: What’s one thing I could do this week to better support my health?

Maybe it’s scheduling a checkup, taking a walk with a friend, incorporating strength exercises or making sleep a greater priority.

Whatever you choose, make it something realistic that you can build upon.

Because healthy aging isn’t just about living longer. It’s about maintaining energy, strength, cognitive health and independence to continue doing the things that give our lives meaning.

And that’s something worth investing in, at every age.