Let's talk about metabolic health and what influences a healthy metabolism!
Unfortunately, the American population is seeing a continual decline in metabolic health as time goes on. Metabolic health (healthy metabolism) determines how well the body converts food and stored energy into fuel the body can utilize. If there is a decline in metabolic function, issues like diabetes, obesity, and cardiovascular complications can occur.
A healthy metabolism means the body can convert fats and stored energy into fuel (anabolism) and breakdown fats, carbs and proteins into the forms the body can absorb (catabolism). A healthy metabolism has a steady balance between anabolism and catabolism and when the body can properly use the food we eat, we are metabolically healthy.
When the body's metabolism is functioning slower, this means that fewer calories are being burned when the body is at rest. This increases the risk for obesity and subsequent health complications. Read on to learn more about how you can support your metabolic health!
Blood Sugar
One of the most important factors for a heathy metabolism is blood sugar balance. Steady blood sugar or glucose levels are a key indicator of metabolic health. When blood sugar levels fluctuate with spikes and dips the body responds by releasing insulin into the blood stream. Insulin signals the cells to absorb the glucose from the blood stream where it can be used for fuel or stored for energy. When there is too much variability or fluctuation in blood sugar levels this can cause what is known as insulin resistance. Insulin resistance disrupts metabolism by decreasing the cells response or reaction to insulin, when this happens blood sugar levels can rise. Higher blood sugar levels prevent the body from burning fat, which can lead to unwanted weight gain.
Eating healthy, well-balanced meals that include protein, fiber, healthy carbs, and healthy fats is the best way to keep a steady blood glucose level. Another way to balance blood glucose levels is by reducing the amount of refined sugar and simple carbohydrates you consume. Examples of simple carbs are white bread, pasta, cereal, and pastries.
Exercise
Exercise boosts metabolism in several different ways. Exercise increases the metabolic rate or number of calories that are burned. This helps optimize fat and protein metabolism. Exercise also boosts resting metabolic rate which means the body is burning more calories at rest.
Exercise also builds lean muscle mass. Muscle has a higher metabolic activity rate than fat. A body with more muscle burns more calories because muscle cells use and burn more calories than fat cells.
Incorporating exercise into your daily routine doesn't have to be hard. Simply moving your body just 10 minutes a day can make a huge impact. Try something simple that doesn't require any equipment like walking, aerobics, or Pilates.
Sleep
Decreased sleep quality or quantity can lead to insulin resistance. As stated above, insulin resistance in itself can negatively impact the function of the body's metabolism but lack of sleep can cause other issues with metabolic function like increased ghrelin (the hunger hormone). A lack of good quality sleep can actually cause you to be hungrier! Decreased sleep also causes decreased leptin (the fullness hormone), which can lead to overeating. Additionally, sleep deprivation can cause a lack of energy that leads to decreased physical activity. All of these factors, especially when combined, can negatively impact your weight and your metabolism. These combined factors can also increase your risk of diabetes, obesity, and cardiovascular disease, all of which further reduces your metabolic health.
There are several factors that influence sleep quality and quantity. Turn off electronics and hour or so before bed, refrain from eating several hours before you normally go to sleep, and stay hydrated. These are simple but effective actions you can take to ensure a better night's sleep.
Key Takeaway
Your metabolic health is directly correlated to overall health so taking steps to become more metabolically healthy is important for your physical health. The first and most important factor to a healthy metabolism is blood sugar balance. Keeping a stable blood glucose level by eating a well-balanced diet of protein, fiber, and healthy fats is key. Getting adequate exercise and good quality sleep also play important roles in metabolism function.
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