Metabolism

Paleo Diet and Metabolic Health

Metabolic health refers to the effective functioning of body processes by having optimal serum glucose levels, cholesterol, insulin concentrations, lipid profiles, and blood pressure. The five metabolic health markers are: blood sugar, triglycerides levels, high-density lipoprotein (HDL) cholesterol, systolic and diastolic blood pressure, and waist circumference. Metabolic health helps maintain a sustainable life, prevents the risk of metabolic diseases, and improves the quality of life.

Recently, there has been a sudden spike in metabolic health disorders such as metabolic syndrome, obesity, type-2 diabetes, and fatty liver diseases. Factors responsible for the sudden increase of metabolic disorders are associated with people’s diet, behaviour, lack of physical exercise, sedentary lifestyle, smoking, age, and gender.

Foods high in saturated fats and carbohydrates, sweetened beverages, and highly processed foods can lead to obesity, hypertension, hyperlipidemia, and insulin resistance. A diet containing high saturated fat and carbohydrate content with low fibre content can be detrimental to your health. In addition, increased consumption of sweetened beverages, carbonated drinks, and processed and high sodium foods.

It can alter metabolic responses leading to abdominal obesity and insulin resistance. In addition, a high intake of refined and processed foods can lead to increased metabolic abnormalities. Therefore, the best way to stay healthy is by implementing new, healthy habits.

Calorie counting is a compelling method to cut down on weight. However, it is essential to consume nutrient-dense foods. In addition, when you lose a few kilos, you can easily gain it back if you don’t change your eating habits. Usually, it piles up the lost weight by eating more. Therefore, diet plans do not lead to long-term weight loss.

How to Know if Your Metabolic Health is at Optimum Level?

Eating nutrient-dense foods can provide your body’s nutrients to thrive and stay healthy. In addition, eating a balanced meal will help you balance your blood sugar and avoid huge spikes. Now, if we eat mindfully and pay attention to how we feel after every meal or physical activity we undertake, we will be able to identify specific foods that make us feel too tired and full.

A simple way to understand your body’s response to blood glucose levels and metabolic health is to check your current weight. If you are outside the healthy range, you might have metabolic dysfunction. You will wear a continuous glucose monitor (CGM) for 14 days to determine the best foods for your metabolic health. Finally, your health coach would be able to create a personalised meal plan based on your glucose levels.

Improving Your Weight Loss Effort and Metabolic Health

Proper nutrition helps combat insulin resistance, obesity, liver diseases, PCOS, diabetes, cardiovascular diseases, and other metabolic disorders.

The Paleo diet is a diet plan based on the foods commonly eaten in the Stone Age. In other words, it is a modern interpretation of humans’ diet during the Palaeolithic era. It is also known as the caveman diet, hunter-gatherer diet, or stone-age diet. The diet consists of high protein, moderate fat, low carbohydrates (limiting high glycemic index carbohydrates), high fibre, and low sodium and refined sugar. Furthermore, the diet contains many monounsaturated and polyunsaturated fats such as DHA and EPA.

The Mediterranean diet, DASH (Dietary Approaches to Stop hypertension), and Nordic diet include fruits, plants, whole grains, dairy, vitamin D, calcium, and omega-3 fatty acids. They help reduce the individual markers of metabolic syndrome.

A plant-based diet rich in fruits, vegetables, legumes, and grains, along with a moderate intake of fish and dairy products, is considered the best to improve metabolic health. A fibre-rich diet may help reduce the risk of metabolic syndrome, diabetes, gastrointestinal diseases, and cardiovascular diseases. Moreover, a high intake of fibre-rich foods nourishes your gut bacteria.

Fruits and vegetables contain biologically active phytochemicals such as polyphenols. They exhibit antioxidant, anti-inflammatory, and anti-bacterial properties. Also, these phytochemicals may help combat systemic oxidative stress, a crucial factor in obesity and metabolic syndrome.

Note

A healthy weight loss and metabolic health depend significantly on your eating habits and exercise routines. The paleolithic diet focuses on eating lean meats and seafood, fresh fruit and vegetables, nuts and seeds. In addition, it is a high protein, low-carb diet that may improve your metabolic health and aids in weight loss. However, before following any diet, it is best to consult a nutritionist to understand the diet’s potential effect on your body.

Benefits of Good Metabolic Health

Stable and sustained energy throughout the day

Sharp memory and learning ability

Sustained exercise endurance

Increased basal metabolic rate (fast fat-burning ability and healthy weight)

Improved mental health (stable mood, decreased anxiety, depression)

Delays the progression of ageing signs (wrinkles, fine lines) and improves skin quality

Enhances fertility and sexual health

A high-functioning immune system

Lower risk of chronic metabolic diseases

Palaeolithic Diet

The palaeolithic diet emphasises increased consumption of lean meat, fish, shellfish, fruit, vegetables, eggs, nuts, and seeds. It excludes grains, legumes, cereals, dairy, ultra-processed foods, refined sugar and grains. Instead, it includes various vegetables, fruits, nuts, seeds, unprocessed meat, seafood, and fish. It emphasises eating local and seasonal foods with beverages such as water, herbal tea, coffee and smoothies. The paleo diet is relatively high in vitamin B-complex, D, E, K, coenzyme Q10, alpha-lipoic acid, polyphenols, carotenoids, polyunsaturated fatty acids, and minerals such as selenium, magnesium and zinc.

The Paleo diet typically resembles a low carbohydrate diet. The average energy intake in the palaeolithic diet varies from 1344 ±521 kcal to 2079 kcal. A typical palaeolithic diet gets 35% of its energy from fats, 35% energy from carbohydrates, and 30% energy from protein. This diet provides more fibre, up to 45-100 g, than a regular diet. Dieticians do not emphasise calorie counting and portion sizes in this diet.

Association between Paleo Diet and Metabolic Health

Palaeolithic diet shows favourable changes in risk factors of metabolic health such as weight, waist circumference, glycated haemoglobin (HbA1c), blood pressure, glucose tolerance, insulin secretion, insulin sensitivity, and lipid profiles.

A study suggests that the paleolithic diet effectively improved waist circumference, triglycerides, blood pressure (systolic and diastolic), HDL cholesterol, and fasting blood sugar. The paleolithic diet is more effective than the other randomised-controlled diet. It reduces waist circumference, triglyceride levels, systolic and diastolic blood pressure, and fasting blood sugar. Furthermore, the study showed a more significant reduction in fasting blood sugar. In addition, there was an increase in HDL cholesterol levels, indicating a decreased metabolic disease risk. The palaeolithic diet may effectively help reduce body weight and metabolic disease risk.

Another study found that a paleolithic diet decreased lipogenesis-promoting factors, improved insulin sensitivity, and reduced triglycerides levels. It reduces the risk of all-cause mortality and oxidative stress in people with metabolic health conditions.

A study suggests that in short-term conditions, the paleo diet can improve fat mass, insulin sensitivity, glycemic control, and leptin levels in patients who have type-2 diabetes.

Foods to Eat

Fresh and frozen fruits: berries (blackberries, blueberries, strawberries), olives, apples, melon, grapes, banana, citrus fruits, peaches, and plums

Vegetables, root vegetables (sweet potatoes, cassava), mushrooms, cauliflower, broccoli, Brussel sprouts, butternut squash, cabbage, kale, and spinach

Nuts and seeds: almonds, cashews, pistachios, walnuts, macadamia nuts, pecans, hazelnuts, pine nuts, brazil nuts, pumpkin seeds, chia seeds, sunflower seeds, flax seeds

Lean meats, especially grass-fed and sustainably sourced meat or wild game

Wild-caught fish and shellfish, especially those rich in omega-3 fatty acids, such as salmon, mackerel, and albacore tuna

Eggs, seafood, and organ meat such as liver

Oils from fruits and nuts, such as olive oil, walnut oil, flaxseed oil, coconut oil, avocado oil, and rapeseed oil

Herbs supplements, algae, yeast, chocolate

Coffee and tea with some plant-based unsweetened nut milk or raw honey and maple syrup

Fresh and dried spices

Consume the Following Foods in Moderation

Dried fruits

Salted seafood

Fat meat (red meat)

Potatoes

Cured meats

Red wine

Foods to Avoid

Whole grains and cereals such as wheat, oats, maise, rice, and barley

Legumes, such as beans, lentils, peanuts, and peas

Milk and dairy products

Refined grains and sugar

Refined sugar and salt

Canned foods

Candies, ice cream, sorbet, soft drinks, juices, and syrups

Highly processed foods

Alcohol

Refined vegetable oil such as canola oil, soybean oil, grapeseed oil, and cottonseed oil

Artificial sweeteners and flavouring agents

Potential Benefits of the Paleo Diet

The Paleo diet encourages a high intake of fruits and vegetables that reduce blood pressure, LDL cholesterol levels, and the risk of congestive heart disease and stroke.

High consumption of fruits and vegetables can provide many essential nutrients such as vitamins and minerals. Moreover, it improves the immune system and repairs cellular damage because of the antioxidant properties found in micronutrients.

This diet limits sodium intake and restricts the intake of refined carbohydrates. As a result, it helps lower blood pressure. In addition, it may help reduce the risk of developing metabolic diseases such as diabetes and cardiovascular disorders.

It may help decrease the inflammation markers and oxidative stress affecting mortality and morbidity in people. Eating fruits and vegetables in a paleo diet increases phytochemical levels and reduces inflammation.

Study indicates that a Palaeolithic diet lowers the risk of developing cardiovascular diseases, metabolic syndrome, type-2 diabetes, cancer, acne vulgaris, and myopia.

Weight management: A Palaeolithic diet can support healthy weight loss. Incorporating the paleo diet can help improve the free leptin index, significantly reducing waist circumference. Weight management is effective in this diet because of the high intake of fibres and low intake of dairy products and refined sugars.

A study shows that the paleo diet increases the secretion of incretin and anorectic gut hormones that help suppress the appetite. The dietary pattern of this diet improves satiety levels and causes lower energy intake aids in weight loss. The energy density is low because of the high intake of fruits, vegetables, and protein-rich foods. Also, it emphasises water intake, which also helps boost metabolism. Furthermore, this diet limits refined sugar intake, further preventing constant cravings leading to weight management and enhancing metabolic functioning. Low-fat dairy decreases waist circumference and BMI, which helps reduce the risk of developing metabolic diseases.

Body weight reduction significantly decreases fasting insulin concentrations. Thus, body weight is an essential factor affecting fasting insulin levels. Insulin resistance is dependent on fasting glucose and insulin levels. Insulin resistance is associated with obesity, altered lipid profile, hypertension, cancer, and autoimmune disease. Studies show that a dietary pattern focusing mainly on meat, fish, egg, vegetables, fruits, berries, and nuts effectively improves insulin resistance predictors.

Safety Concerns Regarding Paleo Diet

Various concerns regarding the Palaeolithic diet are as follows:

It may increase the risk of deficiencies such as calcium and some vitamins if you do not eat these nutrients consistently from the allowed foods or a vitamin supplement. For example, one small, short-term intervention study of healthy participants showed a 53% decrease from baseline calcium intake after following a Paleo diet for three weeks. The calcium levels are below the recommended dietary intake in people adapting to the paleo diet. In addition, high protein further reduces calcium levels by increasing its loss in urine.

Low calcium levels increase the risk of bone mineralisation, osteoporosis, osteopenia, and other bone-related disorders.

The diet focuses on fresh foods and consistent planning, preparing, and cooking the meals. It can be challenging for people with busy lifestyles and less cooking experience.

Fresh foods such as meat, fish, and seafood are costly compared to processed food sources. Therefore, it is not feasible for everyone to purchase these foods. You can primarily obtain the protein content in this diet from meat intake. However, a high intake of red meat can increase certain health risks, including cardiovascular disease and diabetes. High protein intake can also increase the risk of developing kidney-related disorders.

The exclusion of whole grains and legumes in the paleo diet can reduce the consumption of fibre and can increase the risk of diabetes and cardiovascular diseases. It can also lead to bloating and constipation.

The paleo diet limits salt intake and dairy, increasing the risk of developing iodine deficiency.

Note

The paleo diet discourages the intake of legumes, whole grains, and dairy, which provides excellent health benefits. Hence, it increases the risk of essential nutrient deficiencies such as fibre, vitamin D, calcium, thiamine, riboflavin, and iron deficiency.

Preventive measures to follow while on a Paleo Diet

In the Palaeolithic period, our ancestors emphasised eating fruits, vegetables, nuts, seeds, seafood, fish, and meat while excluding whole grains, legumes, dairy products, and processed foods. As a result, our bodies have adapted with time. The notable adaptations are amylase and lactase mutations. Amylase is the enzyme used to digest the starch from grain. At the same time, lactase is an enzyme that breaks down milk and dairy products into simple energy forms, i.e. glucose and galactose.

The long-term intervention of a paleo diet can lead to nutrient deficiencies such as calcium and vitamin D, leading to osteoporosis, osteopenia, rickets, and bone mineralisation. Therefore, modifying the Palaeolithic diet according to our body’s needs is essential to prevent potential nutrient deficiencies and possible metabolic health risks.

Calcium and vitamin D dietary supplements are essential if you limit your dietary intake of dairy products and other calcium sources. Supplements of calcium and vitamin D help maintain bone mineral density and improve bone strength and other metabolic processes.

The Palaeolithic diet contains high saturated fat due to increased protein intake from animal food sources. It can later increase cholesterol levels, enhancing the risk of cardiovascular disorders. Eating protein and fats, especially saturated fats, above recommended levels can increase the risk of kidney, heart disorders, and cancer.

Modifying the paleo diet by adding whole grains, lentils, legumes, beans, and low or non-fat dairy products has several health benefits, such as preventing nutritional deficiencies. Focus on the quality of the food product instead of quantity.

The paleo diet focuses on local, sustainable, organic, non-GMO foods and grass-fed meat options. However, it may not be accessible and feasible for every individual. Therefore, it is essential to find alternatives to those food options and modify them according to the needs of an individual.

Omega 3s are Crucial to Metabolic Health!

For a long time, dietary fats had a bad ‘health’ reputation, where people believed that fats lead to weight gain. However, certain fats facilitate various processes and optimal body functioning. It may even aid one’s weight loss journey by boosting metabolic health. One such necessary fat is Omega-3-fatty acids.

Omega-3 fatty acids are essential to the body cells and function crucial to metabolic fitness. However, it turns out that most individuals aren’t getting enough omega-3s. But why? That’s because most are probably unaware of why omega-3 is necessary or how to obtain it.

The human body can produce major lipids it requires from other fats or basic components. However, the concept does not apply to omega-3 fatty acids (omega-3 fats). This necessary fat cannot be produced by the human body on its own and thus can only be obtained. You find it in fish, vegetable oils, nuts (particularly walnuts), flax seeds, flaxseed oil, and walnuts are all abundant in Omega-3.

Note

Omega-3-fatty acids are a type of polyunsaturated fat and one of the key building blocks for cell membranes. They are known for their protective and predominant role in preventing several chronic diseases. These essential fatty acids also play a significant role in brain function and an individual’s overall development.

But why are Omega-3 fatty acids so crucial for healthy metabolic health? Does it have any influence on metabolic health? This article provides all the information you need to decide if you should consciously start adding omega-3 fatty acids to your diet to optimise your metabolic health.

Understanding Omega-3s

Omega-3 fatty acids act as the building blocks of all lipids. In turn, fats are substances necessary for constructing every cell in the body and play a significant role in keeping you fit and healthy. They also serve as signalling precursors, allowing cellular function, and even contribute to the oil on your skin.

Research shows that the average human diet contains at least 20 distinct fatty acids. Also, the classification includes saturated, monounsaturated, and polyunsaturated fatty acids. These names allude to the molecule’s chemical structure. For example, saturated fatty acids have single carbon-carbon bonds, whereas unsaturated fatty acids have one bond or more.

The human body needs all forms of these fatty acids to function efficiently. The liver can synthesise fatty acids from source components obtained elsewhere in your diet. However, two polyunsaturated fats, omega-3 alpha-linolenic fatty acid (ALA) and omega-6 fatty linoleic acid (LA) are the”essential” ones. Essential implies that the body cannot produce them on its own. That’s why it’s critical to obtain enough of each via your diet.

As per research, Omega-3s are commonly referred to as “healthy fats” since they protect against insulin resistance and artery plaque development. In addition, omega-3s are an essential component of all cell membranes and are abundant in specific tissues.

Metabolic Health and Its Importance

Metabolic health indicates how well our bodies create and utilise energy. It is the collection of biological systems that generate power from our diet and environment to fuel every cell in the body. We have optimal metabolic health when these energy-producing pathways work smoothly. Since all cells in the body require energy to operate, metabolic health plays a pivotal role in maintaining overall health.

Benefits of metabolic wellness:

Continuous and consistent energy throughout the day

Sharp memory and recall

Clear and wrinkle-free skin

Fertility enhancement

Ability to burn fat and maintain a healthy weight

An immune system that works well

Mood stability due to reduced anxiety and despair

Reduction in risk of chronic illnesses– fatty liver disease, heart disease, and stroke risk.

The Effects of Omega 3s on Metabolic Health

Improves Anti-inflammatory Capabilities

The human body utilises temporal immunity to combat disease, but persistent low-grade inflammation is a characteristic of metabolic syndrome. It is also the underlying cause of various ailments, including cardiovascular disease, cancer, and neurological disorders. Omega-3s fight inflammation in multiple ways keeping pro-inflammatory cytokines at bay and encouraging the creation of anti-inflammatory markers.

Research shows that omega-3 fatty acids alter gene expression inside cells, disrupting pro-inflammatory pathways involving proteins. It also decreases the production of pro-inflammatory cytokines and other proteins involved in cell signalling.

Omega-3 fatty acids, particularly EPA and DHA, inhibit the pro-inflammatory chemicals synthesis like leukotrienes. Since the omega-6 metabolic route, which creates these inflammatory chemicals, competes for the same restriction enzymes as the omega-3 pathway, when omega-3s are abundant, the omega-6 process cannot progress. As a result of this competition, fewer pro-inflammatory molecules are produced with more anti-inflammatory mediators.

Increase Insulin Resistance

Although omega-3s are involved in multiple pathways that affect insulin sensitivity, their practical impact on insulin in humans is yet unknown. Also, much of the research in this area is in progress on small studies or animal models.

In a small trial, increased omega-3 consumption directly correlates with better insulin sensitivity in middle-aged, overweight males. Those who consumed the most omega-3s had 43% higher insulin sensitivity than those who consumed the least. In addition, their fasting insulin readings were 25% lower.

Several studies explain how omega-3 fatty acids influence insulin sensitivity. One is that omega-3 fatty acids counteract the inflammatory impact of the amino acid homocysteine. As a result, it is significant in insulin resistance and is present in high quantities in Type 2 diabetics. As a result, insulin resistance raises your chances of getting prediabetes or type 2 diabetes.

A mouse study discovered that supplementing with omega-3s in the form of fish oil improved insulin resistance caused by high levels of homocysteine. The scientists anticipated that omega-3 therapy altered the lipid profiles of the mice, reducing the inflammation produced by homocysteine and, as a result, improved insulin resistance.

As per research, another method is that omega-3 fatty acids act on the endoplasmic reticulum (ER), the region of the cell that works on the synthesis of proteins. Diabetes is associated directly with ER stress, a disease in which the ER cannot fold proteins appropriately. ER stress triggers the inflammatory pathways that prevent insulin from regulating.

Two meta-analyses investigating the efficacy of omega-3 supplementation on metabolic indicators in people with diabetes discovered no effect on glucose management. However, both had lower triglyceride levels, which is essential for metabolic health.

Reduces the Risk of Cardiovascular Disease

Omega-3 fatty acids have anti-inflammatory properties that are beneficial for cardiovascular health, research says. They keep arterial walls flexible and avoid clotting and plaque build-up. Omega-3 fatty acids supplements can aid in treating hypertriglyceridemia or high blood triglycerides levels.

Although omega-3 fatty acids are known for their capacity to decrease LDL cholesterol, the effects of EPA and DHA on cholesterol levels are not entirely known.

EPA and DHA can boost the function of lipoprotein lipase, an enzyme that breaks down triglycerides. They also reduce the quantity of pro-inflammatory cytokines in the artery wall, which helps to prevent plaque development.

Studies have revealed that EPA and DHA can “reprogram” the metabolism of triglyceride-rich lipoproteins (TRLs), changing the way cells utilise energy. Triglycerides move between tissues via these lipoproteins. Also, increased TRL can lead to heart disease. Therefore, maintaining them may be another way omega-3s decrease inflammation and prevent plaque build-up on arterial walls.

Improve Brain Health and Fight Mental Disorders

A study has unveiled the link between omega-3s and brain health. Low consumption of these fats induces the risk of developing dementia and cognitive decline. Omega-3-fatty acids are crucial in treating Alzheimer’s disease with their neuroprotective properties.

In addition, DHA is necessary for improving individuals’ healthy brain function and mental health.

Furthermore, studies even show correlations between omega-3-fatty acids and reduced behaviour of violence, antisocial characteristics and borderline personality disorder.

Bipolar disorder, or manic depression, is a complex and debilitating condition. Omega-3-fats might assist individuals with the disease by stabilising their moods. The research analyses the link between omega-3s and schizophrenia, with positive results, at the early stage of the condition.

No substantial evidence exists that Omega-3-fatty acids can treat dementia or other severe brain-related disorders. Nevertheless, intake of higher omega-3s is effective in maintaining the brain’s healthy functioning and stabilising the positive mental health condition for as long as possible.

Helps Relieve Depression

Omega-3 fatty acids play a prominent and positive role in brain function. Even though EPA is not prevalent in the brain, it quickly penetrates the blood-brain barrier as a free fatty acid. Low EPA levels in the blood can induce depression, one potential reason being that they help keep inflammation at bay, as per research.

One meta-analysis discovered that a daily dose of one gram or fewer of omega-3s containing at least 60% EPA could reduce depression, possibly due to its capacity to suppress pro-inflammatory cytokines.

According to research, Omega-3 fatty acids are neuroprotective. This means it can help keep neurons and communication channels in the brain healthy. They also have a developmental impact on the infant and toddler brains. One research, for example, discovered that children whose mothers ate more fish during pregnancy had greater cognitive abilities.

How Much Omega 3s Do You Need Daily?

The NIH recommends that males consume at least 1.6 grams of ALA per day while women consume 1.1 grams. The USDA Dietary Guidelines recommend consuming an average of 250 mg combined EPA and DHA daily.

Note

Consuming recommended omega-3-fats through your daily diet minimises the risk of developing metabolic disorders. The conditions include obesity, high blood pressure, high triglycerides, low HDL cholesterol levels, and severe cardiovascular diseases. In addition, omega-3-fatty acids can combat inflammation, decrease insulin resistance and prevent the risk factors of heart diseases.

Sources of Omega-3

Our bodies do not utilise all omega-3 fatty acids in the same manner, and understanding the variances is critical when deciding how to obtain them. Whether you receive your omega-3s from fish, fish oil supplements, or omega-3-fortified meals, studies indicate that increasing your exposure to these fatty acids can contribute to quantifiable modifications in the make-up of omega-3s in your cellular membranes within days. However, specific sources are higher in bioavailable omega-3s (the form that the body can efficiently utilise) than others.

Fish

Coldwater fish are the most abundant source of accessible EPA and DHA, but quantities vary significantly between species. Farmed Atlantic salmon ranks first, with around 1.24 grams of DHA and 0.59 grams of EPA every 3 ounces. In addition, pink salmon, oysters, rainbow trout, and seabass are high in EPA and DHA. Quality eggs (pasture-raised) can also provide EPA.

Fish Oil and Other Oils

ALA is present in flaxseed oil. Chia seeds offer more than 5 grams of ALA per ounce. Edamame has around 0.3 grams of ALA per half-cup, whereas black walnuts have approximately 0.76 grams per ounce. Supplements containing fish oil generally include 30%-50% omega-3s by weight. One of the most excellent methods to limit omega-6s is to avoid processed meals, particularly those made with oil. Replace refined seed and vegetable oils with omega-3-rich oils like flaxseed oil.

Meat and Plant-Based Food

Beef, pig, and chicken all contain trace levels of omega-3 fatty acids. Even if you don’t consume meat, plant-based meals, particularly those from the sea, can provide enough omega-3s. Some seaweeds, such as Calliblepharis Jubata and Undaria Pinnatifida, are high in EPA and DHA while simultaneously having a low omega-6 to omega-3 ratio.

Breathing Exercises to Help Your Metabolic Health

Breath work, also known as conscious breathing or mindfulness, is the practice of intentionally controlling the length and depth of your inhales and exhales to change your emotional and physical condition. Whether working, sleeping, or exercising, our breathing fluctuates constantly. We may not be aware of it, but our breathing has a significant impact on our bodies and mind. Simple breathing exercises can improve metabolic health besides nutrition and exercise.

Respiratory muscles can influence respiratory functions by enhancing muscular strength and endurance. In addition, the diaphragm is an essential factor influencing respiration. There are various breathing techniques to improve the respiratory system’s muscle function. Furthermore, breathing exercises improve one’s inspiratory capacity. Many different types of breathing exercises are listed below.

Breathing Exercise and Metabolic Health: The Connection

Breathing exercises widely help in improving your digestion and metabolic health. Since breathing is automatic, we may not realise how powerful its impact is on our bodies and minds. Deep breathing elevates the supply of oxygen that helps in burning the extra fat deposited in the body. By performing suitable breathing exercises, we can control our emotions and gain a sense of calmness. Moreover, breathing exercises improve blood circulation. Mindful breathing helps our nervous system’s chemical makeup, including our hormones and metabolic processes.

Breathing exercises can also reduce stress. The leading stress hormone is cortisol. It significantly impacts how the body uses glucose, carbs, and other nutrients and regulates blood pressure and blood sugar. Psychological factors like stress affect our metabolic health severely as they raise the production of cortisol. Research suggests that increased cortisol levels negatively affect metabolic health. Deep breathing can reduce stress hormones and benefit metabolic health.

Simple Breathing Exercises

Diaphragmatic Breathing

The most extensively studied type of breath work is diaphragmatic breathing.

Diaphragmatic breathing, often known as belly breathing, entails taking deep breaths from your belly. To lessen the frequency of breathing entails constricting the diaphragm, expanding the belly, and lengthening the inhale and exhalation. Buddhism, martial arts, yoga, and tai chi are just a few of the traditional eastern cultures and activities that have long acknowledged the advantages of diaphragmatic breathing. Deep, diaphragmatic breathing is a technique that can promote physical and emotional well-being.

Numerous studies have connected slow breathing to improved cardiovascular health, decreased blood pressure, less stress response, and increased heart rate variability (HRV), a marker of cardiovascular health and adaptability.

Coherent Breathing

A slow breathing rhythm, coherent breathing (also known as resonant breathing), takes about six breaths per minute. By slowing down our breathing, we may get our autonomic system, which controls things like digestion, heart rate, and other unconscious functions, to do the same. According to studies, this type of breathing may alter brain activity in a way that lessens tension and anxiety while also improving our overall well-being.

To Achieve Coherent Breathing

Exhale slowly until your breath is gone when lying down or sitting comfortably with your feet on the floor.

For a count of six, steadily inhale through your nose until you reach the top of your lung capacity.

Exhale completely via your nose until your lungs are empty on a further count of six.

Repeat as many times as necessary to achieve relaxation.

Buteyko Breathing

The most sophisticated breath work technique on this list is the Buteyko technique by the Ukrainian physician Konstantin Buteyko. He believed that breathing solely through the nose was beneficial for human health and that most people were over-breathing.

To Follow the Buteyko Technique

Start inhaling through your nose.

Instead of taking deep breaths that fill your lungs to the brim, start to slow down your breathing and maintain it quiet and soft.

Breathe slowly till you sense a minor air shortage.

Maintain these short breaths rather than giving in to the impulse to breathe more deeply.

Keep breathing in this manner for one minute, concentrating on the breath.

Alternate Nostril Breathing

The technique involves softly breathing in and out while gently closing one nostril at a time.

At Home, Try Inhaling Via Other Nostrils

Exhale completely through the nose while seated comfortably.

Close your right nostril with your thumb, then breathe in through your left.

Release the right nostril at the peak of the inhale, then seal the left nostril with the left forefinger before exhaling via the right nostril.

Exhale via the left nostril while blocking the right nostril as you inhale.

Repeat this technique for 5 to 10 minutes until you feel more relaxed.

Bhramari or Honeybee Humming Breath

Bhramari is a very effective breathing technique for calming the mind and releasing pent-up resentment and wrath.

How to Practise Bhrarmari or Honeybee Humming Breath

Sit upright on the ground with your legs crossed.

Keep your thumbs on your respective ears, your other fingers on your closed eyes, and both of your index fingers on your forehead.

Now take a calm, deep breath in through both nostrils. After that, keep your mouth closed while exhaling and make a bee-like humming noise while covering your ears with your thumbs.

Sheetali Pranayama

An excellent breathing technique for reducing stress and anxiety is Sheetali Pranayama.

How to Proceed

Sit cross-legged on the ground with your eyes closed and hands folded.

Make your lips in a circle and curl the tip of your tongue inward to create a tube.

Extend the tongue in the tube formation out of your mouth.

Breathe deeply and gently through.

Hold your breath and gently move your tongue inside.

Close your mouth and exhale slowly through your nostrils.

Sama Vritti or Equal Breathing

Sama Vritti is a powerful breathing technique that improves sleep quality by soothing the mind.

How to Practice Equal Breathing or Sama Vritti

Close your eyes and begin by lying down or sitting comfortably.

Inhale for four counts through your nostrils followed by four exhalation counts through the same.

Gradually, try increasing to 6 to 8 counts every breath.

Your breath becomes slightly more naturally resistant as a result.

Note:

Breathing deeply, slowly, and deliberately can help our bodies function better. It can help balance elevated blood sugar levels and increase glucose production by the liver, which may jump under highly stressful circumstances. Conscious breathing also improves insulin efficiency, allowing cells to use glucose as fuel. Furthermore, it prevents the accumulation of glucose in the blood, which can affect blood sugar levels and, if left unchecked, develop into a long-term risk. A healthy metabolic system has improved oxygenation. The body absorbs nutrients more readily when there is higher oxygenation.

Benefits of Breathing Exercises

Deliberate and focused breathing has numerous positive effects on health:

It affects how your brain functions; taking slow, deep breaths might help you feel more at ease.

It may help you become more relaxed and balance your blood pressure.

It may enhance immunological function, memory function, and metabolic rates.

It may boost weight reduction and reduce body fat. Additionally, breathing exercises have been linked to decreased stress levels, decreased appetite, and decreased hunger in some studies, all of which may benefit weight loss.

It ensures smooth bowel motions, tones the abdomen and reduces belly fat

It soothes our body’s muscles.

Other Ways to Improve Metabolic Health

High blood pressure, high blood sugar, high triglyceride levels, low high-density lipoprotein levels (good cholesterol), and a large waist circumference are the five factors that make up metabolic syndrome (excess belly fat). However, even if you have one of these symptoms, metabolic syndrome raises your chance of significant health issues. The metabolic syndrome, strongly associated with obesity and inactivity, affects up to one-third of the population. The onset of significant health consequences from metabolic syndrome can be delayed or prevented with aggressive lifestyle modifications and weight loss. Maintaining the ranges listed below will support good metabolic health.

Blood pressure: below 120/80 mmHg

Blood sugar below 100 mg/dL

Triglycerides below 150 mg/dL

High-density lipoprotein (HDL or good cholesterol) above 50 mg/dL in women and 40 mg/dL in men

Sitting has been labelled as the new ‘smoking’ by health professionals. Sitting for extended periods or most of the day harms your metabolic health. So, it is best to include some physical activity in your daily schedule. It may improve your mood in addition to helping you burn calories and reduce weight.

To keep healthy metabolic health, getting adequate sleep is essential. Lack of sleep can alter the balance of hunger and satiety hormones, increasing the need for calories. Moreover, one of the elements of metabolic syndrome, insulin resistance and elevated blood glucose, can cause sleep deprivation. Another crucial thing to do for excellent metabolic health is to manage stress. Stress causes the body to undergo several metabolic changes, some of which can prevent you from losing weight. Additionally, some people find that stress makes them eat more. Maintaining a healthy diet and being physically active daily are two easy things that will set you on the correct path.

Note:

Our breathing patterns are entirely automatic. However, becoming aware of and incorporating breathing exercises into our daily routine has numerous benefits, including promoting a sense of calm, increasing focus, and performing at your best. Deep breathing exercises are the most subtle relaxation techniques. You may perform them whenever and where you wish.

The Role of Mind in Metabolism

The discussion of metabolism and metabolic health frequently centres on food, what we eat and what we avoid. Food is both the building blocks of our cells and the chemical information that tells your body how to function. Metabolism is the sum of all chemical reactions involved in maintaining the living state of our cells. It is directly proportional to nutrition. Physical requirements for functioning are related to nutrients. Lack of it results in poor metabolic health.

Likewise, your ideas have a direct influence on your cells. So, if we don’t produce enough energy, our bodies weaken. Hormones and other signalling molecules produced by what’s going on in the brain allow our cells to “hear” what we’re thinking. And if emotions create a sense of harm in your body (anxiety, stress, dread, trauma), it might decrease metabolism.

For instance, if you’re watching the headlines and have a fleeting frightened or furious thought, your body perceives it as a danger. It starts a chain reaction in your hypothalamic-pituitary-adrenal axis. This leads to the release of hormones like cortisol and norepinephrine into your bloodstream, causing your liver to break down and release glucose. These hormones can also make us momentarily insulin-resistant, raising glucose levels even higher. Your body saves energy for the impending “fight or flight.” Your ideas are directly influencing how your cells produce and utilise energy. That implies we must regulate our emotions to reach optimal health.

Understanding Metabolism

Your metabolic health depends on your dietary choices, metabolism, microbiota, exercise, sleep, stress, and mental health, as well as your age, gender, and genes.

Metabolism is the collection of biological systems that create energy from our diet and environment to power every cell in the body. We have optimal metabolic health when these energy-producing pathways work smoothly. Since the cells in the body need the energy to operate, metabolic health is essential for overall health.

Clinically, metabolic health is the maintenance of ideal levels of five essential factors: blood sugar, triglycerides, high-density lipoprotein (HDL) cholesterol, blood pressure, and waist circumference without the need for medication. You can improve after noticing most of these indicators by continuously making decisions that maintain glucose levels steady and healthy.

An individual is believed to be suffering from metabolic syndrome if they have three or more of the following characteristics:

35-inch waistline for ladies and a 40-inch waist for men

Fasting glucose levels greater than 100 mg/dL

HDL cholesterol levels less than 40 mg/dL

Triglycerides more than 150 mg/dL

Blood pressure that is too high (130/85 or above)

Why is it Important to Improve Metabolic Health?

Some people struggle to manage blood sugar after eating. Others have high blood cholesterol levels for extended periods after eating. Some people experience difficulties with both blood sugar and blood cholesterol responses. After eating, moderate variations in blood sugar, insulin, and blood cholesterol levels are typical and a part of how your body digests and reacts to food. The occasional blood sugar surge or long-term increase in fat blood levels will not cause significant harm immediately. However, these events accumulate over time and result in an undesirable metabolic response.

Studies have proved that such variations can cause a variety of negative impacts on your body, including inflammation, oxidative stress, and alterations in the particles that carry your blood fat. These adverse dietary reactions can contribute to low-grade chronic inflammation, atherosclerosis, insulin resistance, and weight gain. When your metabolic health is poor, you are more likely to notice fluctuations in cholesterol levels, blood sugar, and insulin levels. Eating and dietary inflammation can harm your health and increases your risk of metabolic syndrome and illnesses.

Apart from the risks that weak metabolic health causes, there are other reasons why you should pay close attention to your metabolism. There are many benefits associated with robust metabolic health. Here are a few of them:

Continuous and consistent energy throughout the day

Sharper memory

Long-term exercise endurance

Ability to burn fat and maintain a healthy weight

Mood stability

Reduced anxiety and despair

Clearer and wrinkle-free skin

Fertility enhancement

Sexual health improvement

Stronger immunity

Reduced risk of diabetes, Alzheimer’s disease, obesity, fatty liver disease, heart disease, stroke, etc.

Note:

Our mental health and thoughts significantly influence our metabolism and metabolic processes. Several techniques and resources are available to help us improve our cognitive habits. Identifying what works best for you is crucial to the metabolic health journey. It may hold the secret to maximising metabolic health.

Which Factors Affect Metabolic Health?

Your basal metabolic rate (BMR), the energy your body uses only to keep operating at rest, is the most crucial component of your metabolism (50%-80% of the energy utilised). A study says that it is the most significant contributor to energy balance.

The following are ten elements that influence BMR and metabolism:

Muscular mass: Muscle uses more energy than fat to function. As a result, the more muscular tissue you have, the more energy your body needs to survive. Resistance or strength training is the most effective way to increase and maintain muscle mass.

Genetics: Some people have better and quicker BMR than others due to genetics. Conversely, some genetic illnesses can negatively impact metabolism.

Gender: Men’s metabolisms usually are faster than women’s.

Age: Your metabolic rate typically declines due to muscular tissue loss and hormonal and neurological changes as you age. During growth, children experience rapid growth and metabolism.

Hormonal influences: Hormonal abnormalities such as hypothyroidism and hyperthyroidism might impact your metabolism.

Physical exercise: Exercise builds muscle mass, which burns calories at a quicker rate even when you’re not moving.

Body weight: Larger bodies have a higher BMR since they have more organs and fluid volume to maintain.

Environmental aspects: Increased heat or cold compels the body to work harder to maintain its normal temperature, which raises BMR.

Brain and Metabolic Health: The Connection

The brain integrates multiple peripheral metabolic inputs, such as nutrients, gut-derived hormones, and other related signals. It identifies excess or deficit by sensing circulating metabolic hormones and nutrients receiving metabolic information from the periphery via the autonomic nervous system. In addition, the brain detects metabolic signals via hormones (insulin, leptin, etc.) and nutrients to regulate glucose metabolism.

The hypothalamus contains glucose-sensing neurons, which are essential to glucose levels. The hypothalamus and brain stem are the locations where these metabolic signals converge. The autonomic nervous system regulates pancreatic insulin/glucagon secretion, hepatic glucose production, and skeletal muscle glucose uptake in the brain and peripheral metabolic organs. Therefore, our metabolic health impacts our brains. Understanding the mechanisms involved will aid in improving brain health.

Note:

Factors influencing our metabolism include genetics, environment, lifestyle, physical activity, body weight, age, gender, hormonal abnormalities, and many more. Therefore, paying attention to how our minds influence metabolism can positively impact our thought processes, lifestyle, and food intake. Restricted eating, malnourishment, and severe weight loss can lead to alterations in our brain chemistry, resulting in heightened symptoms of despair and anxiety and overall slow metabolism. Thus, adopting a healthy lifestyle, choosing better food alternatives, and self-care can positively impact metabolism and metabolic health. Besides, a healthy lifestyle can improve how well our bodies function. As a result, it lowers the risk of chronic illnesses by regulating blood glucose levels, cholesterol, cardiovascular risks, blood pressure, and stress.

Using the Body-Mind Control to Improve the Metabolism

Several studies demonstrate that stress reduction strategies such as diaphragmatic breathing and mindfulness meditation can improve metabolic indicators such as fasting glucose, uric acid, and triglycerides.

You may use various strategies to establish a safe mental environment that can promote the hormonal and neurochemical environment, allowing your metabolism to work efficiently.

You may follow some of these to control your mind and improve metabolic health:

Measuring HRV: Tracking the heart rate variability (HRV), an objective measure of stress. Modern electronic wearables can detect and prevent HRV-lowering stressors. They alert the wearer when the HRV starts to fall below an ideal level to help them breathe deeply.

Slow breathing: Slow, diaphragmatic breathing techniques quickly stimulate the vagus nerve and stimulate the parasympathetic nervous system (the autonomic nervous system’s “calming” arm).

Nature therapy: Spending time outside in nature. Countless studies suggest that spending time in nature, even in a city park, positively affects health and stress markers.

Yoga practice: Metabolism improve with yoga. You may try yoga, which allows you to concentrate on your breathing. Simply standing tall in a mountain position with your feet firmly planted on the ground, inhaling while reaching and looking up at the sky, and exhaling while putting your hands to your heart is frequently enough to “reset” your nervous system.

Breathing meditation: Meditation focuses on the breath and takes note of thoughts as they emerge. Breathing meditations also reduce stress hormones that indirectly negatively impact metabolism.

Self-love: It is good to practice self-love. Sometimes the most dangerous threat is our pessimistic internal dialogue. Keep that voice in mind and consider how you might make it your biggest fan. Meditations in loving-kindness, as well as professional treatment, might be beneficial.

Write it out: Writing helps a lot. If you are stuck on a problem and don’t know what to do, write about it. You may surprise yourself.

Essential Oil: It might help to rub lavender essential oil between your palms and inhale it a few times deeply. Lavender has been shown in clinical studies to reduce anxiety and modify gene expression and activity in the brain.

Metabolic Health: Effect on Depression & Anxiety

Metabolism is the process of how the body converts the food and liquids a person consumes into energy. Underlying metabolic conditions such as cardiovascular disease, stroke and diabetes are usually linked to unhealthy metabolism. It is backed by research that metabolic health is a critical factor in determining a person’s quality of life.

Various lifestyle components such as dietary patterns, physical activity, sedentary time and other lifestyle habits influence metabolic health. Food choices, metabolism, gut microbiota, exercise, sleep, stress, age, sex, and genes also have an impact on metabolic health. If you have an unhealthy lifestyle, you may be metabolically unhealthy, which can cause several medical complications.

Metabolic Health, Blood Sugar and Mood Disorders

There is no single definition of being ‘metabolically unhealthy’. However, a collection of disorders known as metabolic syndrome is often linked to the emergence of type 2 diabetes and cardiovascular diseases. Furthermore, according to research, depression and anxiety issues may sometimes be due to metabolic syndrome or poor metabolic health. Thus, it is evident that blood sugar affects mental health and mood disorders since it is a crucial indicator of metabolic health.

Studies have shown that unmanaged blood glucose levels and insulin resistance are more likely to lead to mental and mood disorders. Such a situation occurs because diabetes slows metabolism by lowering insulin levels, which prevents the body from storing food-derived energy for later use. For those who are insulin resistant, prolonged overexposure to glucose and various other elements causes the body to become ‘numb’ to insulin, which stimulates cells to remove glucose from the blood circulation.

According to research, people with these diseases are more likely to be diagnosed with anxiety. Depression is twice as common in those with type 2 diabetes. Therefore, it is crucial to comprehend how mood disorders and glucose levels are related.

Depression and Metabolic Health

Maintaining healthy blood sugar levels indicates good metabolic health, significantly impacting mental health. There are several ways in which metabolic health, particularly blood sugar, might affect mood disorders like depression.

Impact of Insulin Resistance on Brain’s Emotional Regulation

The emotional regulatory centres of the brain generate insulin receptors, which enable the cells in the surrounding region to take in and use glucose for energy. In the case of insulin resistance, the brain is unable to use glucose to make energy. This lead to what we call “mitochondrial dysfunction”. As a result, dopamine, popularly known as the “feel-good” hormone, is produced less frequently. Dopamine is a neurotransmitter and hormone that aids in fostering pleasant emotions. Thus, in such individuals, insulin resistance may result in depressive-like behaviour. Here’s detailed research on insulin resistance and mood disorder for your better understanding.

Decreased Brain Cell Growth Due To High Blood Sugar

The process through which new brain cells get produced is known as neurogenesis. According to research, diabetes impairs neurogenesis. Mitochondrial dysfunction is most commonly the cause of such a situation. The cell’s mitochondria are responsible for converting sugar into energy. However, insulin resistance prevents the brain from using glucose to make energy.

Given that studies link it to treating depression, neurogenesis is essential. In other words, new neurons can treat mood disorders like depression. Adult-generated neurons are necessary for mood regulation and antidepressant efficacy.

Impact of Insulin on Chronic Stress Hormones

According to research, insulin resistance makes people’s prolonged stress worse. Such a situation is because insulin can increase several stress-related hormones. As a result, insulin resistance in the brain can hamper the negative feedback on the pathways in the brain that regulate stress hormones. Because of insulin instability and elevated stress, a vicious cycle gets created, implying that insulin resistance may exacerbate depression by altering the brain’s natural stress response.

Excessive Sugar Intake and Depression

Several studies have found a correlation between higher sugar intake and a higher incidence of depression. In some populations, excessively sweet foods, drinks, and added sugars have caused long-term physiological (type-2 diabetes) and psychological (depression) issues. There are several causes for this. First, neurogenesis used to treat depression encourages the decreased use of high-sugar diets. Furthermore, eating carbohydrates is linked to elevated levels of circulating inflammatory markers, which may hamper mood. Finally, sugar addiction can change dopaminergic neurotransmission processes. It links excessive sugar consumption to depression.

Note

There could be several links between mood disorders and blood sugar levels. Insulin resistance causes brain damage and mood disturbances. Excessive intake of sweet foods and added sugars causes type 2 diabetes and depression. Type 2 diabetes, a sign of poor metabolic health, must be avoided by maintaining normal blood sugar levels. You have to achieve good metabolic health to prevent mood disorders such as anxiety and depression.

Anxiety and Metabolic Health

According to research, patients with type 2 diabetes have an anxiety disorder occurrence that is almost 60% higher than that of the general population. Therefore, type 2 diabetes, a sign of poor metabolic health, must be prevented by maintaining correct blood sugar levels and excellent metabolic health to prevent mood disorders like anxiety.

Impact of Insulin Resistance on Anxiety

Insulin resistance has detrimental impacts on the brain and can cause anxiety. It results in mitochondrial dysfunction in the brain. Studies show that mitochondrial dysfunction can lead to increased anxiety. Such a situation arises due to a general lack of desire and self-esteem caused by a decline in cellular energy production in critical neural circuits of the brain. Therefore, anxious people frequently exhibit these characteristics. Research substantiates that less anxious animals have improved mitochondrial function in an area of the brain essential for motivating behaviour and making an effort.

Extreme Dips in Blood Glucose

High sugar consumption may cause hypoglycemia, or severe drops in blood sugar levels, by causing an inflated insulin response. Such a condition may affect hormone levels and perhaps affect mood or anxiety. It happens because your body strives to raise blood sugar when it falls. As a result, it releases adrenaline, a “fight or flight” hormone that instructs your liver to produce more glucose, among other things (blood sugar). Additionally, adrenaline increases your heart rate and causes you to sweat, making you irritable and anxious.

Reducing Anxiety by Decreasing Carbohydrate Intake

Nutrients and calorie intake have an impact on metabolic health. Therefore, nutrition plays a vital role in reducing anxiety. Such an impact results from following a diet high in protein, vegetables, healthy fats, seeds, beans, and fruit. These diets don’t tend to raise glucose levels as much instead of one that predominantly consists of refined carbohydrates. So, increasing your protein, fat, and fibre intake can significantly reduce your anxiety symptoms and the frequency and intensity of your hypoglycemic symptoms.

Note

The most effective approach to managing metabolic health is by bringing lifestyle changes. Simple lifestyle changes, such as maintaining a healthy diet, managing stress, and exercising regularly, can help you avoid developing metabolic syndrome or diseases like heart disease or diabetes.

Lifestyle Modifications to Reduce Depression and Anxiety

The most critical and successful approach to managing metabolic health and maintaining a healthy body is lifestyle-oriented change. According to research, a person’s general metabolic health gets influenced by lifestyle choices. However, the fundamental difficulty with such intervention is maintaining lasting behavioural changes to produce positive outcomes.

One can, nevertheless, achieve excellent metabolic health if they are persistent and committed to leading a healthy and productive life. Simple lifestyle adjustments, such as healthy eating habits, controlling stress levels, and engaging in regular physical activity, can help you avoid developing metabolic syndrome or metabolic diseases like heart disease or diabetes.

Regular Exercise or Physical Activity

Exercise is effective in treating or avoiding anxiety and depression. It is an accessible, inexpensive, and non-invasive treatment option for people with mental illnesses. In addition, exercise is a good treatment plan because consistent physical activity and exercise can significantly enhance metabolic health.

During exercise, positive temporary physiological changes occur, which are great for avoiding diabetes and heart disease. For instance, exercise mobilises the stored glucose and hence the energy demand is met by absorbing glucose from the blood. Moreover, there will be increased cardiac output. It also results in dopamine release, inducing the feeling of happiness. Even if you don’t like to exercise, you can participate in some physical activities that produce similar results. Some suggested activities are dancing, swimming and biking.

Reducing Excessive Sugar Intake and Consuming Anti-Inflammatory Food

Several studies link anxiety to eating processed foods and having high blood sugar levels. Eating a lot of sugar can lead to insulin resistance, impairing mitochondrial function. As a result, cutting out sugary or processed food and drinks can significantly aid in the battle against depression and anxiety.

Additionally, research points to a possible link between diet and an increased risk of depression and anxiety influencing inflammation in the body. Such a situation arises due to the pro-inflammatory molecule, ‘TNF𝛂”, which is higher in diabetic individuals and lowers serotonin levels in the brain. A chemical called serotonin is essential for elevating mood and decreasing anxiety. Therefore, food with anti-inflammatory effects can reduce symptoms and protect against mental illness. Anti-inflammatory foods include:

Tomatoes

Green Leafy Vegetables like spinach

Fatty fish rich in Omega-3 fatty acids

Nuts like almonds and walnuts

Fruits like blueberries, cherries and oranges

Consuming Protein and Fat for Good Metabolic Health

The severe lack of nutrients like protein, crucial vitamins & minerals, and fatty acids is a prominent aspect of the diets of patients with mental problems. Studies have shown that daily supplements of these essential nutrients can frequently help patients feel better since they transform into neurotransmitters. It lessens depression and anxiety, provides essential amino acids (proteins) and serves vital roles in maintaining good metabolic health.

Essential amino acids and vitamins and minerals are abundant in red meat. However, one should eat red meat in controlled quantities. Omega-3 fatty acids are anti-inflammatory and can also aid in treating depressive illnesses. Nuts and fatty fish have large amounts of them. Because they reduce the prevalence of diabetes, chronic kidney disease (CKD), and cardiovascular disease, protein and lipids promote metabolic health, consequently favouring mental health.

Managing Stress

Concentration, problem-solving, decision-making, and other critical human capacities are all severely hampered by stress. Moreover, according to studies, it also causes conditions and symptoms like anxiety and depression. Stress puts bodily systems under strain to cope with environmental demands, adversely impacting metabolic health.

Managing stress can improve metabolic health, reducing susceptibility to anxiety and depression. However, when chronic stress goes untreated, it can result in severe problems to metabolic health. Prolonged stress on bodily functioning, leads to disorders like depression and anxiety.

Research finds that stress might lead to unhealthy behaviours such as poor eating habits or a sedentary lifestyle. Furthermore, they are known to worsen diabetes and affect metabolic health. Therefore, it becomes crucial, especially for people already afflicted by bad metabolic health to manage their stress better.

Some suggestions to manage stress are:

Maintaining healthy food habits

Exercising regularly

Socialising to connect with your community

Making time for hobbies

Efficient Ways to Improve Your Metabolic Health

Metabolic health is a very good indicator of a person’s overall health. Contemporary healthcare research and medical science focus more on improving metabolic health than on weight loss or only calorie counting. Good metabolic health can indeed help you stay in shape and fit. But this is not the only thing that metabolism does to your body.

The pace at which your body burns calories for energy is a part of your metabolism. According to the US National Library of Medicine, metabolism is responsible for more than fat burn. It also assists in respiration, blood pumping, regulating body temperature, and nutrient absorption.

The rate of metabolism is affected by several aspects, notably age, gender, body fat, muscle mass, exercise level, and heredity. Although we have little influence over the effects of genetics on our metabolism, there are several evidence-based ways to help our bodies metabolise calories faster.

Here are some general tips to increase your metabolic health.

Understanding Metabolism and Metabolic Health

People frequently use the phrases metabolism and metabolic health interchangeably. However, they differ quite a bit in their meaning.

Metabolism refers to chemical activities in the body required for survival. It includes the processes of transforming food and drink into energy. Metabolism and weight are indeed connected. However, contrary to common assumptions, slow metabolism is rarely the cause of weight gain. Instead, your body’s energy requirements, calorie consumption, and physical activity determine your weight.

The term “metabolism” often describes your basal metabolic rate or the number of calories you burn at rest. The resting metabolic rate (RMR) is the number of calories your body requires to accomplish the fundamental life processes. It may affect anything from overall waist circumference to how much strength you have. A study shows that the higher your metabolic rate, the more calories you burn at rest.

Metabolic health depends on the levels of five markers: blood sugar, triglycerides, high-density lipoprotein (HDL) cholesterol, blood pressure, and waist circumference. Having these indicators at the proper levels is considered perfect metabolic health.

It involves the chemical reactions required for living such as conversion of food and drinks into energy. There exists a close relationship between metabolism and weight management.

Contrary to popular belief, slow metabolism and low-calorie intake can give you perfect weight. Therefore, poor metabolism is not always responsible for weight gain. On the other hand, obesity is most often a sign of poor metabolic health. Also, poor metabolic health results from an imbalance in blood sugar, triglycerides, high-density lipoprotein (HDL) cholesterol, and blood pressure. A bigger waist circumference is also an indicator of poor metabolic health. Therefore it is imperative to look after your metabolic health before it leads to a grave health concern.

Poor Metabolic Health: The Impact

Poor metabolic health seems both overt and subtle. Obesity, insulin resistance, cancer, diabetes, and Alzheimer’s are all functions of poor metabolic health. In addition, poor metabolic health leads to fatigue, depression, infertility, baldness, and other modern-day lifestyle diseases.

However, you can improve your metabolic health by making healthy changes to your diet and lifestyle. Here are a few easy tips.

Ways to Improve Metabolic Health

Consume Extra Protein at Every Meal

Chewing food briefly increases your metabolism for a few hours. It is the thermic influence of food (TEF). It results from the increased number of calories necessary to digest, metabolise, and absorb the nutrients in your meal.

Protein has the most significant impact on TEF growth. Also, dietary protein spends 20% to 30% of its available energy on metabolism, compared to 5% to 10% for carbon and 0% to 3% for oils. Protein digestion also gives a considerable feeling of fullness for an extended period.

Eating more protein can also help reduce the dip in metabolism commonly connected with losing weight. That is because protein aids in the prevention of muscle loss, which is a common side effect of dieting.

Research indicates that eating more protein can improve your metabolic health by burning more calories.

Consume Food Items Rich in Vitamin B

B vitamins play an essential part in improving metabolic rate. A few key B vitamins are B1 (thiamine), B2 (riboflavin), and Bsix (pyridoxine).

B vitamins are available in several foods, including:

Bananas

Peanut butter

Spinach

Eggs

Orange juice

Peas

Basket potatoes

Whole-grain foods

Stay Hydrated

It is a known fact that drinking water over sugary and calorie-dense drinks facilitates weight loss and management.

A 2015 study proposed that drinking water may not necessarily help improve your metabolic health. However, water can assist you if you’re trying to lose weight. According to studies, drinking fluids half an hour before eating might help you eat less.

Interestingly, another research indicated that those who drank seventeen ounces (500 mL) of water 30 minutes before meals shed about three pounds (1.3 kg) more than those who did not. Moreover, it momentarily boosts your metabolic health and allows you to fill up before you eat.

Avoid Eating at Irregular Times

Moderation and frequency are essential to the body. For example, eating at a consistent time may help to improve metabolic balance. In contrast, if a person overeats and then fasts for an extended time, the body may burn calories more slowly and store more fat cells.

You can reduce this propensity by eating at regular intervals. Ideally, it would help if you had numerous small meals or snacks three to four hours apart.

Avoid Skipping Meals

Many believe that skipping meals is a quick method to reduce weight. However, it’s time this myth is busted. When you restrict your calorie intake too drastically, your body tells itself that you are going without food and must store fat to retain energy. Consuming the appropriate number of calories is critical to meeting your RMR.

Breakfast is essential since it boosts your metabolism in the morning and keeps you energised all day. As a result, you will feel fuller all day, and your body will not seek high-calorie items. High-calorie foods give you small spurts of energy but leave you feeling lethargic.

Avoid Stress

Stress affects hormone levels and might cause the body to produce more cortisol than usual. Cortisol is a hormone that aids in the regulation of cravings.

Disorganised eating, including dietary restrictions and weight-related interests, can lead to unhealthy eating behaviours. It can alter metabolism. Anxiety is also closely tied to sleep quality, affecting your metabolic health.

Perform High-Intensity Activities

High-intensity interval training includes powerful and brief bursts of energy. According to the study, this form of activity can help you to burn more fat by increasing your metabolic ratio long after you finish your workout.

Like stability training, high-intensity interval training (HIIT) can increase metabolism. However, a person may favour incorporating elements of both into an activity. You can replace smooth cardio with HIIT. Constant cardio includes continuous swimming, jogging, or cycling. Instead, attempt a routine that alternates between low-intensity and high-intensity activity. For example, it may be running for one minute, then strolling for two minutes, or alternating between rapid bursts of hopping jacks and strolling rest periods.

Lift Weights

Building muscle can help boost your metabolism and help you burn more calories every day, even while you’re at rest. Lifting weights can also help you conserve energy and combat the metabolic decrease following weight reduction.

In addition, according to one assessment of 58 research, resistance training is much more successful than no exercise control in adults in lowering body fat percentage, total body fat amount, and belly fat. Using weights can help you build and maintain muscle while losing fat. Improved metabolic health can be a result of increased muscle mass.

Be Physically Active

Sitting for long periods might be detrimental to your fitness. That is because extended rest periods burn fewer calories and might lead to weight gain.

A 2018 study found that standing or walking at work was associated with decreased cardiometabolic risk (CMR) scores. It positively affects body strength, fat, waist circumference, blood pressure, HDL cholesterol, and insulin. If you have desk duties, consider standing up for short periods. You might also try walking during the day or using a standing desk.

Drink Oolong or Green Tea

Green tea and oolong tea can boost metabolism. These teas aid in the conversion of some of the fat stored in your body into fatty acids, which may aid in fat burning when combined with exercise.

Since they are low in calories, consuming these teas may be appropriate for weight reduction and management. In addition, experts suggest that their metabolism-boosting characteristics may help those who are losing weight avoid a weight expense plateau caused by a decrease in metabolism.

Get Quality Sleep at Night

Sleep deprivation can lead to an increased risk of obesity. Also, sleeplessness can have adverse effects on metabolism. Sleep deprivation also leads to increased insulin sensitivity and blood sugar levels, linked to an increased risk of developing type 2 diabetes.

Research also proves that good sleep impacts ghrelin levels, the hunger hormone, and leptin, the hormone that governs satiety. Sleep deprivation can lower the calories you burn, alter how you absorb sugar, and influence your appetite-regulating hormones. It might explain why many sleep-deprived people are constantly hungry and struggle to lose weight.

Drink Black Coffee

Caffeine in coffee improves metabolic health. In addition, various research have indicated that coffee’s effects on metabolism may enable successful weight reduction and sustenance.

On the other hand, caffeine effects might vary depending on some factors. For example, caffeine was found to be more effective on competent athletes in increasing fat burning during exercises than on people with a less competitive (sedentary) lifestyle.

Note

There are many ways to bring your body back on track with good metabolism. The two best practices are changing your food habits and doing some exercise. While eating food, you should consider having food every three to four hours. Also, consider having a good amount of protein and B vitamins. Drink green tea or coffee as they can improve your metabolic health. Try to take less stress and sleep at night for better metabolic health. Take these simple steps and see the changes in the body.

A Link Between Metabolic Health and The Brain

Our body continuously undergoes several chemical reactions. These chemical reactions responsible for the breakdown of food and providing energy to the body are together called metabolism. This process of metabolism changes the food we eat into energy. Energy gets consumed when we perform different activities in our daily life.

Specific proteins in the body are responsible for the chemical reactions that lead to metabolism and metabolic health. In our body, thousands of metabolic reactions happen at a particular time. Also, this is automatically regulated to keep our cells healthy and in optimum working conditions.

According to a study, metabolic rate depends on various factors such as sex, race, exercise levels, diet, age, and diseases. Therefore, the metabolic rate is different for different people. For example, some have a high metabolic rate, requiring food more frequently than others.

There are two types of metabolism:

Catabolism is a type of metabolism that breaks organic matter. This includes the breakdown of molecules to produce energy in the body.

Anabolism: This type of metabolism occurs when the synthesis of compounds requirement happens by the cells. This energy forms other vital components like protein or nucleic acids.

Metabolic health signifies the balance in the rate of metabolism. It refers to a condition where during the metabolism, there is no unhealthy spike in blood sugar. Good metabolic health is visible in the absence of diseases like high blood pressure, high blood fat, high cholesterol, high blood sugar, or a large waistline. We can understand more about metabolic health through this research by NCBI.

The Connection between Brain and Metabolic Health

Metabolic health has a direct relation with the brain. The bidirectional relationship between metabolic health and the brain has been well stated in the study by NCBI.

It establishes the connection between metabolic rate and the brain in a way that has helped humans evolve. The brain adapts to the weather, food availability, and living conditions.

Healthy brain function and its malfunction intricately correlate with energy metabolism. According to the current evidence, as stated in the research paper, impaired energy metabolism is a modifier or cause of brain ageing.

Furthermore, an impaired metabolism leads to the pathogenesis of neurodegenerative diseases, such as Alzheimer’s disease. Therefore, it is imperative to be healthy and keep the metabolic health in good condition to have a healthy functioning brain with no complications.

Glucose acts as fuel for the brain. The human brain needs a constant flow of glucose for the cells to work optimally. Though tiny, the brain requires 20% of the body’s glucose. The brain controls glucose production and significantly impacts memory and cognitive abilities. The ageing of the brain results from a decline in energy metabolism.

Interestingly, the gut is known as the second brain. The gut-brain axis connects intestinal function with cognitive abilities. Therefore you must understand the connection between the right food habits and the brain. There is evidence that gut health influences mood, sleep, stress levels, memory and overall cognition. The brain shrinks as we age, and it is a natural process.

Foods rich in nutritional values and regular exercise can improve brain plasticity. It enhances brain cells and creates new cells. Also, engaging in games like scrabble and crosswords, keeps one agile and arrests a decline in cognitive abilities.

Foods and Diets that Improve Your Metabolic Health

Proteins and Mineral-rich Foods

Consuming protein and mineral-rich food can help you boost your metabolism. This is because protein-rich foods have a high thermic effect. The thermic effect of food specifies the number of calories your body needs to digest, absorb, and process the nutrients in your meals. Protein-rich food products include eggs, dairy, meat, fish, legumes/lentils, nuts, and seeds.

Protein-based diets produce a better increase in metabolic rate than the carb or fat diet. Also, it helps balance the metabolic rate. It happens by increasing the muscle mass in the body instead of the fat. We can understand more about the benefits of a protein-rich diet in the study.

Similarly, a mineral-rich diet is also beneficial in maintaining the metabolism balance. Minerals like iron and selenium are very crucial for the proper functioning of the body. Therefore, instrumental in maintaining metabolism.

Leafy Green Vegetables

One cannot emphasise enough how important it is to incorporate green leafy vegetables into your diet. These vegetables include broccoli, kale, spinach, etc.

These products are also high in iron and magnesium. Therefore, there is a high chance of balancing the metabolic rate if you include this in your daily diet. Furthermore, leafy greens are the best mineral source you can get if you are vegan.

Chilli Pepper

Chilli pepper contains a component known as capsaicin. According to the research, capsaicin helps in improving the metabolism of the body. Therefore, if you want to shed some pounds or improve your body metabolism, including some chilli pepper in your diet might help you speed up the process.

Studies show that the component capsaicin contains anti-cancer properties. It restricts the growth of cancer-causing components called free and inhibits their proliferation.

Milk and Yoghurt

Dairy products are well known for cutting fat in the body. Milk and yoghurt are good sources of calcium and protein. It can help lose body fat very quickly. It is also very beneficial for digestion. Milk is filling and will help you reduce snacking on unhealthy food items.

Ginger

Ginger has anti-inflammatory properties. It helps in increasing the body temperature thus speeding up the metabolic rate. It is one of the food items that help you control your appetite. Ginger increases the high-density lipoprotein (HDL) in the body, also called good cholesterol. Also, this boosts the glucose level of the body and benefits metabolic health.

Adding ginger to your diet is always good, especially in cold weather. It will prevent your body from catching a cold. You can consume small amounts of ginger every day by incorporating it in your soups or your cooked veggies or salad dressing.

Green Tea

Green tea has been experimented with and proven to result in better metabolic health and also helps reduce weight. It contains bioactive substances which help increase metabolism. There are a few other benefits of consuming green tea. It has anti-inflammatory, anti-cancer, and antioxidant properties and benefits the heart and oral health.

Cinnamon

Cinnamon, like ginger, helps increase body temperature. This rise in temperature results in the fat-burning process. There are a large number of benefits of taking cinnamon. It can help you clear your arteries and fight ageing In addition, consuming around 1/4th teaspoon of cinnamon powder per day will help you reduce your sweet cravings.

Note

Diet plays a vital role in metabolic health. Therefore, it is crucial to have healthy eating habits to maintain metabolism. Suppose you have been or are a person suffering from metabolic diseases. In that case, it is advisable to stick to a diet that boosts the metabolism.

Lifestyle Habits to Improve Metabolic Health

Besides diet, our lifestyle also plays a significant part in our health. There are a few things you need to consider and improve upon for better metabolism.

Hydration

It is well-known that drinking a lot of water daily brings good health. This helps you increase your body’s metabolic rate. According to research, water comprises 75% of body weight in infants to 55% in the elderly and is essential for cellular life.

Drinking water helps you perform better, both physically and mentally. It also makes you more active, and stronger and helps fight the signs of ageing. Drinking plenty of water also helps you control binge eating or frequent hunger pangs. It is advisable to drink 5-6 litres of water every day.

Adequate Rest

Some people tend to take this very lightly. Putting up with little sleep is very harmful to the body. It makes your body weak and prone to diseases. It is vital to take uninterrupted sleep of 7 to 8 hours. Your bodily functions like digestion happen at their best when you are sleeping. The breakdown process needs energy which is why it is so important to get proper sleep.

Sleep also strengthens and gives your brain some rest. Also, this makes it better for you to work efficiently. Without good sleep, you become lethargic, and your mind becomes dull. Therefore, for your brain to be creative and active, it is essential to give it enough rest.

Regular Exercises

We need to exercise to keep our bodies fit and active. It will help you burn fat and will be very beneficial for weight loss and metabolism balance.

If we do not exercise, then we are making our bodies weak and stiff. We can also learn more about the importance of physical activities in the research by WHO. Exercising also works as a mind booster.

Note

You can improve and manage your metabolic health by following the fundamental principles of healthy living. Your body’s health is a result of what you eat. Hence, it is essential to follow a healthy eating plan, exercise regularly and rest adequately.

An All in One Guide to Speed up Your Metabolism

Many people are not aware of the implications of our body’s metabolism. Metabolism refers to the process by which the human body can break down the food we consume and convert them into energy and its forms. Metabolism itself falls into the process of catabolism and anabolism. The energy released by the metabolism process is vital for the body to function and stay alive.

The process of metabolism is highly dependent on the nutritional intake of individuals. The energy sourced from nutrients is necessary to synthesise nucleic acids, proteins and other biomolecules in our body. Therefore, metabolism is an ongoing body activity. For example, resting metabolism occurs even when a person is not physically active. However, an unhealthy lifestyle and food habits can cause complications for the body and require people to increase their metabolism through lifestyle changes.

The good news is that you can improve your metabolism. Simply introducing post-meal walks and eating 3-5 healthy meals through a healthy plating method can improve several health conditions.

Possible Causes behind Slow Metabolism

Here are some factors which cause Inadequate or slow metabolism in an individual:

Unhealthy Diets

An extremely unhealthy diet can slow down metabolism in your body. Some foods are difficult to break down easily. Certain foods like refined grains, alcohol, soda, etc., cause your body to slow down the metabolic processes and concentrate on breaking down and absorbing these foods. Moreover, studies show that unhealthy diet patterns may increase metabolic syndrome risk. Additionally, another study indicates that cheese-laden and greasy fried food also lowers the metabolic rate in the human body.

Dehydration

Studies show that water is an essential catalyst for promoting metabolic health. Dehydration or inadequate water intake makes the body incapable of performing metabolic functions at ease. The body cannot afford to lose fluids as by-products of metabolic activity, which is why the process is stalled and slowed.

As per research, prolonged dehydration can cause chronic metabolic problems where your metabolic power becomes too weak to recover.

Inadequate Sleep

Inadequate sleep can cause the body’s metabolism to slow down significantly. Studies show that a wrong sleep schedule may lead to prolonged eating times and less space for energy expenditure. A body which doesn’t sleep for at least 8 hours is likely to have a decreased glucose metabolism. As a result, this can cause problems of obesity and diabetes.

Research suggests that sleep restrictions also affect the energy balance of the body. Thus inadequate sleep coupled with lack of recovery sleep can slow down metabolism.

Certain Health Conditions

Sometimes, our metabolic health can be affected by certain underlying medical conditions. For example, hormones are essential in regulating one’s metabolic health. Studies have shown that medical problems like thyroid have influenced body metabolism rates and caused them to drop significantly.

Another research shows that low levels of oestrogen and testosterone hamper the body’s metabolic rate. Additionally, studies show that stress can lead to decreased metabolic health. Stress releases cortisol in the bloodstream, making the body work hard to hold on to calories. This process can, in turn, cause your metabolism to slow down.

Genetic Factors

Slow metabolism also results from genetic factors not influenced by lifestyle or dietary preferences. As per studies, genetic problems like atherogenic dyslipidemia, insulin resistance, cardiac issues, hypertension, etc., can slow your metabolic health. However, it occurs in rare cases only.

Note

Resting metabolism is the base form of the body’s metabolism, which is not a direct function of physical activities. However, resting metabolism may not be ideal or suitable for people who suffer from certain health conditions like obesity. Slow metabolism or inadequate metabolic power can occur due to several factors and may lead to adverse health conditions.

Health Risks Associated with Slow Metabolism

A slow metabolism can lead to several health problems like:

Obesity

People with slow metabolism are unable to burn the calories that they intake. Therefore, when you overeat food daily, the calories, you eat primarily get stored in your body as fat. While the change is not noticeable within a few days, the constant fat deposition will significantly add to your weight and make you obese.

Fatigue

Several studies have proved that slow metabolism can lead to fatigue and lethargy. The metabolism process helps the body break down the calories and convert them into energy that fuels the body. Hence, when your metabolism is slow, you won’t feel energetic and will be unable to complete even basic tasks. Your body will stop being active until your average metabolic rate gets restored.

Hair and Skin Problems

Hair and skin both need adequate nourishment from nutrients and hormones. Also, the skin needs certain hormones to keep itself healthy. Metabolic processes facilitate the production of these hormones.

As per studies, skin diseases start to appear when there is a problem with a slow metabolism. Skin regeneration also becomes slower because there isn’t enough energy for the skin cells. People also experience extreme hair loss and breakage due to slow metabolism. Since slow metabolism doesn’t utilise all the nutrients, study shows hair starts to lack nourishment and becomes fragile.

Mental Health Problems

When someone suffers from slow metabolism, they find themselves amid anxiety disorders. Also, research shows the impact of slow metabolism. Slow metabolism may cause specific hormonal changes in the body, which can add to your anxiety. For example, when your body’s metabolic rate is slow, your body will release cortisol which is the root cause of many mental health problems.

As per studies, slow metabolism causes problems for the brain and prevents it from functioning normally. In this situation, the person may have difficulty concentrating on work or processing tasks successfully.

Inadequate Body Waste Disposal

Since waste excretion results from metabolic activity, a slow metabolism can hinder this activity in the body. As a result, breaking down food and producing waste materials gets minimised, and people cannot excrete the toxic wastes from the body. Therefore, constipation and irritable bowel syndrome are pretty common among people who suffer from a low metabolism.

Note

Many people are unaware of the problems associated with a slow metabolism. However, understanding the balance between food consumption and a good metabolism is essential to know if the body is doing enough to break down the calories and use them up.

The Significance of Boosting Metabolism

Slow metabolism has some severe consequences for the body. When your metabolism rate is inadequate for your body to process the ingested food, you will rapidly put on weight. Additionally, people with slow metabolism also find it difficult to lose the weight they have gained. Obesity has become a big problem for people worldwide and has hampered their normal living conditions.

Research shows that obesity from slow metabolism may also lead to other heart and liver health complications. Therefore, one must boost one’s metabolism to combat weight gain and avoid fatigue.

Ways to Speed up Your Metabolism

Sometimes, the slow metabolism can be due to underlying genetic diseases. However, there are some ways in which you can change your body’s metabolic power. It is essential to speed up your metabolism to eliminate unwanted medical problems that may become more severe in the long run. Correcting your metabolism is easy but requires perseverance since results don’t show within a few days.

Here are some simple but effective ways to speed up your metabolism without medications:

Have a Good Exercise Schedule

People who are already obese should always have a proper exercise schedule. When people invest time in exercising, their body has to go through strenuous activities which require energy. Since energy gets produced by breaking down calories, your metabolic processes will speed up and start breaking down your body fat. Like most solutions for slow metabolism, results won’t appear in a single day. You must maintain a proper schedule with different exercises and stick to this plan in the long run.

Dietary Regulations

Maintaining a proper diet is one of the top requirements when you want to speed up your metabolism. You need to watch the calories you intake and eat the right amount of food to make sure there is no overeating involved. When you overeat, the excess calories not needed by the body turn into fat.

You must also watch your daily calorie count to avoid this problem. Research shows that you can substitute eating oily, greasy, and fatty foods with high protein and carbs. Make sure you consult a nutritionist to have a proper diet chart. It is also essential to stick to the diet plans and avoid overeating even if the craving continues.

Get Adequate Sleep

Our resting metabolism is essential for the body. Since resting metabolism is always at play, we often ignore that our resting metabolism increases when we sleep. Studies suggest that sleep is a super important factor when speeding up your metabolism. Getting a good 8 hours of sleep is a must when you want to speed up your metabolism.

Research also shows that even if you miss the mark on some days, catching up on recovery sleep is essential and restoring your body’s metabolic power.

Try Intermittent Fasting

Intermittent fasting is pretty well-known for helping obese people lose weight. Intermittent fasting can also help in Speeding up the metabolism, as many studies have proved. As per studies, when people practise intermittent fasting, the body uses the stored fats to produce energy. All the pre-existing fat slows down metabolic functions and fulfils the body’s needs. When obesity becomes the primary reason for slow metabolism, intermittent fasting can lose the extra calories and speed up the metabolism significantly. Fasting should be tried under guidance considering proper medical conditions if any

Precautions to Follow When Speeding Up Your Metabolism

Speeding up your metabolism can be highly beneficial for your health. However, when trying to speed up your metabolism, you must follow specific guidelines and preventive measures to avoid side effects. In addition, there needs to be harmony between your lifestyle changes to speed up your metabolism without creating additional health problems.

Here are a few things to keep in mind when making lifestyle changes to speed up your metabolism:

Do not go overboard with exercising. For example, you are a working individual who often feels tired after long shifts at your office. You must understand if your body can go through intensive exercise schedules after work. You need to consult a trainer and discuss your schedule so that they can plan a perfect exercise plan for you. Don’t overwork yourself or jump to challenging exercises at the very onset. Instead, gradually shift your exercise schedule to accommodate your changing capacities.

When following diet plans, don’t limit portions, so your body starts to lack the essential nutrients to keep you alive. Burning fat it is not enough to sustain the body in any form. Make sure you have a healthy and balanced diet with regulated quantities of food. It is better to chalk out a meal plan with a nutritionist who would know your requirements better. If you suffer from health issues like diabetes, see a nutritionist and do not follow a fad diet plan blindly.

People with hypertension must go easy on the exercise in the beginning. It is easy to get carried away in your desire to speed up your metabolism, and you may make the wrong decisions. Continuously monitor your blood pressure levels when following strict diet and exercise plans, so they don’t drastically affect your blood pressure levels.

Intermittent fasting is suitable for your metabolism, but eating nothing for a long time may not suit people with existing medical problems. Always try to eat low-calorie food like sprouts, fruits, and baked veggies so your hunger stays at bay and your body doesn’t react negatively to the sudden changes.

Serotonin Imbalance and Metabolic Health

Serotonin is a neurotransmitter that communicates between nerve cells in the brain and other cells throughout the body. Mood, sleep, digestion, nausea, wound healing, bone health, blood coagulation, and sexual desire are just a few of the bodily processes that it is essential for. Conversely, physical and mental health issues might result from serotonin levels that are either high or too low.

Serotonin deficiency can reverse by changing diet, activity levels and exposure to sun-rays. If any symptoms of depression or anxiety persist, you can talk to your wellness and mental-health coach. Several types of depression-like under methylated, Pyrrole, are linked to serotonin deficiency. A simple blood test can determine and cure it with proper supplementation and medication.

Metabolic Health

The series of cellular processes collectively known as metabolism generates energy from food and the environment to fuel every bodily function. Our metabolic health refers to how well our bodies produce and use energy.

Serotonin and Metabolic Health: The Connection

A monoamine neurotransmitter, serotonin is also known as 5-hydroxytryptamine (5-HT). Serotonin, which is also a hormone, sends and receives signals between nerve cells in the central nervous system of your brain and other parts of your body (your peripheral nervous system). The body gets instructions on how to function from these chemical messengers.

The body uses serotonin in various ways to control hunger, body temperature, sleep patterns, and sexual activity. It also affects learning, memory, and happiness. Low serotonin levels also cause depression, anxiety, mania, and other mental illnesses. Tryptophan, a vital amino acid, is used to make serotonin. Our body cannot produce tryptophan on its own and thus you can only get it by eating certain foods which we will discuss later.

The cells lining of your digestive tract, intestines, in particular, have about 90% of your body’s serotonin. It disperses into the bloodstream, and then the platelets take it up. Your brain only produces the remaining 10% of the total. Of this 10 per cent, only a tiny portion of serotonin, roughly 2% stays in the brain and central nervous system while the rest mixes with the blood as well.

Even though the percentage is low, this 2% that stays in the brain is of critical importance and plays a pivotal role in illnesses connected to mood. A drop in this level can lead to problems with sleep and bowel movements as well.

Serotonin: The Functioning

It is involved in a wide range of bodily processes, including:

Mood

Serotonin is a brain chemical that controls mood. It is popularly known as your body’s inborn ‘feel-good’ chemical. When its levels are normal, you feel more focused, emotionally stable, joyful, and tranquil. Depression gets linked to low serotonin levels. Increasing the serotonin in your brain is a common goal of many drugs used to treat anxiety, depression, and other mood disorders.

Digestion

Most of the serotonin in your body is in your GI tract, which plays a role in protecting your gut and controlling bowel movements. As a result, your gut can release more serotonin, which hastens digestion and helps your body eliminate unpleasant meals and harmful items. Additionally, serotonin enables you to feel fuller after meals.

Nausea

When serotonin is released into your intestines more quickly than it can be absorbed, nausea occurs. As a result, your brain receives the chemical signal, which you experience as nausea. Numerous medications used to lessen nausea and vomiting target particular serotonin receptors in the brain.

Sleep

Serotonin and the neurotransmitter dopamine contribute to sleep quality (how well and how long you sleep). Serotonin also plays a part in the making of Melatonin, a hormone that controls your sleep-wake cycle.

Healing

Platelets release serotonin in your blood to aid in the healing of wounds. Arterioles, the minor blood veins, also narrow due to the condition, slowing blood flow and promoting the formation of clots. In the healing of wounds, this procedure is crucial.

Bone Health

Bone density gets influenced by serotonin levels, which may impact our overall bone health. Insufficient serotonin in the gut may contribute to osteoporosis and bone fractures by weakening bones.

Sexual Health

Serotonin and the neurotransmitter dopamine are involved in the desire for sex, which is related to sexual wellness.

Ideal Range

Serotonin levels in the blood typically range from 101-283 nanograms per millilitre (ng/mL). However, a few testing conditions may cause this standard to deviate slightly. It is advisable to discuss specific test results with your doctor. Excessive serotonin levels could indicate carcinoid syndrome (tumours of the small intestine, appendix and colon).

We have a good mood throughout the day and sleep soundly at night when serotonin levels are at their highest. Conversely, our self-confidence suffers when serotonin levels are low as it maintains the balance between the right and left hemispheres of the brain. A misbalance in this equilibrium will cause a disconnection between logic and creativity on the left and right sides of the brain which will result in a poor mood, depression, and difficulty falling asleep.

Cause of an Imbalance in Serotonin Levels

Low Serotonin Level

A low serotonin level usually has more than one cause such as:

Insufficient Serotonin production by the body.

Underactive or insufficient functioning of serotonin receptors that cause improper utilisation.

Age-related health and brain changes.

Poor dietary habits.

Chronic stress.

Lack of exposure to natural light

Inadequate exercise levels

High Serotonin Level

Intake of various drugs and supplements such as neurotransmitter inhibitors, antidepressants, anti-migraine medication, certain herbs and illicit drugs cause a high level of Serotonin in the body.

Note

Excess serotonin in the body causes Serotonin syndrome. Symptoms of this syndrome typically appear several hours after taking a new medication or increasing the dosage of the one you already take.

Signs and Symptoms

Low Serotonin Levels

Low levels of serotonin may be associated with many health conditions, including:

Depression and other mood problems.

Anxiety.

Sleep problems.

Digestive issues

Suicidal behaviour.

Obsessive-compulsive disorder.

Post-traumatic stress disorder.

Panic disorders.

Schizophrenia.

Phobias.

High Serotonin Levels

High levels of serotonin are associated with serotonin syndrome, which includes:

Agitation or restlessness.

Insomnia.

Confusion.

Rapid heart rate and high blood pressure.

Dilated pupils.

Loss of muscle coordination or twitching muscles.

High blood pressure.

Muscle rigidity.

Heavy sweating.

Diarrhoea.

Headache.

Shivering.

Unreasonable Goosebumps.

Serotonin syndrome can be fatal. Signs include:

High fever.

Tremors.

Seizures.

Irregular heartbeat.

Unconsciousness.

Serotonin and Its Relation With Your Metabolic Health?

Insulin Regulation

Under normal circumstances, serotonin regulates the release of insulin, the most significant hormone in regulating blood glucose levels in humans and animals. According to a study, there is a direct association between serotonin, blood glucose and insulin levels. Although the precise mechanism is still unclear, evidence indicates that serotonin may play a crucial part in controlling the release of insulin and glucagon, the two primary hormones that regulate glucose and lipid homoeostasis, enhancing insulin sensitivity and metabolism.

Weight Loss

The natural appetite suppressor is serotonin. This potent brain chemical suppresses hunger and lowers cravings. Even if your stomach is not full, it helps you feel content. Eating less, as a result, leads to weight loss. This potent chemical in the brain can help you lose weight by reducing cravings and suppressing your appetite.

Heart Health

According to research, serotonin is a naturally occurring vasoactive substance with many cardio-physiological effects. For example, a less active serotonin system in the brain gets linked to early artery hardening. High blood pressure, cholesterol, obesity, diabetes, smoking, and lack of exercise are a few of the well-known risk factors for heart disease and stroke that can, to some extent, influence our lifestyle decisions.

Gastrointestinal Function

According to research, the gut microbiome aids in serotonin production. This production may be affected when the microbiome, or the entirety of the gut bacteria, is disturbed by stress, illness, food, or other factors. This study shows that metabolic syndrome is related to reduce central serotonergic activity.

Ways to Regulate Serotonin Level

The following are ways to regulate serotonin levels.

Consuming More Foods Containing Tryptophan

Tryptophan, an amino acid that makes serotonin, is found in various foods. However, tryptophan-rich diets do not necessarily increase serotonin levels on their own. Your body needs carbohydrates to release insulin vital for amino acid absorption. Even if tryptophan does enter your bloodstream, it will have to outcompete other amino acids to reach your brain. Foods that contain tryptophan in abundance are

Salmon

Eggs

Cheese

Turkey

Tofu

Pineapples

Nuts, oats and seeds

More Exposure to Sunlight

According to research, serotonin tends to be higher in the summer and fall and decreases after the winter. The known effect of serotonin on mood lends evidence to a connection between this finding and the occurrence of seasonal affective disorder and seasonal mental health issues. In addition, studies suggest that your body may produce serotonin when exposed to sunlight.

Some people may develop seasonal affective disorder if they don’t get enough sunlight. To increase serotonin and vitamin D levels, try to receive 10 to 15 minutes of sunlight per day. Consider adopting light therapy to obtain the necessary daily sunlight if you live where you can’t get it naturally.

Taking Specific Supplements

By raising tryptophan levels, some dietary supplements may aid in accelerating the synthesis and release of serotonin.

Dietary supplement: Tryptophan, probiotics and SAMe

Herbal supplements include ginseng, St. John’s wort, Syrian rue and nutmeg.

Exercise

Exercising releases tryptophan in your blood. It may also result in a reduction in the production of other amino acids. Due to this favourable environment, more tryptophan will have an easier time getting to your brain. Serotonin levels rise with regular exercise. Heart health and mood disorders can improve with thirty minutes of aerobic activity five times per week combined with two strength-training sessions.

Other beneficial aerobic activities include:

Swimming

Bicycling

Brisk walking

Jogging

Light hiking

Meditation

Stress can reduce with meditation, which raises serotonin levels. Meditation has many health advantages, including the potential to raise serotonin levels, maintain cognitive function, and stave off dementia.

Note

A Serotonin imbalance can significantly affect your metabolic health. Hence, it is best to take preventive measures to ensure its levels are balanced. However, if you have a serotonin imbalance, you should eat foods rich in tryptophan, indulge in aerobic exercises and practice meditation. You may also take supplements if your doctor suggests so.

The Impact of Superfoods on Metabolic Health

“Let food be thy medicine and medicine be the food”, a famous quote in regards that food can improve the overall status of the body. Over the last decade, studies on food and human health have assessed the effect of food and its implications on human health. Also, food not only satisfies basic needs but also provides nutrition and has the potential for enhancing health and well-being.

A simple distinction between superfoods and regular foods is their response to blood glucose levels. Given that, one may assume that the correct quantity of superfoods will not create untoward spikes in blood glucose levels. However, there’s a catch. Suppose, after having a complete meal for lunch, you decide to have a bowl of pomegranates. Now, even though pomegranate is a superfood, the wrong timing of its consumption can lead to its conversion and storage into fats.

There is no doubt that superfoods are incredibly beneficial for health. But what is equally important is the impact of a particular food on your health. The quantity of consumption, the timing and the food’s unique effect on an individual’s glucose levels play vital roles. By live-tracking the impact of the food on your glucose levels, a CGM can help you decide how much superfood is good for you.

Understanding Superfoods

Superfoods are foods with positive effects on health as they exhibit health-promoting properties. The general idea of calling a food superfood might be because its intake provides exceptional nutritional health benefits.

You can categorise superfoods as food and medicinal plants based on their abundance of synergistic elements. These are traditional foodstuffs with excellent functional properties; you can use them for culinary and therapeutic purposes. These foods offer a high amount of healthy nutrients. Also, they can potentially improve specific markers such as blood pressure, body mass index, waist circumference, fasting blood glucose levels, and lipid levels.

These foods have a high content of antioxidants, vitamins, minerals, bioactive compounds (flavonoids, polyphenols, and phytochemicals), and other nutrients. Although there is no specific definition of superfoods, nutritionally dense foods get added to the superfood category. Superfoods contain bioactive compounds like PUFA, MUFA, vitamins, minerals, probiotics, antioxidants, essential amino acids, polysaccharides, and various enzymes.

Metabolic Health and Superfoods: The Connection

When it comes to food intake, food quality influences food choices. Therefore, nutrition is an essential characteristic indicating food quality. Superfoods include fruits, vegetables, nuts, seeds, dairy products, fermented foods, fish, and seafood. Also, these foods possess health-promoting properties like antioxidant, anti-inflammatory, antidiabetic, anti-obesity, antihypertensive, and anticancer properties.

They are rich in nutrients with minimal calories and boost the body’s metabolism. They can reduce the risk of several metabolic diseases such as diabetes, cardiovascular ailments, non-alcoholic fatty liver illness, kidney conditions, and obesity. Superfoods have an adapt genic effect that helps stabilise physiological processes and promotes healthy metabolism.

In a controlled human intervention trial, the effects of superfood consumption on metabolic parameters (blood pressure, concentration of HDL cholesterol, lipid profile, fasting glucose levels, and waist circumference) got assessed. Results show that these foods help prevent metabolic syndrome and offset the development of cardiovascular diseases and type 2 diabetes mellitus. In addition, superfood helps to reduce body weight and abdominal adiposity, regulate cholesterol levels and improve insulin sensitivity.

Note

It is essential to note that no food can provide all the vital nutrients such as vitamins or minerals. One can get all the nutrients by eating a variety of nutritionally dense foods. Also, a balanced diet is nutritious, including fruits, vegetables, nuts, seeds, whole grains, pulses, legumes, and lean protein. One must limit the intake of highly processed foods, refined cereals, sugar, and salt. A healthy diet in association with regular exercise provides multiple health benefits.

List of Superfoods

Fruits

Berries (blueberries, cranberries, strawberry, goji berry, blackberries, and acai berries), apples, kiwi, avocado, melons (watermelon, muskmelon), pomegranates, peaches, papaya, orange, grapes, pineapples, Indian gooseberry, and bananas.

Vegetables

Green leafy vegetables (Spinach, broccoli, kale, cabbage, cauliflower, Brussel sprouts, collard greens, lettuce, bok choy, swiss chard, wheat grass, and seaweed), bottle gourd, bitter gourd, pumpkin, beetroot, sweet potatoes, tomatoes, carrot, bell peppers, squash, and jackfruit.

Beans and Lentils

Kidney beans, black beans, chickpeas, soybeans, black-eyed peas, and green gram.

Nuts and Seeds

Almond, chia seeds, walnuts, brazil nuts, coconut, flax seeds, hemp seeds, pistachios, cocoa, dates, garden cress seeds, and raisins.

Dairy Products

Cow milk, donkey milk, camel milk, goat milk, plant-based milk and milk products.

Spices and Herbs

Turmeric, black pepper, cinnamon, ginger, garlic, and ginseng.

Cereals and Other Foods

Quinoa, oats, yoghurt, and fermented food such as kefir, and tofu.

Green tea, spirulina, honey, maca, matcha.

Meat

Seafood, seaweed, shellfish like oysters, and fish such as salmon, and sardines that have the least amount of mercury.

Best Superfoods to Improve Metabolism

Camellia Sinensis Tea

Tea comes from the leaves of the Camellia Sinensis plant.

You can categorise tea into three types based on processing; green tea, black tea, and oolong tea. Irrespective of its types, tea contains polyphenols, catechins, thioflavins, and theanine. In addition, it exhibits antioxidant, anticancer, neuroprotective, and antidiabetic, anti-inflammatory, antihistaminic, and cardio protective properties. Also, it prevents the oxidation of LDL cholesterol, improves lipid profiles, eases inflammation, promotes homeostasis, and inhibits the progression of atherosclerosis.

Studies suggest that intake of green tea significantly decreases BMI and waist circumference and induces weight loss in the elderly with metabolic syndrome. It reduces lipid and carbohydrate absorption, enhances lipid metabolism, inhibits lipogenesis, and increases the utilisation of carbohydrates.

Berries

Blueberries

Blueberries, scientifically known as Vaccinium Myrtillus, are a fruit. It has dark blue-purple colour because of the high concentration of anthocyanins. It is rich in phytochemicals and exhibits strong antioxidant action. In addition, it contains a high amount of polyphenols, phenolic compounds, tannins, flavones, and dietary fibres. As a result, this fruit reduces the risk of developing Alzheimer’s disease and other neurodegenerative diseases.

Studies suggest that intake of 150-200 g of blueberries daily reduces blood pressure. It can improve blood vessel function by reducing arterial stiffness and systolic blood pressure. Blueberries have a low glycemic index. So, eating blueberries regulates blood sugar levels and reduces insulin resistance in people with diabetes. It has a positive impact on people suffering from obesity and metabolic syndrome. However, the adequate consumption for every individual may differ. Hence, it is best to consult an expert nutritionist to understand your consumption limits.

Cranberries

This red colour berry is scientifically known as Vaccinium oxycoccus. Cranberries are an excellent source of vitamin C, K, E, manganese, and fibre and have a very low calorific value. In addition, it contains phenolic compounds (high concentration of proanthocyanidins) and flavonoids (flavonols, quercetin, myricetin, chlorogenic acid, and ellagic acid). Furthermore, they have excellent antioxidant properties and protect against free radicals.

Studies show that intake of cranberries prevents the progression of atherosclerosis and lowers LDL cholesterol levels. Cranberries reduce the risk of cardiovascular disease by decreasing LDL and increasing HDL cholesterol levels. In addition, it improves lipid profiles and reduces blood pressure.

Acai, strawberries, and goji berries contain polyphenolic compounds and polysaccharides and exhibit antioxidant properties. It helps prevent cardiovascular disease and diabetes by reducing inflammation and plaque progression in blood vessels.

Spirulina

Edible seaweed is scientifically known as Arthrospira Plantensis. It is both salt and freshwater blue-green algae. Its blue-green colour is due to the presence of natural pigments. Spirulina contains 55-70% protein, 15-20% carbohydrates, 6-8% fats, and 3-4% fibers. It is a good source of vitamin B12 and contains phytochemicals with excellent antioxidant properties. It possesses antiviral, anticancer, antidiabetic, anti-inflammatory, hepatoprotective, cardioprotective, and immunity-boosting properties.

A study suggests that spirulina possesses lipid-lowering effects, i.e., hypocholesterolemic and hypolipidemic effects. Administration of 5% spirulina reduces triglyceride levels, serum LDL and VLDL levels, and improves serum HDL levels. It regulates energy metabolism, improves lipid profiles, and prevents the risk of lipid metabolism disorders. In addition, it promotes satiety thereby preventing the consumption of extra calories.

Gamma-linolenic acid deficiency can cause arterial thickness, hypertension, and dyslipidemia. Intake of spirulina helps improve dyslipidemia, hypertension, and atherosclerosis incidences.

A study shows that oral dosage of 1-19 g/day for six months of spirulina positively impacts markers of metabolic syndrome.

Pomegranate

It is a popular edible fruit scientifically known as Punica Granatum L. It contains a high concentration of bioactive compounds—for example, phenolic compounds, polyphenols, ellagitannins, and vitamins. Also, pomegranate contains high content of polyphenols that improves endothelial function and prevents hypertension.

Studies have shown that intake of pomegranate can improve arterial blood pressure, reduce triglyceride levels, and increase HDL cholesterol levels. In addition, drinking cold-pressed pomegranate juice can improve cardiovascular markers.

Pomegranates have hypoglycemic effects. They regulate blood glucose levels, increase insulin sensitivity, reduce cholesterol levels, and improve blood lipid profiles. Furthermore, pomegranates also regulate lipid metabolism in metabolic disorders and prevent the progression of atherosclerosis, liver diseases, and type-2 diabetes. It is a conventional remedy for metabolic syndrome and diabetes.

Green-Leafy and Allium Vegetables

Green leafy vegetables have a high concentration of phytochemicals such as carotenoids, lutein, polyphenols, flavonoids, phenolic acids, and lignans. In addition, Allium vegetables are good sources of an organosulfur compound, allyl cysteine, alliin, allicin, flavonoids, and phenolic compounds.

Studies show that a high intake of vegetables, especially green leafy and allium vegetables reduces the risk of metabolic syndrome among children and adolescents. In addition, these vegetables show positive effects on components of cardiovascular conditions, hypertension, and kidney diseases.

Examples of green leafy vegetables are spinach, broccoli, kale, cabbage, cauliflower, Brussel sprouts, collard greens, and lettuce. Allium vegetables include onion, garlic, leeks, chives, and scallions.

Kefir

It is fermented beverage milk. It’s refreshing, delicious, easy to digest, and is a result of lactic and alcoholic fermentation. It has a high concentration of amino acids, vitamins, and minerals (calcium, potassium, vitamin B-complex). As a result, the protein content of kefir has high bioavailability. Also, it has low lipid content and caloric value, preventing excess consumption.

It regulates weight by increasing satiety value and prevents metabolic conditions such as obesity and hypertension. In addition, it reduces high blood cholesterol and high blood pressure and the progression of cardiovascular diseases such as atherosclerosis.

In a randomised controlled study, regular kefir intake for 12 weeks significantly improved anthropometric measurements. (BMI, waist-to-hip ratio, weight), lipid profile (triglycerides, cholesterol, HDL, and LDL levels), glycemic status, blood pressure, insulin resistance, and inflammatory markers in subjects with metabolic syndrome.

Chickpeas

Chickpeas, also known as garbanzo beans, are an excellent source of plant protein. As a result, they offer various health benefits, such as weight management and reduced disease risk.

A study assesses the effects of afternoon snacks on diet quality, appetite, and glycemic control in adults. It shows that acute intake of low-sugar, highly nutritious hummus improves diet quality and delivers a 70% reduction in hunger and a 30% increase in satiety value.

Chickpeas have a low glycemic index, high protein, and soluble fibre and help regulate blood sugar levels. Furthermore, it improves the homeostasis of gut microbiota and lipid metabolism and reduces the risk of hyperlipidemia. Chickpeas offset the development of chronic metabolic diseases such as cardiovascular diseases and diabetes. It promotes weight management by delaying gastric emptying time and slowing carbohydrate absorption, enhancing satiety value.

Bitter Melon

It is a shrub scientifically known as Momordica charantia and belongs to the Cucurbitaceae family. It exhibits antimalarial, antihelminthic, and laxative properties. In addition, it is famous for the treatment of various pathological conditions. Also, it contains phytonutrients such as glycosides, saponins, alkaloids, and triterpenes.

Studies show that bitter melon increases the oxidation of fatty acids facilitating weight reduction by preventing weight gain and visceral fat mass. Also, it reduces plasma glucose levels, triglyceride levels, and total cholesterol levels. It effectively manages diabetes mellitus, dyslipidemia, obesity, and cardiovascular complications.

Water

The Body’s Detoxifier: Water is ultimately one of the best superfoods available. It is crucial for flushing out any toxins that are present in the blood in the form of urine, perspiration, and other bodily fluids. Water can also provide you with a lot of energy all day long by keeping the blood clean.

Note

The consumption of superfoods is beneficial to most people. However, the appropriate time of consumption and its effect on an individual’s health may differ for people. It’s crucial to use caution and refrain from consuming these foods in excess because their innate toxins may have negative effects, especially in children and patients who are already vulnerable. Natural foods are still good to consume in moderation but adding something new to your diet is only recommended under special guidance with expert opinion according to your body’s needs. Hence, you must consult an expert nutritionist to understand the time and quantity of consumption.

Five Best and Worst Foods for Metabolic Health

Let’s start with the basics of ‘What is Metabolism’. Metabolism is the set of cellular mechanisms that generate energy from our food and environment in order to fuel cells in our body. When everything works well, we have optimal metabolic health. What does optimal metabolic health look like?

Metabolic health is determined by optimal levels of the following markers: Blood Sugar, Triglycerides, Blood Pressure, High-Density Lipoprotein (HDL), and Waist Circumference.

Metabolic health is the central pillar for optimal health and wellbeing.

Benefits of optimal metabolic health

Stable and sustained energy throughout the entire day

Physical endurance and better exercise performance

Better memory and focus

Better and faster weight loss

Improved fertility

Balanced hormones

Lower risk of chronic conditions, such as cancer, heart diseases, stroke, Alzheimer’s and Parkinson’s

Improved mental health (lower risk of depression and anxiety)

Stronger immune system

Metabolic syndrome is the opposite of metabolic health. It is described as a cluster of conditions that put individuals at a higher risk of heart disease, stroke, diabetes, obesity and Alzheimer’s.

Metabolic syndrome includes the following:

Fasting glucose above 100 mg/dL

A waistline of 35 inches for women and 40 inches for men

HDL cholesterol less than 40 mg/dL

Triglycerides higher than 150 mg/dL

High blood pressure (130/85 or higher)

You might be wondering if you can improve your metabolic health. And the answer is absolutely!

Your metabolic health is impacted by the following factors:

Foods you eat (when you eat and how you pair your foods)

Exercise and daily movement

Quality and duration of your sleep

Mental health and stress

Optimal hydration

Every person is unique making it important for nutrition to be individualized. Continuous glucose monitors (CGM) show that each person responds differently to the same foods. For example, some individuals will show a spike in their blood sugar after consuming a banana, while others see a slight spike or even no spike at all. It’s also important to pay attention to what you pair with your banana, and what you do before and after you eat a particular food.

Let’s dive into the foods that are the worst for your metabolic health.

The Worst Foods for Metabolic Health

1. Highly-Processed Foods

Majority of highly-processed foods are filled with additives, refined sugars, inflammatory oils, sodium and an overall decrease in nutritional value. Most processed food also contains Tran’s fats which lead to higher inflammation, increased rates of type 2 diabetes and cancer. Most of the cookies, breads and crackers are made from white refined flour that will spike your blood sugar and increase your cravings, leading to unnecessary weight gain and chronic blood sugar issues.

2. Sugar

When we consume high amounts of sugar such as in cookies, breads, sugar loaded coffee, sports drinks, salad dressings, candy, cakes, sodas, juices and sweets it leads to constant blood sugar spikes. When our blood sugar is chronically elevated, this has the potential to cause insulin resistance, as in type 2 diabetes, and weight gain. Extra sugar that is not used by the body, will then turn into triglycerides via the liver, which can often lead to a higher risk of heart diseases, obesity and cholesterol.

Therefore, it’s important to read all food labels and avoid foods high in added sugar.

You might be wondering about fruit. Fruit contains natural sugar which often also contains fiber that helps to better regulate glucose levels. Fruits that are higher in sugar are grapes, mangoes, pineapple and bananas. It’s best to eat these fruits in moderation, especially if you have blood sugar irregularities or are trying to lose weight. Pairing fruit with protein or fiber can also improve glucose regularity. For example, 2-3 slices of mango with a small handful of walnuts or almonds.

3. White Flour

White flour is easier to digest, and ultimately converts into sugar when in excess that can rapidly spike our blood sugar. This can lead to chronic fatigue.

Wheat flour is a better alternative as it has higher fiber that helps slow digestion of sugar and prevent dramatic blood sugar spikes. However, wheat flour can also cause moderate blood sugar spikes in many people. It’s important to track your blood sugar and respond accordingly to your body’s reaction in response to eating foods made from wheat flour.

It’s best to load your plate with non-starchy vegetables, high fiber and lean protein as optimal protein and fiber intake will help balance your blood sugar.

4. Fast Food

Fast food is always loaded with unhealthy fats, refined carbohydrates, sugar and sodium.

Many clients that wear a CGM found that all fast food causes a spike in their blood sugar, followed by a dramatic drop. In addition, all processed foods are highly refined and contain little to no nutritional value.

It’s best to avoid fast food and focus on eating more balanced and nutrient-dense meals.

5. Highly-Inflammatory and Processed Oils

Many refined oils are high in omega-6 fats which research studies show have been associated with obesity, type 2 diabetes, inflammation and higher rates of heart disease. Unfortunately, these oils are highly processed and lead to a higher risk of blood clotting, heart attack and strokes.

Furthermore, these oils are much cheaper to produce and most packaged foods and fast food options are loaded with these inflammatory oils.

The following oils contain more than 20% of pro-inflammatory oils (linoleic acid):

Soybean oil

Canola oil

Palm oil

Peanut oil

Cottonseed oil

Grapeseed oil

Safflower oil

Corn oil

Rice Bran oil

We have covered the worst foods for your metabolic health. Let’s dive into foods that are the best for your metabolic health.

The Best Foods for Metabolic Health

1. Fiber-Rich Foods

Fiber plays an important role in our blood sugar and gut health. Research studies show that most people don’t consume enough fiber. It is recommended to consume at least 25-35 grams of fiber per day. Some people would even benefit from consuming 50 grams of fiber per day.

Fiber is a macronutrient that mostly comes from plants. Our bodies don’t break down fiber into glucose like carbohydrates. Fiber goes through our gastrointestinal tract and feeds the healthy gut microbiome which has many positive health effects on metabolic health.

Optimal fiber intake supports healthy blood sugar and insulin levels, lowers gut inflammation, produces beneficial short-chain fatty acids, supports optimal mucus membrane, and decreases glucose absorption.

When we eat optimal levels of fiber at each meal, we’ll be able to avoid rapid blood sugar spikes contributing to better blood sugar balance and metabolic health.

There are two types of fiber soluble and insoluble.

Soluble fiber dissolves in water to become gel-like substance that through the process of fermentation is broken down by gut microbiome.

On the other hand, insoluble fiber doesn’t dissolve in water and is less fermentable and helps digested food move through the digestive tract.

When we consume both types of fiber, we are more likely to feel fuller longer, experience less sugar cravings and support a healthy gut microbiome.

The following foods are high in fiber:

Avocados

Coconut

Peas

Lentils

Chia seeds

Hemp seeds

Flaxseeds

Pears

Figs

Raspberries

Blackberries

Strawberries

2. Healthy Fats

Healthy fats are very important for achieving optimal health and wellness. Research studies show the amazing health benefits of a Mediterranean diet which is loaded with healthy omega-3 fatty acids, such as wild-caught salmon, cod liver oil, sardines and mackerel, walnuts, kidney beans, chia seeds and flaxseeds.

Omega-3 fatty acids are anti-inflammatory oils that support healthy blood sugar, cardiovascular health and reduce the risk of numerous chronic health conditions. When we consume healthy fats paired with fiber and optimal protein, we’ll be able to achieve stable blood sugar and avoid rapid spikes.

Here’s a great example of a blood sugar balancing meal: spinach salad loaded with non-starchy veggies, beans, walnuts + roasted chicken or salmon and topped with a sprinkle of flaxseeds. You get plenty of fiber, healthy fats and also protein to keep you full for hours and keep your blood sugar nice and balanced. This salad alone will help you eat at least 18-20 grams of fiber per meal!

3. Optimal Intake of Protein

Proteins are a vital macronutrient that play a key role in almost every function in our body. Protein is made from amino acids which are the primary building blocks in our body. Research studies show that an optimal intake of protein helps decrease sugar cravings and increase satiety hormones leading to more fullness and sustained energy.

Here are some great protein options to get you started:

Chicken

Turkey

Tofu

Lentils

Salmon

Eggs

Black beans

Cottage cheese

4. Vegetables

Vegetables are nutrient-dense food, loaded with vitamins and minerals, antioxidants and fiber. Also, vegetables are packed with health-promoting and disease-fighting nutrients. When we eat a variety of vegetables, especially non-starchy ones, we are more likely to have a steady and balanced blood sugar as veggies are loaded with fiber and decrease the spike in blood sugar.

It’s important to fill up half of your plate with non-starchy vegetables to help keep your blood sugar healthy and balanced.

Here are some delicious non-starchy vegetables to add to your daily meals:

Broccoli

Bok choy

Brussel Sprouts

Spinach

Kale

Kohlrabi

Asparagus

Mushrooms

Green Beans

Cabbage

Celery

Cucumber

Zucchini

5. Low-Glycemic Fruits

Each fruit has its own glycemic index (GI) which indicates how a particular food impacts your blood sugar. Foods with higher GI values will often lead to quick and sharp rises in blood glucose. Here are the best fruits to consume that are loaded with fiber and are a lower in GI.

Raspberries (1/2 cup)

Glycemic index: 32

Fiber: 4 grams

Apple (1 medium apple)

Glycemic index: 36

Fiber: 4.4 grams

Orange (1 medium)

Glycemic index

Fiber: 2.8 gramps

Coconut (1 ounce unsweetened)

GI: 42

Fiber: 4.6 grams

Kiwi (1 fruit)

GI: 52

Fiber: 2.3 grams

The following fruits are higher in GI and lower in fiber. It’s best to consume them in smaller quantities and pair them with protein or fiber, such as nuts.

Medjool date (1 date)

GI: 55

Fiber: 1.6 grams

Pineapple (1 cup)

GI: 59

Fiber: 2.3 grams

Mango

GI: 51

Fiber: 2.6 grams

Grapes (1 cup)

GI: 54

Fiber: 1.4 grams

Conclusion

Metabolic health is important for reaching our health and wellness goals. What you eat has a powerful impact on your metabolic health. Do your best to choose nutrient-dense foods that will help you avoid rapid blood sugar spikes, lose weight and keep it off.

Oxidative Stress and Its Impact on Metabolic Health

Oxidative stress occurs in our body when there is an electron imbalance in our cells which can cause metabolic dysfunction, and the condition often links to cancer and diabetes. Our body has its way of dealing with oxidative stress through naturally occurring antioxidants.

There are also antioxidant supplements available to help cure oxidative stress. However, if not dealt with, oxidative stress can cause damage to cells, proteins, and DNA and can even contribute to ageing. You can notice that you may be suffering from oxidative stress if you notice symptoms like fatigue, memory loss, grey hair, joint pain, etc.

What is Oxidative Stress?

Studies define oxidative stress as a disturbance in the balance between our antioxidant defences and ROC or reactive oxygen species production, most commonly called free radicals. Scientists often use a seesaw as an analogy when describing oxidative stress. One side of the seesaw is formed by the antioxidants and the other by the free radical or ROS. And they have to exist in a state of balance. In addition, Reactive Oxygen Species form in the body when a molecule’s electrons decide to go rogue.

These electrons are tiny, negatively charged subatomic particles found in pairs in all atoms. They are usually non-reactive; they generally stay stable and do not interact with other molecules in the body. However, an electron may break free from its pair and bind up with other molecules like nitrogen or oxygen in some cases.

In such cases, these molecules get reactive, interact with other molecules and spark downstream effects. For example, when nitrogen molecules pick up an extra electron, it is called a reactive nitrogen species (RNS). Likewise, when oxygen molecules pick up an extra electron, it is called a reactive oxygen species (ROS).

ROS form when cells create energy in the mitochondria. Sometimes electrons slip out when they are passed along a long protein chain in the mitochondria during the energy-making process. They then can react with nearby oxygen, resulting in ROS formation. As a result, oxidative stress gets reduced by antioxidants created by the body or supplied by certain food items. Therefore, they can scavenge the ROS and make them harmless by working at different levels to stop oxidative stress and causing any damage. Also, this way, they achieve an antioxidant-ROS balance in the body.

What are the Effects of Oxidative Stress?

Generally, the formation of ROS is not something to worry about unless there is a depletion in the level of antioxidants in the body or if it accumulates. Oxidative stress can have positive effects, especially the stress formed from physical activity may be beneficial. They can regulate tissue growth and also stimulate the production of antioxidants. Mild oxidative stress may even protect the body from infections and diseases, and a study found that it was capable of limiting melanoma cancer in mice.

ROS can be dangerous when they accumulate or become entirely depleted. An accumulation or a high concentration of ROS can damage proteins, fats, and nucleic acids and even cause cell death. However, a too low concentration of ROS can also derail healthy cell signalling pathways, which can cause an unbalanced state, thus causing oxidative stress.

Two primary health conditions that can cause oxidative stress include chronic inflammation and neurodegenerative diseases. In addition, chronic inflammation due to oxidative stress can lead to further conditions like cardiovascular disease, diabetes and arthritis. It happens when immune cells called macrophages produce free radicals while fighting off any invading germs. However, these free radicals can damage healthy cells, which causes inflammation.

Neurodegenerative diseases, including Alzheimer’s disease and Parkinson’s disease, can also be caused by oxidative stress. Brain cells require around 20 per cent of the total amount of oxygen to perform their function. The brain, while performing metabolic activities, can release free radicals. While most of them support brain cell growth, any excessive formation can lead to neurodegenerative diseases. A study conducted in 2018 found that oxidative stress can lead to the modification of peptides, further resulting in the accumulation of amyloid plaques. Also, this is one of the critical reasons behind Alzheimer’s disease.

What are the Risk Factors of Oxidative Stress?

Here we discuss the effects of excessive free radicals and oxidative stress. Since it can tear down your cell tissue, oxidative stress can cause lasting impacts on your body. Some of the risk factors that can cause oxidative stress are as follows.

Poor Diet

Poor diet and following a diet plan rich in fat, sugar and processed foods can be a reason behind the formation of oxidative stress. In addition, studies have made it clear that following a diet plan that is low in nutrients can be a factor in oxidative stress. Furthermore, following high glucose diets for more than four weeks can reduce the body’s antioxidant level, another cause of increased oxidative stress.

To make changes in food habits and consume a glucose regulatory diet, you have to take measure.

Inactivity

Inactivity can be another reason behind the cause increase in oxidative stress. Studies have also confirmed that physical inactivity can result in the formation of excessive Reactive Oxygen Species (ROS) concentrations, especially in skeletal muscle.

Inflammation

Inflammation is one of the major contributors to oxidative stress. When immune cells called macrophages fight off any invading germs, they produce free radicals. These free radicals can damage healthy cells, which causes inflammation. If this becomes constant, the cycle of ROS production will get sustained, leading to oxidative stress.

Alcohol

Consumption of alcohol can result in excessive ROS, thus resulting in oxidative stress. Alcohol can reduce the antioxidant level, which creates an imbalance in the body and thus causes oxidative stress. Alcohol, especially beer, can also increase the glucose levels in your body, which can be another reason for the increase in oxidative stress.

Stress

Oxidative stress is also at times linked to psychological stress. Psychological stress can result in the release of cytokines that trigger ROS release, thus resulting in oxidative stress. Cytokines can also be released by immune system messengers when the body is under stress, especially when there is an invading pathogen or any other similar complications.

Lack of Sleep

Sleeping has a lot of antioxidant properties capable of eliminating any excessive ROS that gets produced when we are awake. So, sleeplessness, lack of sleep, or sleep deprivation can cause ROS accumulation, resulting in increased oxidative stress.

Obesity

Excessive body fat is another reason for oxidative stress. A study conducted in 2015 noted that excess fat cells in the body could increase inflammatory activity, further resulting in an increased production of free radicals. Therefore, we must maintain our body weight and take measures to reduce any excess fat in our body to improve our overall health.

What is the Role of Oxidative Stress on Metabolic Health?

We already saw that our diet plans, consumption of high glucose foods, lack of sleep etc., can play a crucial role in being the cause of oxidative stress. But, in addition, such behavioural flaws can cause many other complications and can cause oxidative stress and metabolic imbalance.

We know that high blood glucose levels in our bodies can cause hyperglycemia. This medical condition can further set off a chain of reactions leading to oxidative stress. Such an effect on glucose metabolism is a driving factor in sustained oxidative stress in our body and the cause of many other conditions like kidney diseases, nerve damage, coronary artery disease, vision loss, etc.

How do High Glucose Levels Contribute to Oxidative Stress?

Suppose the body had a higher glucose level than the recommended amount over a long time. Then, in that case, it can unlock various medical conditions, including the formation of more ROS within cells. Furthermore, hypoglycemia can also cause the depletion of antioxidant levels in the body, contributing to the accumulation of ROS.

So, we must regulate the glucose levels in our bodies to keep our bodies healthy and avoid oxidative stress.

All we have to do is follow the coaches’ advice as regularly as possible. As a result, we get pointers about what we can eat to maintain our glucose level at the recommended range and what we can do to bring it back to normal if it accidentally goes high.

How to Manage Oxidative Stress?

Like the seesaw analogy, if our body is to maintain a balance, it must have both free radicals and antioxidants at the recommended levels. So, we must take some dietary measures and make some lifestyle changes to manage oxidative stress in our bodies.

Some of the measures we can adopt:

Follow a healthy diet rich in fruits and vegetables

Maintain a healthy body weight

Quit smoking and reduce binge drinking habits

Take measures to avoid exposure to pollution

Limit the intake of processed foods, especially the ones that have high sugar content

Exercise regularly

Reduce stress

Foods that Will Fire up Your Metabolism

Fire up your metabolism, we all have that one friend who can wolf down an entire pizza and still flaunt the body of a runway model. It is true that some people are genetically blessed with raging metabolism but even if you aren’t there’s no cause to sulk, start skipping meals or staying off all things tasty.

Eating less can slow down your metabolism. On the other hand, eating more frequently – especially focusing on certain foods – can help you achieve a faster metabolic rate. This improves your body’s fat-burning capacity and helps you attain your dream figure.

Are you wondering which mysterious foods we are talking about? Try these 10 foods to begin with:

1. Egg Whites

Egg Whites for metabolism

For a perfect start to the day, have an egg white omelette for breakfast. Nutritionists say that egg whites are packed with branched-chain amino acids, which keep your metabolism on fire through the day.

2. Hot Peppers

Hot Peppers for metabolism

Eating spicy foods may prevent overeating. But there’s another reason to add hot peppers or jalapenos to your food. They contain a chemical called capsaicin which boosts metabolism. Capsaicin makes your hormones alert, increases your heart rate and prompts your body to burn calories faster. Nutritionists recommend adding a tablespoon of chopped chili peppers to your meal daily.

3. Green Tea

Green Tea for metabolism

Three to five cups of green tea a day can help keep fat away. This beverage contains bioactive substances like caffeine and epigallocatechin gallate (or EGCG), which have been proven to substantially increase metabolic rate. Research reveals that green tea increases your metabolism by four percent over 24 hours and makes you burn an extra 70 calories. This means one would lose roughly 3 kilos a year or 30 kilos in 10 years. So try a teatox today.

4. Coffee

Coffee for metabolism

The bitter brew doesn’t just wake you up, it boosts the metabolic rate too. Studies have suggested that a cup of coffee increases your total calorie burn by 75 to 110 calories per day. A study found that caffeinated coffee consumers had an average metabolic rate that was 16 percent higher than those who drank decaf. Moreover, caffeine boosts energy and consuming it as a pre-workout food will rev you up and help burn more calories.

5. Ghee

Ghee for metabolism

Don’t be surprised to see this saturated fat-filled desi butter on the list. Ghee made from pure cow’s milk is known to increase satiety and boost metabolism. The fat contains conjugated linolenic acid, which can help you lose stubborn fat. It mobilises fat cells, encouraging them to let go of their energy source and shrink.

6. Milk & Yogurt

Yoghurt

Drink a glassful of milk – full of calcium – every day. Research at the University of Tennessee has found that daily calcium intake helps the body metabolise fat efficiently. Yogurt or curd also contains probiotics, the good bacteria which help in digestion and keep your system cool in the hot weather.

7. Cinnamon

Cinnamon for metabolism

Cinnamon not only adds a sweet-nutty flavor to your cake or pulao, it also boosts metabolism. The spice, which can clear your arteries and fight ageing, has thermogenic properties, which means it raises your body’s temperature and prompts it to start burning calories. It is advisable to consume about 1/4th teaspoon of cinnamon powder per day. It will also help reduce your sweet cravings.

8. Dark Chocolate

Dark Chocolate for metabolism

A piece of dark chocolate daily is a perfect pick-up for your mood and your metabolism. Dark chocolate is packed with monounsaturated fatty acids or MUFAs, which help increase metabolic rate so you burn calories faster. A study performed at Queen Margaret University, UK, showed that this sweet impacts the way our body synthesises fatty acids and therefore reduces the absorption of fats and carbohydrates. Cacao (which is in abundance in dark chocolate) is also packed with magnesium, which stimulates fat-burning hormone adiponectin.

9. Lentils

Lentils for metabolism

Many dieters skip the katori of dal, preferring to stick to green veggies. Nutritionists say this is a major blunder as lentils – be it arhar or moong dal – are loaded with iron, which is essential to keep the body in shape. Iron facilitates the flow of oxygen through the body, thereby keeping your metabolism high and increasing energy production. Relish your favourite rajma too. Beans are rich in protein and fibre, the building blocks of good metabolism.

10. Water

Drink water

Last but truly not the least is water. If you are doing everything right and still not losing weight, the reason is probably dehydration. A dehydrated body never makes fat burning a priority. Increasing your fluid intake, be it coconut water or barley water, will help you feel better and also increase your metabolic rate. A study published in the Journal of Clinical Endocrinology and Metabolism found that drinking water increases metabolic rate by 30 percent. You don’t have to aim for the 8-glasses a day goal. Even two glasses more than you normally have will do the trick. Moreover, water is a natural appetite suppressant so make it your best buddy for weight loss.

Menstrual Cycle and Its Effect on Metabolism

Menstruation is a woman’s monthly bleeding, also known as her “period”. When you menstruate, your body expels the monthly accumulation of the uterine lining (womb).

Menstrual blood and tissue exit your body through your vagina after flowing from your uterus through the tiny opening in your cervix. The uterine lining thickens during the monthly menstrual cycle in preparation for pregnancy.

If you do not become pregnant, your oestrogen and progesterone levels begin to decrease. Finally, low levels of oestrogen and progesterone signal your body to start menstruating.

The monthly hormonal cycle that a female’s body goes through to prepare for pregnancy is known as the menstrual cycle. Your menstrual cycle gets measured from the end of one to the start of your next period.

Hormone levels (oestrogen and progesterone) typically fluctuate during the menstrual cycle, causing menstrual symptoms. The menstrual cycle is complicated and governed by numerous glands and the hormones produced by these glands.

Menstruation, the follicular phase, ovulation, and the luteal phase are the four phases of the menstrual cycle. Menstrual difficulties include heavy or painful periods and premenstrual syndrome (PMS). Knowing when a woman’s menstrual cycle is most likely to conceive can help her get pregnant.

According to the study, the menstrual cycle considerably affects basal metabolic rate. Menstruation causes a fall in basal metabolic rate, which drops to its lowest point roughly one week before ovulation and rises until the start of the next menstrual cycle.

Understanding the connection between blood glucose levels during the second half of your cycle is essential.

Luteal phase insulin resistance can lead to hyperglycaemia. An increase in progesterone can also increase food cravings. Wrong food intake and fewer activity levels can increase weight and affect women with diabetes and PCOS, who face challenges with their reproductive cycle. Sometimes, forcing yourself to exercise and eating a meal full of fibre and protein can help you better. Tracking your sugar levels with BIOS can help you to manage these days better.

Metabolic Syndrome and Menstruation

During the menstrual cycle, fluctuations in oestrogen and progesterone hormones affect glucose metabolism and insulin sensitivity. Research says that oestrogen enhances insulin sensitivity while progesterone causes insulin resistance.

Many female health difficulties can connect to poor blood sugar control and insulin resistance. These include polycystic ovarian syndrome (PCOS), skin health, menopausal symptoms, infertility, weight control, and menstrual disruption. “Metabolic syndrome” is a grouping of disorders that increase your risk of heart disease, stroke, and type 2 diabetes.

Exercising while on your period may seem counterintuitive, but it can help relieve menstrual symptoms. First, however, we need to look for limitations and exceptions.

Phases of the Menstrual Cycle

The menstrual cycle contains four distinct phases:

Menstrual Phase

The menstrual cycle begins with the menstrual phase. It’s also the time when you get your period. This phase begins when an egg from the previous cycle has not got fertilised. Because no pregnancy has occurred, hormones oestrogen and progesterone levels fall.

As a result, the thickened uterine lining that usually supports a pregnancy is no longer required, so it sheds via your vagina. Research shows that your uterus excretes a mixture of blood, mucus, and tissues during your period.

Follicular Phase

The follicular phase lasts from the first day of your period until you ovulate (there is some overlap within the menstrual cycle). The process begins when the hypothalamus signals the pituitary gland to release the follicle-stimulating hormone (FSH).

This hormone stimulates your ovaries to produce 5 to 20 tiny sacs called follicles. Each follicle carries a developing egg. Only the healthiest eggs will reach maturity. (In rare cases, a lady will have two mature eggs.)

The remaining follicles will get absorbed by your body. The mature follicle causes an increase in oestrogen, which thickens the uterine lining. This further generates a nutrient-rich environment in which an embryo can develop.

Ovulation Phase

According to the data, rising oestrogen levels during the follicular period cause your pituitary gland to release luteinising hormone (LH). This is what initiates the ovulatory process.

Ovulation occurs when your ovary releases a developed egg. The egg moves down the fallopian tube toward the uterus to be fertilised by sperm. The ovulation phase is the only time you can become pregnant during your menstrual cycle. Symptoms of ovulation include:

A modest increase in basal body temperature

The thicker discharge has the texture of egg whites.

If you have a 28-day cycle, ovulation happens around day 14—precisely in the middle of your menstrual cycle. It lasts roughly 24 hours. If the egg does not consummate within a day, it will expire or dissolve.

Luteal Phase

The corpus luteum develops after the follicle has released its egg. This structure secretes hormones, primarily progesterone and a trace of oestrogen.

The increase in hormones keeps your uterine lining thick and ready for the implantation of a fertilised egg. If you become pregnant, your body will create human chorionic gonadotropin (hCG), the hormone detected for pregnancy testing. It aids in the maintenance of the corpus luteum and the thickness of the uterine lining.

According to research, if you do not become pregnant, the corpus luteum shrinks and resorbs. Therefore, this causes a drop in oestrogen and progesterone levels, resulting in the commencement of your menstruation. The uterine lining sheds during menstruation.

If you do not become pregnant during this stage, you may encounter premenstrual syndrome symptoms (PMS). These are some examples:

Breast bloating, swelling, discomfort, or tenderness

Alterations in mood

Headaches and weight gain

Shifts in sexual drive

Food cravings

Sleeping difficulties

The luteal phase lasts between 11 and 17 days. The average duration is 14 days.

Note

Between adolescence and menopause, a woman’s body undergoes multiple changes each month to prepare for a future pregnancy. The menstrual cycle refers to this succession of hormone-driven occurrences. An egg grows and gets discharged from the ovaries during each menstrual cycle. As a result, the lining of the uterus thickens. Without pregnancy, the uterine lining sheds during the menstrual cycle. The cycle then begins anew. The duration of each phase varies from woman to woman and can fluctuate over time.

Menstrual Cycle and Its Effects

The hormone levels in a person’s body alter throughout the menstrual cycle. Oestrogen levels rise during the first 14 days of an average 28-day cycle (known as the follicular phase), drop during ovulation (around day 14), and then rise again. (the period following ovulation is known as the luteal phase), and then fall back to baseline during the final days of the cycle as your period approaches.

Many studies have indicated that energy intake and expenditure were higher for some women during the luteal phase (post-ovulation) than during the follicular phase (preceding ovulation).

These studies discovered that energy intake (what you eat) increased by roughly 100–500 calories per day, while energy expenditure (what your body burns) increased by about 100–300 calories per day.

Note

Periods and menstrual cycles impact almost every aspect of our lives, including how we feel emotionally, how much exercise we want to do, and what we want to eat. But did you know they may also have an impact on your metabolism? For example, your period may influence how quickly you digest meals and burn calories.

Menstrual Cycle and Metabolism: A Deep Connection

Resting metabolic rate (RMR) accounts for up to 75% of 24-hour energy expenditure. As such, it is essential for energy balance and weight management. An appropriate energy prescription to maintain energy balance over time is based on an accurate estimation of RMR. Hence, researchers must precisely monitor metabolism. However, many factors, such as age, nutrition, and daily activities, affect the menstrual cycle and metabolism differently in different people.

Furthermore, ovulation may not always coincide with each month (if it occurs). Therefore, finding a solid, universal answer to how the menstrual cycle impacts metabolism will take years, with numerous scientists striving to unravel these complicated linkages.

Calorie burn during a period can vary greatly depending on the individual. Some people may burn more calories than others, but the average number of calories burned is somewhat similar for everyone. Data on the effect of the menstrual cycle on metabolism are inconclusive.

Although there are significant intra-individual changes in RMR during the menstrual cycle, no clear pattern appears to exist. It could just be your body and hormones at work if you feel hungry and sluggish at particular times of the month.

The menstrual cycle had a considerable effect on basal metabolic rate. Menstruation causes a fall in basal metabolic rate, which drops to its lowest point roughly one week before ovulation and rises until the start of the next menstrual cycle. RMR was 0.99 kcal/kg/h +/- 0.16 kcal/kg/h.

Do You Burn More Calories During Menstruation?

Our menstrual cycles impact all aspects of our lives, including our metabolism. Our bodies require 100–300 more calories during the luteal phase (the week before our period is due). It has long been established that there are cyclical fluctuations in body weight and changes in water and electrolyte metabolism during the menstrual cycle. The lack of control over food intake complicates most previous investigations. A recent study found that calorie intake can increase by 12-38 per cent from the follicular to the luteal phase.

Our hormone levels are at their lowest during our menstruation. As a result, oestrogen and progesterone levels fall, which means we recover faster during exercise.

Also, this makes an extra set of exercises or a post-workout run much more manageable, but it doesn’t guarantee that we’ll accomplish the extra work or burn the extra calories.

However, this is because our Basal Metabolic Rate (BMR)—the number of daily calories required to stay alive—increases by 10–20% throughout this time. So it’s no surprise we want to eat more pasta or cut that additional slice of cake.

Furthermore, some studies state that in addition to alterations in plasma VLDL levels, acetoacetate and hydroxybutyrate levels are higher in the luteal phase of the cycle than in the menstrual phase. The rise in ketone body concentrations in fasting luteal samples could be attributed to an increase in energy demand.

Furthermore, there is a substantial body of evidence indicating an increase in basal metabolic rate and energy consumption during the luteal phase. Lysine, alanine, glutamine, glycine, and serine levels were found in lower concentrations in the cycle’s luteal phase than in the menstrual phase.

In naturally cycling eumenorrhoeic women, the female hormones oestrogen and progesterone fluctuate regularly during the menstrual cycle. These hormones regulate many other physiological systems besides reproduction, and their actions during exercise may affect exercise performance.

Furthermore, the late follicular phase, characterised by a pre-ovulatory increase in oestrogen and decreased progesterone concentrations, is likely to promote improved cycling time trial performance. Therefore, future research should incorporate this menstrual phase.

Variations in endurance performance during the menstrual cycle may be primarily due to changes in exercise metabolism caused by fluctuations in ovarian hormone concentrations. According to the research, oestrogen may improve endurance performance through modifying carbohydrate, lipid, and protein metabolism, while progesterone frequently appears to work antagonistically.

Measures to Optimise Exercise Whilst on Periods

While you don’t burn more calories when you’re on your period, working out during the various phases of your menstrual cycle does alter your body. Here’s how to get the most out of your workouts throughout your menstrual cycle and what to avoid.

Menstrual Period Phase 1 (Timeframe: 3-7 Days)

Perhaps the thought of spin classes or star jumps makes you cringe, yet the menstrual cycle is the best time to do HIIT (High-Intensity Interval Training). Because your oestrogen and progesterone levels decline during the menstrual cycle, HIIT will be the most efficient fat-burning workout.

Phase 2: Follicular Phase (Timeframe: 7–10 days)

Because your oestrogen levels are rising after your period, you’ll soon feel physically fit again. Oestrogen aids muscle growth, pain tolerance, faster recovery, and increased stamina. So take advantage of the follicular phase and challenge yourself.

Ovulatory Phase (Timeframe: 3-4 days)

Your oestrogen levels are at their highest before you start experiencing PMS, making it the ideal time to work out. Now that your body is fully ready for fat loss, medium weights and greater reps are the way to go.

When you feel more energised, you may also feel more social. Remember to warm up for a more extended period, stretch appropriately, and relax well. Because your muscles are delicate, especially after a hard workout, you’ll need time to heal and avoid injury.

Luteal Phase (Timeframe: 10–14 days)

The luteal phase comes with hunger, headaches, larger and painful breasts, and other symptoms. We all know that PMS is when our bodies begin to prepare us for our periods again.

As a result, you may feel weary, bloated, and lack the enthusiasm to go to the gym. In addition, during the luteal phase, your core body temperature rises, making exercising difficult due to the excess body heat. Avoid the need to say no by opting for a gentler activity such as swimming, yoga, or a morning jog. Even walking will benefit your mind and body.

Menstruation and Blood Sugar Levels

Because oestrogen and progesterone regulate both your menstrual cycle and blood glucose levels, changes in your blood sugar levels may frequently be related to a particular moment in your monthly cycle.

When oestrogen and progesterone levels are high, they affect insulin, a hormone. Your blood glucose levels may rise if your body grows more resistant to the effects of insulin. Four key hormones influence your menstrual cycle: oestrogen, progesterone, LH, and FSH. Each hormone has a unique effect on blood sugar and insulin sensitivity.

Here are some suggestions for reducing food cravings:

Maintain consistent mealtimes and prevent eating throughout the day.

If you require a snack, choose low-fat, low-carb options that are less likely to cause blood glucose spikes.

Exercise regularly throughout the month to lower your blood glucose levels and control your mood.

Menstruation and Nutrition

Eating nutrient-rich foods like healthy fats and proteins is essential when you’re on your period. You should also consume plenty of low-glycemic-index vegetables and fruits to stabilise your blood sugar while providing your body with essential fibre and antioxidants.

You’ll lose iron and zinc as you bleed, so replenish your body with kelp, nori, and seafood. And, as always, healthy stews and soups are a sure bet. Choose more nutritious snacks such as fruits and vegetables or low-sodium foods to avoid bloating. Eat fewer processed foods and less salt.

Self-Care during Periods

By doing some simple things, you can feel better during your period.

Menstrual cramps are normal and can begin a day or two, if not a few days before the period. They occur due to uterine muscle contractions caused by the release of a hormone known as prostaglandin—a normal and expected part of the menstrual cycle.

While some women have mild symptoms, others have nausea, diarrhoea, headaches, and dizziness. You should see your doctor if you have severe symptoms because they could signify something more serious.

If your symptoms are mild, the following home remedies may help relieve period cramps and reduce pain:

Put a heating pad or a hot water bottle on the lower abdomen or back.

Take a hot bath.

Massage your stomach.

Consult your doctor before taking any over-the-counter pain relievers, muscle relaxants, or anti-inflammatory medications.

Simple exercises such as yoga, walking, or swimming can help increase the blood flow and thus ease the pain.