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The Ultimate Handbook of Metabolic Health

Reviewed by

Shifa Fathima

The Ultimate Handbook of Metabolic Health

Metabolic health is a crucial consideration for anyone looking to improve their health and fitness. Proper metabolic function is essential for maintaining a healthy weight, preventing or managing chronic disease and maximising performance in all areas of life.  Unfortunately, most people have no idea how to optimise their metabolism. In this article, we will discuss the basics of metabolic health and provide tips for improving your metabolic function.

What is Metabolic Health?

Metabolic health is a term used to describe a state of good physical and mental health. It can be achieved through a healthy diet, regular exercise and adequate sleep. Metabolic health is important for maintaining overall health and preventing chronic diseases such as heart disease, stroke and diabetes. When the body is working correctly, all of the metabolic processes will be in balance, allowing the body to function properly both physically and mentally. 

What are the Benefits of having a Healthy Metabolism?

1. A healthy metabolism helps your body to function properly.

This includes your brain, heart, lungs, kidneys, liver, muscles, bones, skin, hair, nails and glands. When your body has a healthy metabolism, it can better utilise the food that you eat. Your body will have the ability to build healthy cells and organs, heal faster and prevent diseases.

2. A healthy metabolism makes you feel good.

You will be able to think clearly, concentrate, focus and perform at your best. You will also be able to sleep soundly without waking up feeling tired.

3. A healthy metabolism keeps you looking young.

Our metabolism decreases and becomes less efficient. In addition, our hormones change, causing us to gain weight easily. By maintaining a healthy metabolism, you will stay youthful and look great.

4. A healthy metabolism gives you energy.

If your body does not have enough energy, then you cannot do anything well. You will feel exhausted and sluggish. You may even experience headaches, dizziness and fatigue.

5. A healthy metabolism increases your lifespan.

There is no doubt that a healthy metabolism is linked to longevity. People who maintain a healthy metabolism live longer than those who don't.

6. A healthy metabolism reduces stress levels.

Stress causes many problems in your body. It can cause high blood pressure, insomnia, anxiety, depression and other health issues. Having a healthy metabolism means that you won't have these problems.

How can you Improve your Metabolic Health?

1. Eat Foods that are rich in Fibre and Minerals

Fibre is an ingredient of carbohydrates that should not be digested by our bodies. Instead, it passes through our digestive system and exits out as waste matter. Fibre helps us feel full longer and keeps us regular. Foods like fruits, vegetables, whole grains, nuts, beans, seeds and legumes contain fibre.

2. Drink plenty of Water

Water is essential for life. Our bodies are composed of about 60% water. Water flushes toxins from our bodies and keeps our organs healthy. We must consume at least eight glasses of water each day.

3. Get some Exercise

Exercise increases our energy levels and makes us healthier. Exercise also reduces stress and anxiety. Try walking, running, swimming, dancing, yoga or weightlifting.

4. Supplements or Herbs

Many different supplements and herbs have been shown to improve metabolic health. Some of the most popular supplements include omega-3 fatty acids, magnesium, chromium and fibre.

5. Get enough Sleep

One of the most important things you can do to improve your metabolic health is to get enough sleep. Sleep deprivation can harm your metabolism and can lead to weight gain and other health problems.

6. Stress Management

Stress can harm your metabolic health and can lead to weight gain and other health problems. Relaxation techniques such as yoga or meditation can help to reduce stress levels and improve metabolic health.

The Ultimate Guide to Metabolic Health

1. Consume more Fats

Fat is the most satiating macronutrient. Eating foods that are high in fat helps keep hunger at bay, boost energy levels and aids in healthy weight loss. Foods like avocado, olive oil, fatty fish, nuts and seeds are rich in monounsaturated fats, which help lower cholesterol and saturated fat intake. Polyunsaturated fats can reduce inflammation throughout the body, whereas omega-3 fatty acids have been shown to improve cognitive function and mood.

2. Drink more Water!

Water has no calories and is essential for life. Our bodies are composed of approximately 70% water; therefore, staying hydrated is extremely important. By drinking enough water, we can stay properly hydrated. Proper hydration ensures our organs work efficiently and prevents fatigue. When we drink enough water, we also flush out toxins from our system.

3. Get Moving!

Exercise increases endorphins (natural pain relievers) and serotonin (happy hormone). Serotonin is naturally produced in your brain and affects your mood. Exercise releases dopamine, a feel-good neurotransmitter, into your brain. Dopamine triggers motivation and action, helping us achieve personal goals.

4. Ketogenic Diet

A ketogenic diet consists of meals that are low in carbohydrates and high in healthy fats, along with moderate protein. This changes the predominant metabolic fuel in your body from glucose (sugar) to fatty acids (fats).

5. Try High-intensity Workouts

Strength training can boost metabolism.  Strength training is a form of high-intensity interval training that can boost metabolism. Some examples include Running, Swimming or Cycling. But a workout that incorporates and alternates both high-intensity and low-intensity training times may be beneficial. Switching between brief bursts of jumping jacks and walking recovery periods is an example of this.

Bottomline

You can reach a healthy body weight and a state of overall wellness by focusing on the following three key areas: excess body fat, blood sugar, and blood pressure. With a few relatively simple dietary changes and fitness routines, you can avoid many of the diseases that have plagued previous generations, including heart disease, type 2 diabetes, and high blood pressure.

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