What is Metabolic Health?
The term “metabolic health” refers to the condition of the body’s efficient and well-balanced metabolic functions, which control how much energy is produced, used, and stored. It plays a vital role in maintaining general health and preventing chronic diseases. Clinically speaking, Metabolic health entails having appropriate blood sugar levels, triglycerides, high-density lipoprotein (HDL) cholesterol, blood pressure, and waist circumference without the use of drugs. In a culture when sedentary lifestyles and bad eating habits are on the rise, understanding and prioritizing metabolic health is critical for people to live better lives.
The Five Primary Markers of Metabolic Health:
- Blood Sugar Level (Glucose Level) – A fasting blood glucose of not less than 70 mg/dL and not greater than 100 mg/dL. Anything higher or lower is considered a risk factor for metabolic disease.
- Blood Pressure – A reading above 120/80 is a risk factor for metabolic syndrome.
- HDL Cholesterol – High-density lipoprotein (HDL) cholesterol, also known as the “good cholesterol” because it aids in the process of removing some Low-density lipoprotein (LDL) or the “bad cholesterol” from the body. To be considered metabolically healthy, maintain LDL as low as possible and HDL cholesterol greater than or equal to 40 mg/dL for men and 50 mg/dL for women.
- Triglycerides – are a type of fat in your blood that your body uses for energy. A triglyceride level under 150 mg/dL is optimal for metabolic health.
- Waist Circumference – A waistline measurement more significant than 35 inches for women and 40 inches for men is considered a risk factor for metabolic disease.
Factors that Cause Poor Metabolic Health
Lifestyle factors—including diet, activity level, stress, and sleep— may often cause worsening metabolic health, although some underlying conditions can factor in.
What happens if you have poor Metabolic Health?
The risk of heart disease, stroke, and type 2 diabetes is increased by a group of diseases known as metabolic syndrome. High blood pressure, high blood sugar, increased abdominal fat, and abnormal cholesterol levels are among the symptoms. Changing one’s lifestyle to manage metabolic syndrome can prevent the progression of these disorders.
Ways to improve your metabolic health
Balanced Diet- Better nutrition is one of the key ways to improve metabolic health. Sugar and fat are your enemies; prioritize whole, nutrient-dense foods while minimizing processed and sugary foods. Consuming enough protein helps the body’s metabolism by supporting muscle upkeep and repair.
Regular Exercise- When you work out, your body becomes more receptive to insulin. As a result, your body can better absorb glucose into your cells without insulin and utilize that glucose as fuel.
Adequate Sleep- Aim for 7-9 hours of quality sleep each night to support hormonal balance and metabolic function. Increased blood sugar levels, insulin resistance, and an increased risk of obesity are all connected to sleep deprivation.
Stress Management- Stress can cause higher glucose levels. Typically, your body releases insulin to reduce blood sugar levels when glucose floods your system. But when the body is under stress, cortisol interferes with insulin’s function, making it less responsive. Maintain healthy hormone levels by engaging in stress-reduction exercises like yoga, meditation, and mindfulness.
Metabolic health is the cornerstone of general well-being. By getting enough sleep, managing stress, eating healthfully, and engaging in regular exercise, people can positively influence their metabolic processes. Adopting a metabolically healthy lifestyle not only prevents chronic diseases but also promotes vitality and longevity, allowing people to fully enjoy their lives.
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