Metabolic Health: Why Everyone Should Be Taking Care of Theirs

For overall well-being and health, metabolic health is crucial. When our metabolism is working at its best, we are able to effectively transform food into the energy that our bodies require to feel and perform radiantly.  We’re also better able to maintain stable blood sugar levels and to fuel and regulate other crucial physiological processes, like digestion, immunity, our cognitive function, and our reproduction. But when our metabolism isn't working properly, it can cause a number of health issues, including obesity, type 2 diabetes, heart disease, and even some types of cancer. 

The Relationship between Chronic Illness and Metabolic Health

Indeed, the development of chronic illness is greatly influenced by our metabolic health. According to our Well Balanced program partner Ultrahuman, metabolic imbalances are the cause of 85% of chronic illnesses.  Although the exact mechanism and cause are not fully understood, metabolic inefficiency is linked to increased cellular inflammation, which can undoubtedly aggravate a number of health issues, including autoimmune illnesses, neurodegenerative diseases, and even mental health concerns like depression and anxiety.

For instance, type 2 diabetes is a precursor to insulin resistance, which is a sign of metabolic dysfunction. A hormone called insulin controls the body's blood sugar levels. Higher blood sugar levels result when and if our bodies develop insulin resistance, which also hastens the onset of type 2 diabetes.  Numerous other health issues, such as heart disease and stroke are also linked to insulin resistance. Similar links exist between chronic inflammation in the body and such diseases as cancer, autoimmune conditions like Hashimoto's disease, and neurological conditions like Alzheimer's.  What is the cause of this inflammation?  Poor food, inactivity, and exposure to pollutants in the environment are just a few of the potential causes. 

Maintaining a Balanced Diet

To achieve metabolic health, one must eat a well-balanced diet that is high in whole foods and, generally, low-glycemic. A varied intake of fruits, vegetables, whole grains, lean meats, and healthy fats should make up a balanced diet. We can also achieve optimal metabolic function by avoiding processed foods, foods heavy in sugar, and harmful fats like the seed oils we find on the grocery store shelves.

Here are some Azoki tips for optimizing your nutrition

1. Select whole, nutrient-dense foods. A range of nutrients are provided by whole foods like fruits, vegetables, whole grains, and lean proteins, which are necessary for optimum metabolic function. Importantly, meals made with whole foods also tend to be low in calories and high in fiber, which promotes satiety and lowers the likelihood of overeating.
2. Limit processed foods. They frequently contain a lot of sugar, trans fats, and calories. Additionally, they lack the nutrients necessary for optimum metabolic performance.  In fact, many processed meals have almost no fiber at all.   We in the UAE should probably double or triple our intake of fiber.   It would undoubtedly aid in metabolic function.
3. Hydrate, hydrate, hydrate. No matter where we reside, we must all maintain proper hydration. For optimal metabolic function, we must consume enough water. Water aids in the removal of toxins from the body and the transportation of nutrients. In order to maintain good metabolic function and stay hydrated, we should all aim to consume at least 8 to 10 glasses of water each day.
4. Avoid sugary beverages. Sugary beverages such as soda, sports drinks, and fruit juices are high in sugar and calories and can contribute to metabolic dysfunction. Choose water, unsweetened tea, or black coffee instead.

Incorporate Movement

Maintaining good metabolic function requires regular physical activity. Movement or exercise enhances insulin sensitivity, burns calories, builds muscle, improves sleep and resiliency. It’s a powerful way to connect with our bodies as it brings on clarity and presence and helps us stay grounded in our everyday life.  We should exercise for at least 150 minutes per week at a moderate level, which might include activities like brisk walking, cycling, or swimming. 

These suggestions will help you stay active:

1. Try weightlifting.  It can help you gain muscle mass and enhance metabolic process. At least twice a week, try to incorporate strength-training workouts into your program.
2. Include physical exercise in your daily routine.  Strive to park your car in the furthest spot, take walking breaks while you are at work, don’t order your groceries online, do a grocery run instead, opt for the stairs when you can instead of the elevator.
3. Set realistic goals. Setting realistic goals are not only more sustainable, but also help keep you motivated. Start with small goals, such as walking for 10 minutes per day.  Let yourself gradually increase in 5 minute increments until you reach your desired level.

Enhance Sleep

Maintaining good metabolic function requires adequate sleep. Hormone production can be disrupted when we are sleep deprived; this is especially true for insulin and cortisol. Metabolic dysfunction may then arise as a result of this imbalance. We should aim for at least 7-9 hours of sleep every night to maintain healthy metabolic function.

For better sleep, consider the following tips:

1. Try to follow a consistent sleep schedule. By going to bed and waking up at the same time each day, you can better control your sleep-wake cycle and get better-quality zzzs.

2. Create a sleep-friendly environment. Establish a peaceful, cool, and dark environment. If at all possible, please turn off the nightlights. Before going to bed, stay away from electronics because the blue light can disrupt your sleep-wake cycle.

3. Practice relaxation methods. Relaxation methods can assist to reduce tension and increase relaxation, making it easier to go asleep and stay asleep. Examples of relaxation methods include deep breathing, meditation, and yoga.

Reduce Stress

The last piece of advice is essential for stress management.  Sadly, stress can have a substantial effect on how well the metabolism works. Cortisol is a hormone that is released by stressed bodies and can cause inflammation and insulin resistance. Deep breathing exercises, yoga, meditation, and other relaxation-promoting pursuits should all be included in a stress management regimen.

To reduce stress, consider the following advice:

1. Research your stressors.  Discovering the causes of your stress can aid in the development of successful coping mechanisms.  TO monitor your stress levels and spot trends, keep a notebook. 
2. Practice mindfulness.  Mindfulness entails being fully alert and present in the moment. Deep breathing and other mindfulness practices, like as meditation, can help decrease feelings of anxiety and/or depression. 
3. Unwind by doing the things you love. Taking part in fun activities can help you relax and reduce stress. Examples of enjoyable activities include spending time with friends and family or engaging in a hobby.

Finally, metabolic health is necessary for good health and wellbeing in general. A holistic strategy involving numerous lifestyle aspects, such as nutrition, exercise, sleep, and stress management is needed to achieve optimal metabolic function. We may encourage good metabolic function and lower our risk of acquiring chronic diseases like type 2 diabetes and heart disease by eating a balanced diet, exercising frequently, getting adequate sleep, and managing stress. A better sense of vitality, energy, and wellbeing can result from prioritizing our metabolic health, enabling us to live our best lives. 

Indeed, thinking about your metabolic health and working to better balance blood glucose should be a top priority for everyone.