Here’s how these commonly ignored factors impact the way your body uses and preserves energy, and what you can do to encourage a healthier metabolism.
1. Stress and Cortisol Levels
Stress not only simply impacts your mood, it also has a direct influence on how your body burns the energy. When you experience continuing stress, your system produces more amounts of cortisol.
“When cortisol stays high, your body holds onto energy instead of burning it,” describes Katie Schimmelpfenning, RD.
Cortisol also affects blood sugar by stimulating glucose production in the liver while lowering insulin release. This can make fat storage more likely and minimize how efficiently your body processes energy.
2. Lack of Quality Sleep
Good sleep is significant for sustaining your metabolism to function smoothly. When you don’t get adequate sleep or your sleep cycle constantly shifts, the hormones that manage hunger and fullness (ghrelin and leptin) can become interrupted. This imbalance may elevate appetite and disrupt how your body handles energy.”Your body’s circadian rhythm depends on adequate sleep,” cites Lisa Andrews, M.Ed., RD, LD. “Lack of sleep may slow down your metabolism and release hormones like cortisol, which impact blood sugar management and weight.”
3. Gut Health and the Microbiome
When your digestive tract is in a complex community of microorganisms that impact everything from digestion to immunity and even metabolism too. These microbes process nutrients, break down food particles and even produce specific vitamins.
“The microbes you have in your gut play a big role in your overall metabolism,” statesTaylor Berggren, M.S., RDN.
When the microbiome becomes imbalanced, your body may find it difficult to use nutrients efficiently. Research also indicates that some bacteria known as keystone strains are connected with better metabolic results.
“Some important strains, called keystones, have been shown to be associated with lower rates of metabolic disease and diabetes, and introducing live probiotic strains can even improve markers of an imbalanced metabolism like A1C and post-meal blood glucose spikes in those with diabetes,” describes Berggren.
4. Insulin Sensitivity and Glucose Use
Insulin helps to move glucose from the bloodstream into your cells so it can be utilized for energy. When your cells stop reacting well to insulin, a condition labeled as insulin resistance, it can interrupt metabolic balance.
“When our cells don’t respond well to insulin, the body has a harder time using glucose efficiently, and fat metabolism slows down. This makes it easier to store fat and harder to burn it,” describes Johannah Katz, M.A., RD. “Addressing insulin sensitivity through diet, movement, and lifestyle can be just as important as building muscle when it comes to supporting a healthy metabolism.”
Simple Ways to Support a Healthier Metabolism
Prioritize Protein at Meals
Consuming adequate protein throughout the day offers your metabolism a boost because it needs more energy to digest, called as the Thermic Effect of Food (TEF).
“Protein increases TEF the most, so you burn more calories when you eat protein compared to carbs and fat,” describes Marita Radloff, M.S., RDN, LD. “Aim for at least 20-30 grams of protein at meals and 10-15 grams of protein for snacks to support your metabolism and stay full.”
Build and Maintain Muscle
Muscle expends more calories than fat, even at rest. Adding resistance workouts, whether with weights, resistance bands or bodyweight exercises, just twice a week can help preserve and enhance lean muscle mass, providing your metabolism a long term boost.
Eat Consistent Meals and Snacks
Skipping food may result in fluctuations in blood sugar that impact how your body processes energy. Research indicates that going without lunch for two consecutive days resulted in a larger blood sugar increase at dinner compared to days when lunch was consumed.Notably, missing breakfast or dinner didn’t have the same effect.
Source: EatingWell
Disclaimer: The information in this article is intended for educational and informational purposes only and should not be considered as medical advice. Always consult your physician before making changes to your diet, especially if you have any existing medical concerns.
FAQs:
1. What is metabolism?
Metabolism refers to all the processes your body utilizes to convert food into energy. It impacts everything from breathing to digestion and energy levels.
2. Can stress slow down metabolism?
Yes, chronic stress increases cortisol, which can alter how your body uses and preserves energy. Over time, this may make your metabolism less efficient.