Metabolic health is more than just a number on the scale. While weight is often the focus of health conversations, it doesn’t tell the whole story. In fact, a recent study revealed that only 12% of American adults meet the ideal standards for five key markers of metabolic health—highlighting just how common hidden imbalances can be, even in people who appear to be in good shape.
Researchers at the University of North Carolina at Chapel Hill examined several key factors that influence the risk of heart disease, diabetes, and stroke. These included blood sugar, triglycerides, cholesterol, blood pressure, and waist size. Surprisingly, fewer than one in three people with a normal weight had truly healthy metabolic markers.
This highlights the need to pay attention to blood sugar and cholesterol levels and other aspects of metabolic health. This is important even if you’re not overweight.
Fortunately, simple lifestyle changes can have a dramatic effect. Check out these 13 steps you can do to optimize your metabolic health.
Nutrition and Exercise to Improve Metabolic Health:
- Avoid saturated fat. Saturated fat increases your risk of high cholesterol, high blood pressure, and heart disease. Replace saturated high-fat foods with healthier options that contain unsaturated fats like legumes, avocado, nuts, olives, and seeds.
- Reduce the sugar. Sugary foods, beverages, and artificial sweeteners can interfere with your metabolism. Try laying off the pastries, sodas, and other refined carbohydrates. Choose healthier choices like the moderate use of honey, maple syrup, or sucanat.
- Eat your vegetables. Fruits and vegetables are nutrient-dense foods that are low in calories, rich in fiber, and have anti-inflammatory properties that help to reduce disease risk and, in some cases, aid in disease reversal. Aim for at least 5 servings a day.
- Exercise regularly. Moderate exercise can help prevent or reverse metabolic syndrome and other conditions. Spend at least 150 minutes a week on activities like brisk walking, cycling, or swimming. Some additional vigorous exercise can also help bring results.
Other Suggestions to Improve Metabolic Health:
- Sit less. Sitting has been referred to as the new “smoking.” Stay active in between workouts. Stand up and move around for a few minutes at least once every hour. Try stretching to increase your circulation and reduce joint stiffness.
- Optimize your weight. Being overweight puts you at a much higher risk for metabolic disorders. If the thought of losing lots of weight (for example, 20 or more pounds) seems overwhelming, just keep in mind that even shedding as little as 5 pounds can make a big difference. Research shows that systolic blood pressure, for example, decreases on average one point for each 2 pounds of weight loss.
- Quit smoking. According to the American Heart Association, your heart rate and blood pressure will be lower just 20 minutes after your last cigarette. Quitting other forms of tobacco will also bring great health rewards.
- Take your measurements. Checking your weight once a week is a great way to check your progress; however, don’t stop there. Pull out the tape measure. Visceral fat gathers around your waist and tends to be a culprit in insulin resistance, inflammation, and other complications.
- Sleep well. Managing stress and getting adequate sleep contribute to a healthy metabolism. Try going to bed by 10 PM, and aim for 7 to 8 hours of sleep each night for the best rest. Keep your room dark and quiet, and try to get off your electronic devices at least an hour before going to bed.
- Understand the numbers. You may have noticed that blood pressure and other standards have grown stricter over the years. Aim to reach the ideal blood pressure and blood sugar level by following a healthy lifestyle program and communicating with your doctor.
- Schedule screenings. You may not experience any noticeable symptoms, so it’s important to get tested for blood sugar levels, cholesterol, and blood pressure. Ask your doctor about making them part of your annual physical.
- Track your test results. Be sure to get copies of your lab results and keep them on file so that you can track your progress.
- Know your family history. The science of epigenetics informs us that lifestyle habits have more to do with your health condition than does your genetics. Knowing your family medical history, however, can provide insight into what conditions you need to look out for.
Following these simple yet powerful steps can help you improve your metabolic health and lower your risk of diabetes, stroke, heart disease, and other serious disease conditions.
Sources:
- https://www.ahajournals.org/doi/10.1161/hypertensionaha.107.094011#:~:text=The Trial of Hypertension Prevention (TOHP), one,2.7 mm Hg in diastolic blood pressure.
- https://www.cancer.org/cancer/risk-prevention/tobacco/guide-quitting-smoking/benefits-of-quitting-smoking-over-time.html
- Photo by:Nongnuch Leelaphasuk