Understanding Your Metabolism: Why It’s About More Than Weight

What Is Metabolism and Why Does It Matter?

Our metabolism is the process where our bodies turn the foods we eat and drink into energy which our body uses for a variety of vital processes including:

•  the function of our organs
•  growth and repair of body tissues
•  digestion of food
•  regulation of body temperature and hormone levels
•  movement and physical activity¹

The Link Between Metabolic Wellness and Energy Metabolism

Wellness and metabolism are inextricably linked. Our energy metabolism is a carefully balanced act between the below two processes:

1. Catabolism: the breakdown of carbohydrates, fats and proteins in foods into smaller forms, releasing energy
2. Anabolism: the utilisation of this energy to build and repair cells in the body 

Metabolic wellness means your body has a good balance between catabolism and anabolism. Sometimes, we take in more energy than we need, which means the excess energy is stored as fat.¹

What Does a Healthy Metabolism Look Like? 

A healthy metabolism is how efficiently your body converts the food you consume into energy to undertake all of the above important bodily functions, all the while maintaining:

1.  Sustained energy throughout the day, without any dips or 3pm slumps

2.  Blood sugar balance, without any spikes or sugar cravings

3.  Healthy blood lipid levels including cholesterol and triglyciderides

4.  Stable weight and body fat to muscle ratio

5.  Good sleep and rest

6.  Temperature regulation and healthy digestion^1,2

Why Blood Sugar Balance Matters 

A healthy blood sugar balance is pivotal in maintaining metabolic health. Regulated blood glucose and insulin levels throughout the day translate to stable energy levels, a balanced mood and also contributes to a healthy body weight. 

Our blood sugar balance is constantly challenged by our processed, refined-carbohydrate and sugar-heavy diets and sedentary lifestyle in the western world. The good news is there is a lot you can do to support your blood sugar levels and metabolic wellness.

How Lifestyle Impacts Metabolic Health 

Your lifestyle and metabolism go hand in hand. There are a variety of ways your lifestyle influences your metabolic function including:

Nutrition: the nutrients you derive from your foods play a huge part in blood sugar balance, and healthy blood lipid and cholesterol levels. Opting for unprocessed, whole grains, protein, healthy fats and sufficient fibre rather than refined carbohydrates and sugar will ensure sustained energy levels and improved metabolic function.

Sleep: interrupted or lack of sleep dysregulates hormones which manage our blood sugar, appetite and cravings. Prioritising 7-9 hours of quality sleep is optimal for promoting metabolic wellness.

Stress: long-term stress means the hormone which manages stress in the body, cortisol, remains high, which has carry on effects on blood sugar levels, poor sleep and increased fat around the abdomen. Regulating the nervous system and stress levels is vital in maintaining metabolic health.

Movement: a sedentary lifestyle, with minimal movement, contributes to a higher body mass index (BMI), blood sugar, blood lipid and cholesterol levels. A mix of both aerobic exercise and resistance training can counteract these effects and is one of the most effective ways you can boost your metabolism.

Is Your Metabolism Suffering? Common Signs to Look Out For

• Imbalanced or low energy levels: sugar ‘highs’ after meals, or the 3pm slump
• Mood changes: low mood, irritability or anxiety related to blood sugar fluctuations 
• Weight changes: usually around the abdomen, often without any changes to movement or eating habits
• Poor sleep: difficult falling or staying asleep, waking tired or sluggish
• Mental fatigue: fuzzy thinking and difficulty focusing

Healthy Ageing, Mitochondrial Health and Metabolic Wellness

 As you age, muscle mass can decrease, growth and repair of cells can slow and your  ability to regulate your blood sugar levels can be lessened, all of which can affect your metabolism. Making a conscious effort to support your metabolism at this time, can work wonders in supporting longevity and healthy ageing. 

In addition, your mitochondria, the core engines of cellular energy production in the body, can start to become dysfunctional as you age, also affecting your metabolism. The mitochondria convert the nutrients from your diet into a compound called adenosine triphosphate (ATP), which is the form of energy our body uses for growth and repair of cells, maintaining muscle and fuelling movement.³ Aiding mitochondrial health as you age will support your metabolic wellness well into your older years.

Nutrients for Metabolic Support

Try the following nutrients to bolster your metabolic wellness:

CoQ10
Coenzyme Q10 (CoQ10) is found in every cell in the body, where it fuels mitochondrial energy production and antioxidant protection. As CoQ10 levels naturally decrease as you age, it’s a vital nutrient to aid mitochondria health and metabolic wellness.

Berberine
A natural plant compound, berberine can bolster your metabolism as well as help to maintain:

• Healthy blood lipids (fats) and cholesterol levels
• Healthy blood sugar balance
• A healthy body weight

B vitamins

B vitamins play important roles in metabolism including:
1. Assisting healthy sugar metabolism: vitamin B6
2. Supporting energy levels: vitamins B1, B2, B3, B5, B6, B12

3. Aiding the digestion of dietary fat: vitamin B1

4. Supporting fat distribution and assimilation in the digestive system: inositol

As these vitamins work together - relying on one another as cofactors for absorption - they are best taken together as a B complex formula.

Magnesium
Magnesium is involved in over 300 enzyme reactions and every major biological process in the body including energy production as well as supporting healthy sleep patterns and nervous system health, all important aspects of metabolic health.

Daily Habits for Metabolic Wellbeing

Incorporate these habits on the daily and boost your metabolic wellness:

•  Walk for 10-15 minutes post meals to balance blood sugar levels
•  Aim for 7-9 hours good quality sleep nightly
•  Reduce processed carbohydrates and sugars
•  Manage your stress with breath work, time in nature and good work boundaries
•  Eat a breakfast high in protein daily for sustained blood sugar levels over the day⁴

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This article was written by Corinne Wyper, Naturopath.