Metabolic health, the basics.
We’re hearing a lot about metabolic health, but what exactly is it? What does it mean, why is it so important and how can I improve it. Below we describe the very basics so you can get started on optimising your metabolic health today.
What is metabolic health?
Everything you do requires energy.
From breathing to running, studying, lifting weights, sleeping, digesting food etc… your body needs a reliable energy supply to simply exist. It gets this power supply by converting food into energy through a set of biological processes known as metabolism.
Metabolic health refers to the efficiency and functionality of these metabolic processes in the body, which include the way the body converts food into energy, how it utilises that energy, and how it manages nutrients like carbohydrates, fats, and proteins.
Good metabolic health means that your body can efficiently make and use energy, helping your cells, and therefore you, function at full capacity. This involves factors such as stable blood sugar levels, optimal cholesterol and triglyceride levels, proper insulin sensitivity, healthy blood pressure, and a balanced body composition.
Poor metabolic health, by contrast, means that cells aren’t getting the energy they need, leading to a slew of mental and physical challenges.
Why should you care about metabolic health?
It’s easy to dismiss metabolic health markers and blood sugar levels as relevant only to people with diabetes. But this couldn’t be further from the truth. Everyone should care about the state of their metabolic health. Type 2 diabetes, which affects 1 in 10 adults and is a leading cause of death, doesn’t come out of nowhere. Rather, it develops gradually, starting with subtle changes to your ability to generate energy from food. Long before (usually years before) it results in a clinical diagnosis, this decline in metabolic health affects your physical well-being and can hamper energy, mood, and other aspects of day-to-day life. Poor metabolic health also increases your risk for chronic conditions like Alzheimer’s disease, fatty liver disease, heart disease, stroke and some cancers. This is because your body’s systems don’t work independently, everything is connected.
The good news is that you can slow down and even reverse this damage. By improving your metabolic health, you improve your body’s ability to make and use energy. This can translate to sharper memory, more balanced mood, improved physical endurance, less anxiety, clearer skin, improved sexual health, and a stronger immune system. This goes not just for people with diabetes or prediabetes, but for everyone who wants to maintain optimal health.
How can I assess my metabolic health?
The best place to start with assessing your metabolic health is to get some bloodwork done. The most common measurements that are looked at are blood sugar levels, triglycerides, high-density lipoprotein (HDL) cholesterol, insulin, blood pressure, and waist circumference. Optimal levels for excellent metabolic health are as follows:
A waistline less than 88cm (35 inches) women and 102cm (40 inches) men.
Fasting glucose below 5.6mmol/L (100 mg/dL).
HDL cholesterol above 1mmol/L (40 mg/dL) men or 1.3mmol/L (50 mg/dL) for women.
Triglycerides below 1.7mmol/L (150 mg/dL).
Fasting Insulin between 2–6 μIU/mL.
Blood pressure of 130/85 or less.
There are many more blood levels & biomarkers that can be measured and analysed for metabolic health however the above tests are a great place to start. Here at NutritionFx we recommend everyone should have these tests done annually.
What you can do to improve your metabolic health
You can improve your metabolic health by consistently making choices that help your cells function optimally. On the nutrition front, this means limiting foods with added sugar and refined flour (think white bread, pasta, cereal, and cookies), which can cause sharp increases in blood glucose. You should also try to avoid ultra-processed food and focus on plenty of vegetables, fruits, lean protein and healthy fats.
Regular physical activity is vital for metabolic health. Find activities you enjoy and aim for 150 minutes of moderate-intensity exercise per week. Include strength training 2-3 times per week to build muscle, boost metabolism and improve insulin sensitivity.
Diet & exercise are just one component of optimal metabolic health. You can further support your cells by getting adequate sleep, minimizing stress, staying hydrated and limiting alcohol. Focus on adopting sustainable habits rather than quick fixes. Consistency is the key to long term metabolic health.
The Bottom Line
Metabolic health is essential for maintaining overall health and well-being, regulating energy production, managing body weight, preventing chronic diseases, and promoting longevity. Adopting healthy lifestyle habits such as eating a wholefood diet, staying physically active, managing stress, getting adequate sleep, and avoiding harmful habits like smoking and excessive alcohol consumption can contribute to optimal metabolic health.
Book in with NutritionFx today if you would like to have your metabolic health assessed.
It's important to note that while this article can provide valuable insights into your metabolic health, you should consult with a healthcare professional for a comprehensive evaluation and personalized recommendations, especially if you have specific concerns or risk factors.