How to boost your metabolism naturally
The metabolism, a vital process in our body, is responsible for converting food into energy. Maintaining a healthy metabolism is essential. However, when metabolism is too slow, general issues such as weight gain, lack of energy, and digestive problems can arise. A disrupted metabolism can also increase the risk of metabolic disorders such as diabetes. In this context, Homed-IQ offers a blood sugar test that allows you to check your blood glucose levels from home and detect potential issues early. This article explains what metabolism is, how to recognize a sluggish metabolism, and what you can do to boost it.
Table of Contents
- What is metabolism?
- What factors influence metabolism?
- Why should I boost my metabolism?
- What are signs of a slow metabolism?
- How can diet help boost metabolism?
- How does physical activity support metabolism?
- Can sleep boost metabolism?
- How does stress affect metabolism?
- Summary
What is metabolism?
Metabolism, also known as the metabolic system, refers to the sum of all biochemical processes in the human body. It includes both the building up of substances (anabolism) and the breaking down of substances (catabolism). Simply put, metabolism is the amount of energy the body needs to maintain its basic functions. These include activities such as breathing, walking, and cellular function. In addition, metabolism regulates blood sugar levels, supports detoxification, and plays a role in regulating body temperature. Therefore, metabolism contributes to keeping the body healthy and preventing disease (Britannica, 2023).
What factors influence metabolism?
A person's metabolism is influenced by various factors, with basal metabolic rate playing a key role. Basal metabolic rate refers to the amount of energy the body needs to maintain basic life-sustaining functions at rest. This rate varies from person to person and depends on factors such as age, sex, muscle-to-fat ratio, and genetic predisposition. Everyone has a unique metabolism that can be either fast or slow. A fast metabolism means the body burns calories more efficiently, while a slow metabolism burns fewer calories and can lead to excess energy being stored as fat. For example, basal metabolic rate often decreases with age, meaning older adults generally need fewer calories than younger individuals. In addition to genetic influences, environmental factors such as diet, physical activity, sleep habits, and stress also affect metabolism. Understanding your own metabolism can help in developing healthy habits to support it (Nava & Raja, 2022).
Why should I boost my metabolism?
Boosting metabolism can be beneficial for the following reasons:
- Improves weight control and fat burning
- Increases energy levels and vitality
- Enhances digestion
- Supports the body's detoxification processes
- Prevents metabolic disorders like diabetes and related health problems
- Enhances overall well-being and quality of life
Source: Cleveland Clinic, 2021
Want to assess your own health?
Health tests like those offered by Homed-IQ allow you to conveniently check your health from home—without needing to schedule a doctor’s appointment. Use targeted tests such as the blood sugar test to monitor your values and see if they are within the normal range. This enables you to take early action to maintain and improve your health.
What are the signs of a slow metabolism?
The signs of a slow metabolism can also be indicators of underlying health problems. Therefore, it is advisable to consult a doctor if symptoms persist or become particularly noticeable. The following list includes common signs of a slow metabolism:
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Digestive problems
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Mood swings
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Feeling cold
Source: Cleveland Clinic, 2021
How can I boost my metabolism through diet?
The way we eat can have a direct impact on the speed and efficiency of our metabolism. A key principle is that extreme diets and drastic changes in eating habits are often counterproductive. Instead of boosting the metabolism, they tend to slow it down. A balanced diet that meets the body’s needs, takes food allergies and intolerances into account, and includes regular meals is generally much more effective and healthier. Here are 5 key foods that may help support your metabolism:
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Green tea
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Chili
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Oats
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Low-fat yogurt
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Green vegetables
Source: Leonard, 2023
Which foods support metabolism?
Foods that can boost metabolism are generally those that increase energy expenditure and support metabolic processes. Here are some examples:
- Protein-rich foods: Protein-rich foods, such as lean meats or legumes, are important for metabolism because they increase energy use during digestion.
- Green tea: Green tea contains antioxidants and caffeine, which can stimulate metabolism.
- Chili and spicy spices: Capsaicin, a natural compound in chili and hot spices, can temporarily boost metabolism by slightly increasing body temperature and promoting fat burning.
- Water: Staying hydrated is essential for keeping your metabolism active. Dehydration can slow down metabolic processes.
- Fiber-rich foods: Foods like whole grains and vegetables contain fiber that supports digestion and helps stabilize blood sugar levels—important for a healthy metabolism and energy production.
- Coffee: Coffee contains caffeine, which can temporarily stimulate metabolism and fat burning. However, the body may become tolerant to these effects with regular use.
- Nuts: Nuts are important for metabolism as they are high in healthy fats, proteins, and fiber, all of which can increase energy expenditure.
- Water-rich foods: Foods with a high water content, such as cucumbers and watermelon, can support metabolism.
- Omega-3 fatty acids: Salmon and flaxseeds are sources of omega-3 fatty acids that can positively affect insulin sensitivity and reduce the risk of metabolic disorders (Nieuwenhuizen & van Schothorst, 2021).
Source: Mayo Clinic, 2022; Bo et al., 2020
Note: Supplements such as green tea extract or L-carnitine can affect metabolism. You should always consult a doctor before using such products to ensure they are suitable for you. Some supplements may interact with medications or cause side effects (Mayo Clinic, 2022).
Which foods should I avoid?
How do exercise and physical activity support metabolism?
Can sleep boost metabolism?
How does stress affect metabolism?
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Slower metabolism: Chronic stress can cause the body to enter a survival mode, conserving energy and reducing fat burning and resting metabolic rate.
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Appetite changes: Some people eat more when stressed, others less. These changes can lead to unhealthy eating patterns and affect metabolism.
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Fat storage: Cortisol can increase fat storage in the abdominal area—known as visceral fat—which is linked to higher risks of heart disease and diabetes (Rabasa & Dickson, 2016).
Stress management strategies like yoga, breathing exercises, hobbies, socializing, and spending time in nature can help support both health and metabolism. Stress can have a significant impact on metabolism. When the body experiences stress, it releases hormones like cortisol. These hormones affect metabolism in several ways:
Summary
