What is Metabolic Health
Good metabolic health refers to your ability to function at full capacity, that your body is efficiently making and using energy.
Poor metabolic health is when your body is not efficiently making and using energy. When your cells are not getting the energy they need which leads to a slew of mental and physical challenges.
“We often talk about metabolic fitness, because fitness is not an inherent characteristic or something that “happens to us.” Rather, fitness is something that can improve when we put in consistent work and training. And just like with physical fitness, metabolic fitness improves when we put in the effort. Metabolic health can be improved by consistently making choices that keep glucose levels in a stable and healthy range.” … Levels Health
It's All Up to You
Metabolic Health is your food choices, metabolism, microbiome, exercise, sleep, stress, and mental health — as well as your age, sex, and genes.
Many experts believe metabolic health means the absence of metabolic syndrome, a group of risk factors that contribute to the risk of heart disease, type 2 diabetes, stroke, and other metabolic diseases.
Type 2 diabetes affects 1 in 10 US adults and is the eighth leading cause of death.
It doesn’t come out of nowhere. Developing gradually, starting with subtle changes to your ability to generate energy from food; this decline in metabolic health affects your physical well-being and can hamper energy, mood, and other aspects of day-to-day life.
The good news is YOU can slow and even reverse this damage. By improving your metabolic health, you improve your body’s ability to make and use energy.
University of North Carolina at Chapel Hill researchers defined metabolic health as having ideal levels of blood sugar, triglycerides, high-density lipoprotein (HDL) cholesterol, blood pressure, and waist circumference, without using medications. These factors directly relate to a person’s risk for heart disease, diabetes, and stroke.
How do YOU Improve YOUR Metabolic Health?
Start with YOUR Doctor. Understanding YOUR risks starts by getting your annual physical.
Your Dr can guide you to what changes are recommended based on YOUR UNIQUE risk factors.
Then seek out help and support to achieve your goals and get metabolically fit.
Ask family members, and friends to support your journey. You may find your journey can’t include family and friends because they are still on the journey of Poor Metabolic Health. In that case seek out a Health and Wellness Coach, like myself.
5 Quick Steps to Better Metabolic Fitness
1. Cut Fast Food
There are times fast food is our only option. In that case make it a good option.
- Grilled chicken over fried.
- Remove sauces that often have hidden sugar and salt.
- Chicken over beef.
- Have a salad and use less dressing on it.
2. Improve Carb Choices
There are empty carbs and poor carbs. AND YOU can choose to not consume them.
- Skip the alcohol.
- Skip the bread – your burger can be bread free as can your favorite sandwich.
- Choose a salad over french fries or other potatoes. (We know potatoes are good in general but not when consumed in excess or fried.)
3. Skip FRIED Foods
Yep, that’s the big one. Many oils used are on the poor oil choice list and this is especially true for those used for frying.
Start by Removing BAD Oils
- Canola Oil
- Corn Oil
- Vegetable Oil
- Cottonseed oil
- Soy oil
- Sunflower oil
- Safflower oil
- Grapeseed oil
- Rice bran oil
4.Meatless Mondays or Meatless Lunches
Plant Based, Vegetarian or Vegan can really improve your health but if like me, you’re a true omnivore, going Plant Based 100% is hard. So instead, I chose to do a 80/20 lifestyle change. I began with lunches at least 3x a week being plant based, vegetarian or vegan. Then I flipped to 80% omnivore and 20% plant based/vegetarian which quickly shifted to vegan. Each step felt better. Now I’m at Vegan/Vegetarian for lunch and at least 3 dinners a week.
5. Create a Nightly Ritual to Encourage Sleep
Sleep Rituals encourage better sleep and even better mornings.
15 Ideas For a Great Sleep Ritual – Mix Them Up
Just because something is a ritual the same ritual does not need to happen every day. Keep it interesting and spicy. This isn’t a regimen or written in stone. It’s suppose to be relaxing and caring for YOU!
- Planning for plenty of sleep. Sleep deprivation is associated with high blood pressure, heart disease and stroke. Decide on a Bedtime and stick with it. Your brain and body need the consistency.
- Make tomorrow’s to-do list.
- Set out what you need for tomorrow.
- Put away electronics at least 30 minutes before bedtime.
- Prepare Your Bedroom.
- Take a Warm Bath or Shower.
- Have a warm drink before bed. Tea or warm water with lemon. Alcohol and heavy foods can lead to indigestion.
- Listen to Music. Turn off the TV.
- Stretch, Breathe and Relax.
- Read a Good Book.
- Write in Your Journal.
- Take a walk.
- Spend time with someone close to you.