Metabolism is a complex chemical process of cell reactions that provide the body with vital energy. All living organisms use their environments to initiate chemical reactions to sustain life through ongoing metabolic actions. These metabolic activities convert nutrients into usable energy for development, growth, movement, and reproduction.
In humans, the metabolism of food uses digestive enzymes to break down the nutrients in proteins (amino acids), carbohydrates, and fats (lipids). The body’s basal metabolic rate (BMR) signifies the rate of energy production and is influenced by age, diet, exercise, gender, race, and certain diseases.
Metabolism encompasses all chemical reactions, including digestion and the transport of substances between cells. Whether at rest or in motion, the body’s metabolism continues to work, providing energy for essential functions, including:
- Circulation
- Digestion
- Temperature regulation
- Cellular regeneration, growth, and repair
- Producing and managing hormones
- Breathing
- Movement
People with faster metabolism burn more calories than those with a slower metabolism. A fast or slow BMR does not mean a person will be overweight or thin. Many individuals with faster metabolisms are overweight – it is just that their bodies require more energy to support basic functions, so they need to take in more food.
Certain medical conditions and metabolic disorders can adversely affect metabolism, including:
- Underactive thyroid gland (hypothyroidism)
- Cushing’s Syndrome
- Hemochromatosis
- Gaucher disease
- Tay-Sachs disease
- Mitochondrial disease
- Type 1 diabetes
This is only a partial list of diseases of metabolism.
Another influencing factor is metabolic syndrome, a condition that occurs when at least three of the following factors are present:
- High blood pressure
- Excess abdominal fat
- High blood sugar
- Low HDL cholesterol
- High LDL and total cholesterol and triglycerides
Metabolic syndrome increases the risk of developing cardiovascular disease and type 2 diabetes.
Mistakes We Do That Influence Metabolism:
Many of the issues impacting our metabolism are lifestyle mistakes we can easily correct. Continuing these habits will keep metabolism functioning slowly, increasing weight gain and making it harder to lose unwanted pounds.
It also takes more than watching what you eat and getting adequate exercise to help you improve your metabolism and lose weight. When you understand what factors are interfering with your metabolism, you can take steps to correct them.
Here are the top mistakes we do that adversely influence metabolism:
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Inadequate caloric intake
Although you might think consuming fewer calories will help you lose weight, it can have the opposite effect. Not eating enough causes the body to go into starvation mode. It lowers its basal metabolic rate to conserve energy. Anything less than 1000 calories is too little for the metabolism. Aiming for at least 400 calories per meal (3 per day) can help the metabolism function more efficiently. It is also crucial to add dietary fat, such as nuts, olive oil, avocado, or coconut oil, to your diet to help the body burn fat.
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Lack of sleep
Sleeping less than 7 hours per night is one of the most significant factors in weight gain and slowing down metabolism. Along with crucial hormone secretion and metabolic functions that occur during sleep, insufficient sleep can lead to overeating during the day for additional energy.
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Wrong or strict diets
Low carb, low fat, or other fad diets can create more problems in the long run than they can benefits. Aside from being challenging to stick to, they prevent the body from getting nutrients that can help with metabolism.
The body needs carbohydrates to help metabolize protein, so that low-carb diets can hinder weight loss and crucial muscle building. However, consuming empty carbohydrates, such as those found in white bread and rice, which are low in fiber and nutrients, can lead to weight gain. High-fiber grains help with weight loss.
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Lack of exercise
A sedentary lifestyle burns significantly fewer calories than an active one. Only twenty to thirty minutes daily, or three ten-minute exercise sessions, can dramatically increase metabolism and help you lose weight. Weight or resistance training can help build muscle, which burns more calories than fat.
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Medical non-compliance
Very often, quitting prescribed medications can cause different side effects. For example, when you stop taking prescribed HGH, your metabolism can slow down heavily and cause you to gain weight. Other changes can also occur. Discover what happens when you stop taking HGH.
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Lack of protein
Consuming enough protein is crucial for the body, as protein consumption increases metabolism significantly more than carbohydrates and fats. Protein also helps you feel full and has been shown to assist with weight loss and is the building block for muscle.
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Not drinking enough water
Keeping the body hydrated is crucial to helping flush fat and toxins from the body. Aim to drink half your body weight in ounces daily, starting with 2 cups of water after waking to boost your metabolism. Adding a green tea bag to your water can help increase your metabolism thanks to the catechin antioxidants in green tea.
Consuming sugary beverages or those with artificial sweeteners in place of water can slow metabolism and increase weight gain.
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Drinking alcoholic beverages
Not only does alcohol add more calories to the body, but it forces the body to metabolize alcohol rather than food. The detoxing of alcohol can severely decrease protein synthesis and fat-burning abilities.
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Not managing stress
Elevated stress levels increase the hormone cortisol, which stimulates appetite, interferes with sleep, and slows metabolism.
What Are Signs of Slowed Metabolism?
We often think of putting on weight and having trouble losing it as a sign of a slowed metabolism, but there is more to it than that. Because changes in your metabolism could have something to do with your thyroid gland, it is crucial to check that and other blood levels (including certain hormones).
Constant or yo-yo dieting can lead to a slower metabolism. Lack of exercise can also cause your metabolism to slow down as it does not need to expend much energy to keep your body in motion.
Here are some of the most common signs of slowed metabolism:
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Ongoing fatigue
Having a low BMR means your body may not be using energy effectively. You can feel tired and sluggish.
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Headaches
Because having an underactive thyroid is common with slower BMR, unbalanced thyroid hormones can trigger headaches or migraines.
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Weight gain
Consuming more calories than your body burns can lead to gaining weight and having trouble losing it. If the muscles do not use the energy stores they take in, excess glucose converts to fat.
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Slow wound healing
Tissue repair and regeneration require a lot of energy, and if you have a slow metabolism, your body may be unable to meet the demands to heal quickly.
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Constipation and digestive issues
A slow metabolism can interfere with digestive tract muscle contractions, causing problems such as bloating and constipation due to slowed bowel transit time.
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Reduced pulse rate
A slower heartbeat is proportional to metabolic rate, so that you could have a slow pulse.
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Food cravings
If the body is not putting out energy, it may compensate by requiring more, in the form of increased carbohydrate and sugar intake, as those foods provide rapid energy. Unfortunately, although energy levels may quickly spike, they will also rapidly decline. Your body cannot process the excess sugar and carbohydrates, increasing insulin levels and making the cells resistant to insulin signals. Type 2 diabetes risk increases.
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Skin, nail, and hair issues
Cellular regeneration requires abundant energy; without it, new cells required by the skin, nails, and hair may not be in ample supply. Also, when the cells are not adequately active, vital nutrients do not circulate. Thinning and drying hair and skin, brittle nails, wrinkles, and balding are possible.
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Cognitive or emotional issues
The brain requires abundant energy to facilitate its many cognitive and emotional functions. Trouble concentrating, processing information, memory recall, and mood regulation are possible. Forgetfulness and depression are two common signs of slow metabolism.
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Feeling cold or having a low body temperature
Calorie burning generates it, so if your body is not burning calories, you may feel cold, which is also a sign of hypothyroidism.
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Reduced sex drive
Slow metabolism and low thyroid levels can also be signs of hormonal imbalance, such as human growth hormone and testosterone deficiency. A decline in these hormones can reduce sex drive and cause erectile dysfunction in men and vaginal dryness in women.
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Menstrual Problems
Changes in hormone levels, including thyroid hormones, HGH, and testosterone, can lead to menstrual problems, including heavier periods and increased cramping.
Conclusion
Making some simple changes in your lifestyle and dietary habits can help you speed up a slow metabolism. Finding out if thyroid or other hormone issues are causing you to gain weight and feel sluggish can help you receive the necessary treatment.
Cutting calories is not always the answer, as it can negatively affect your body’s metabolism. Focus on eating the right foods at the right time – meals every 3 to 4 hours. Your metabolism needs to work correctly to support your body’s crucial functions. A few simple steps can significantly impact your body and life.
