Have you ever heard of metabolic health? If not, you are far from alone. A shocking recent study from Tufts University shows that less than 7% of adults in the United States are in good metabolic health. But what exactly is it, and how can you prioritize it? Below, explore how to improve metabolic health.
What is metabolic health?
Unlike many aspects of health, metabolic health isn’t represented by a single number. Instead, it’s measured across five separate dimensions:
- Adiposity (weight and obesity)
- Blood glucose (diabetes or pre-diabetes)
- Blood pressure
- Cardiovascular disease (presence or absence)
- Cholesterol levels
To be considered metabolically healthy, you must be in optimal condition across all five factors. The more factors you have, such as high blood pressure or obesity — and the worse each factor is — the poorer your metabolic health. This, in turn, can put you at risk for all sorts of health conditions, from diabetes to a heart attack or stroke. Over time, it could even shorten your lifespan. The good news is that most people can vastly improve their metabolic health with some simple lifestyle changes.
Signs of poor metabolic health
Poor metabolic health often comes with some warning signs. For example, you might experience some or all of the following:
- Fatigue
- Brain fog
- Memory issues
- Unexplained weight gain or loss
- Cravings, especially for processed foods or sugary snacks
- Gastrointestinal distress, from reflux and bloating to constipation or diarrhea
- Irregular menstrual periods.
- Thyroid trouble
- Feelings of being overwhelmed
- Difficulty coping with stress
Everyone is different; these are just a few potential signs of poor metabolic health. They are also quite common and could indicate a variety of medical concerns or mean absolutely nothing. Still, if you have anything going on with your mind or body that doesn’t feel right, it’s worth checking it out. Your doctor can get to the bottom of your symptoms and develop a plan to help you start feeling your best.
Healthy lifestyle tips
Improving your metabolic health begins with diet, exercise, and other important lifestyle changes. Here are some easy ways to start boosting your metabolic health:
- Eat the rainbow. Fruits and vegetables contain a variety of micronutrients that work together to improve health. Rather than trying to keep complex charts of various nutrients, focus on regularly consuming many differently colored vegetables and fruits. Dark, leafy greens are especially important, but all fruits and veggies can make a difference. A good rule of thumb is always filling half your plate with vegetables or fruit. But remember: Healthy doesn’t mean dull! Load up on herbs and seasonings to your heart’s content and reasonable amounts of healthy fats.
- Balance carbs with fiber, protein, and healthy fats. Carbohydrates are essential to stabilizing your blood sugar, but you’ll need to balance them to prevent spikes and crashes. Protein is especially important to blood sugar balance, so consume at least 25 grams daily.
- Get moving. You probably already know you should get at least 30 minutes of exercise five days a week for health and fitness. But if you want to boost your metabolic health, try thinking of exercise in a completely different way. Look for “snack- size” physical energy expenditures throughout the day, such as taking the stairs instead of the elevator or spending a few minutes playing with your dog. Short bursts of exertion are easy to fit into even the busiest day, and they add up over time. They can also help keep your blood sugar stable and promote restful sleep.
- Get your zzzzs. As it turns out, proper sleep is essential to metabolic health. Poor sleep disrupts hormone balance, throwing your natural hunger signals out of whack and increasing levels of a stress hormone known as cortisol. Adults need at least seven hours of high-quality sleep per night, so develop a wind-down ritual and make sure your bedroom is cool and dark. Don’t forget to turn off your screens at least 30 minutes before bedtime, as blue light can make it nearly impossible to fall asleep.
- See your doctor. The only way to know for sure what your metabolic health currently looks like is to see your doctor. Healthy adults need a complete physical exam once per year. If you have any underlying conditions, you may require more frequent checkups. Your doctor can measure all five metabolic health factors and help you develop an individualized health plan based on your personal challenges and risk factors.
Metabolic health is complex since all five factors work together in highly individualized ways. But no matter your current state of metabolic health or which factors are particularly challenging for you, there’s always room for improvement. Following the tips above can help put you on the road to better overall health and wellness, including better metabolic health.