Luckily, there are many ways you can improve your metabolic health, including changing your diet to include more protein, greens, and healthy fats. Some therapies can also improve metabolic health, including ice baths, sauna use, and cryotherapy. Keep reading to learn more about metabolic health and why it’s so important to control.
Understanding Metabolic Health
Metabolic health is defined by five main markers:
- Blood sugar levels
- High-density lipoprotein (HDL) cholesterol
- Triglycerides
- Blood pressure
- Waist circumference
To be considered metabolically healthy, you need to have optimal levels of all of these markers without using medication to help. The good news is that most of these markers can be improved by consistently making health choices that keep our glucose levels stable.
What Is Metabolic Syndrome?
Metabolic syndrome is where the opposite of metabolic health is true. It can generally be categorised if someone has three or more of these traits:
- A waist circumference of 35 inches for women or 40 inches for men
- HDL cholesterol less than 40 mg/dL
- Fasting glucose levels above 100 mg/dL
- Triglycerides higher than 150 mg/dL
- High blood pressure, at 130/85 or higher
Can You Improve Your Metabolic Health?
Yes, it is possible to improve your metabolic health by improving fitness levels and consistently training. Metabolic health is very similar to physical health as when we make an effort to make lifestyle changes, we’ll be rewarded with results.
Some people get discouraged when they don’t see tangible results when striving to improve metabolic health. While you might not see your muscles grow or lean out, rest assured that positive changes are happening within your body.
Signs You Need To Improve Your Metabolic Health
There are many signs you might notice that can indicate you need to improve your metabolic health, including:
- Weight gain: One of the most common signs you need to improve your metabolic health is weight gain, as a less efficient metabolism slows calorie conversion, which means you burn fewer calories in a day. This means your body will store additional fat even if you’re eating well and exercising.
- Difficulty losing weight: Similarly, if you’re finding that you aren’t losing weight despite eating well and exercising. This is because a slower metabolism can make the body conserve calories for energy, meaning it’s more likely you’ll keep weight on.
- General weakness: A slow metabolism can also affect how effectively your immune system works, making you more vulnerable to getting sick or feeling weak. You might also find your joints and muscles aching or becoming stiffer than usual.
- Fatigue: Many people dealing with slow metabolisms experience chronic fatigue and lethargy. When your metabolism is slow, it makes the process of breaking down food and turning calories into energy slower, too. You might notice that you’re feeling sleepy and groggy well into the morning, or you tire easily throughout the day.
- Dry skin: Some people might notice that their skin is dry and prone to cracking if they have a slow metabolism. This is because the hormones that help keep your skin and nails healthy are also those that control your body’s metabolic processes, so if one is out of whack, it’s likely the other will be, too.
Improving Metabolic Health Methods
Retraining your metabolism isn’t always easy, but it’s definitely worthwhile. Here are five tried and true methods of improving metabolic health that you can adopt right now to start seeing a difference.
1. Prioritising Protein
Protein is one of the most important macronutrients to the body, especially when it comes to metabolic health. However, according to the Australian Bureau of Statistics (ABS), 6 in 7 Australians aren’t getting enough protein in their diet.
Protein minimally impacts glucose levels and can help with controlling metabolism when the correct amount is eaten per day, so it’s incredibly important to get enough of this macro.
When you eat a meal, your glucose levels will spike. However, it’s dependent on what you eat as to how large this spike will be, so eating more protein can help you control your glucose levels, which can, in turn, give you more control over your metabolic health.
2. Don’t Forget Fats
Fats are also incredibly important for improving metabolic health because they’re an excellent source of energy. Most people tend to avoid fats when they’re watching their weight, but this can actually cause their metabolism to slow and, therefore, leave them with the opposite effect they were hoping for. Fat is essential to the body as it helps keep it functional and allows it to absorb fat-soluble vitamins like A, D, E, and K.
The key thing to remember here is that there are different types of fats, and healthy fats are the way to improve metabolic health. Healthy fats, such as avocados, peanut butter, eggs, and salmon can help you feel fuller for longer. They also won’t cause a large glucose spike, which will work with your protein to improve metabolic health in the long run.
3. Greens, Greens, And More Greens
Greens can fill you up and take up more of your plate, leaving less room for carbohydrates and sugars. This, paired with healthy fats and protein, means better-controlled glucose levels and metabolic health. Thanks to eating plates that keep you satiated for longer, you should hopefully be able to see changes over time.
Many people don’t know this, but the order in which you eat your food can make a difference. Starting with your non-starchy vegetables can decrease your glucose levels and prevent them from spiking after your meal.
4. Add More Movement
It’s tempting to fall into a post-lunch slump most days, especially with a hectic schedule. However, going on a 10- to 20-minute walk can prevent glucose spikes as your working muscles will rapidly improve the circulating glucose from your body. As you build a routine around this walk, you can improve the steadiness of your glucose levels throughout the day.
The body also releases insulin as it digests food, so walking after meals can be beneficial. It helps with digestion and encourages the use of glucose as an energy source.
Equipment At TH7 That Can Help Improve Your Metabolic Health
While diet is incredibly important for improving metabolic health, there are also certain treatments and therapies that you can use. TH7 offers plenty of therapies to improve metabolic health, including:
Traditional Saunas
While treating yourself to a sauna experience might not be the first thing you think of when trying to improve metabolic health, studies have actually shown it to be effective. Data from observational, interventional, and mechanistic studies support the idea that sauna use can have metabolic benefits, as well as other health benefits.
One study of 2,300 middle-aged Finnish participants found that sauna use reduced the risk of age-related impairments, including cardiovascular diseases, metabolic dysfunction, neurodegenerative diseases, and immunological decline.
Infrared Saunas
Similar to traditional saunas, studies have also shown promising benefits between infrared sauna use and improved metabolic health. The clinical use of dry sauna bathing, which includes both traditional Finnish-style saunas and infrared saunas, has been documented to have beneficial health benefits to improve cardiovascular, immunological, respiratory, metabolic, and athletic performance.
While it’s still unknown why sauna use can have these benefits, plenty of studies have indicated that they are effective for improving metabolic health – even more so when paired after exercise.
Full Body Cryotherapy Chambers
The exposure to cold temperatures forces the body to work harder to maintain its core temperature, which may help to boost metabolism. The body will use more energy to keep itself warm, which can improve your metabolic rate.
When exposed to cold temperatures, the body starts to shiver, which studies have shown increases metabolic rate while maintaining a constant core temperature. This research has indicated that using cryotherapy alongside exercise could improve insulin resistance.
Ice Baths
Similar to cryotherapy, ice baths also lower body temperature and begin the body’s natural process of shivering. This makes the body work harder to maintain a core temperature of around 37 degrees C, boosting metabolic health in both the short and long term.
Studies have also shown that cold water immersion can reduce or transform the body’s adipose tissue, reduce insulin resistance, and improve insulin sensitivity. This might have a protective benefit against obesity, cardiovascular, and metabolic diseases.
Final Thoughts
Metabolic health is incredibly important to keep an eye on and control, as letting it slip can put you at risk of developing several health problems such as diabetes, obesity, and cardiovascular diseases. Luckily, you can control your metabolic health by eating plenty of proteins, greens, and healthy fats. TH7 also offers therapies to improve metabolic rate through cold water immersion and heating the body in dry bathing saunas.
