In humans, the word metabolism refers to the chemical processes that occur inside the body to maintain and sustain life. There are chemical processes that break down molecules to release energy known as catabolic reactions. Common catabolic reactions include glycolysis, which is the breakdown of glucose (sugar) that provides the body with energy. Anabolic reactions build up molecules needed by the body. DNA replication and protein synthesis are common anabolic reactions. Metabolism plays a big role in the human digestive system. Various enzymes and acids present in the body break down food that is consumed into their basic compounds. Carbohydrates are broken down into simple sugars, proteins are broken down into amino acids and fats are broken down into fatty acids and glycerol. After the food is broken down, it is absorbed through the walls of the intestines and sent into the bloodstream where it is transported throughout the body. The cells in the body then use these nutrients to produce ATP, the energy currency of the body. In this article we discuss numerous ways to improve your metabolism naturally. Improving your metabolism makes the process of digestion less strenuous on the body while also providing your body with more energy to engage in the activities that bring you joy.
Cardiovascular exercise
Activities such as running, cycling, and swimming can increase your metabolic rate both during and after exercise is complete. When engaging in these types of exercise, the body's heart rate and energy expenditure are increased. This leads to more calories being burned and, even after hopping off the treadmill, your body will continue to burn calories at an elevated rate as it works to return to a rested state. Cardio also improves the body's ability to burn fat. Typically, the body will burn off carbohydrates first and then fats if more energy is needed. Cardio activities engage the heart and lung, which in turn increase blood flow and respiratory function. The more your respiratory system is working, the more oxygen you are able to transport to muscles and tissues in the body, which leads to a direct increase in cellular energy production (ATP) and metabolic efficiency. Lastly, engaging in cardio regularly enhances insulin sensitivity, meaning your muscles are able to have better use of glucose and regulate blood sugar levels, reducing the risk of diseases such as type 2 diabetes and other metabolic disorders.
Eat protein rich foods
Protein has a much higher thermic effect on food (TEF) than carbohydrates and fats. The thermic effect of food refers to the increase of metabolic rate due to the energy needed to digest and absorb nutrients. About 20-30% of the calories found in protein sources are used in the digestive process. Compared to carbohydrates, which only use about 5-10% of calories and fats, which can use anywhere from 0-3%. Eating more protein-rich meals increases the number of calories your body burns in the digestive process alone. Protein plays a huge role in muscle growth and repair, and muscle tissue burns more calories at rest than fat tissue. Therefore, by consuming more proteins, you boost your resting metabolic rate and increase muscle mass. Protein is more satiating than carbohydrates and fats, meaning you can eat more without necessarily consuming more calories, and you will be fuller for longer periods of time. Research shows that protein also has less of an impact on blood sugar levels compared to carbs. Eating meals high in protein can prevent spikes and dips in insulin as well as improve insulin sensitivity. Healthy foods that are high in protein include Greek yogurt, cottage cheese, nuts, seeds, lean meats, fish, beans, lentils, and tofu. It is important to get an adequate amount of protein without overdoing it as an excess of protein intake can strain the kidneys and other organs. The amount of protein needed differs for everyone and is based on many circumstances. The dietary reference intake is 0.8 grams of protein per kilogram of body weight. For endurance athletes, 1.2-1.4 grams is recommended and for strength training athletes, anywhere from 1.6-2.2 grams is recommended.
Eat metabolism boosting foods
Besides foods abundant in protein, whole grains which are high in fiber and complex carbohydrates require a significant amount of energy to be broken down and provide the body with an energy source that can be steadily released throughout the day's activities. Seasoning food with chili pepper or cayenne pepper can also have positive effects on metabolism as they trigger the body to promote fat burning. Coffee is known to boost metabolism because of its caffeine content. Caffeine increases thermogenesis, causing the body to burn more calories even at rest. Green tea, which also contains caffeine, is also abundant in catechins, a flavonoid beneficial to the body and metabolism in many ways. Besides activating thermogenesis, catechins increase fat oxidation, which also helps the body burn calories more efficiently, especially during exercise. Catechins are also known to increase insulin sensitivity, resulting in more efficient blood sugar regulation.
Stay hydrated
Drinking an adequate amount of water every day is beneficial to your body and brain in numerous ways. Dehydration results in your body not being able to perform tasks such as nutrient transport and waste removal. Nutrients and oxygen being transported to cells throughout the body is necessary to maintain metabolic processes and is unable to occur in a state of dehydration. Waste removal from the body through the kidney in the form of urination is also heavily reliant on the consumption of water and a crucial aspect of maintaining metabolic efficiency. Water aids the production of digestive enzymes, which are used to break down the food we consume as well as absorb it. Being dehydrated makes it difficult to perform at a high level physically. Being dehydrated leads to fatigue, impaired strength, decreases endurance and can be the cause of muscle cramps and spasms. Drinking water can temporarily increase one's resting metabolic rate through a process called thermogenesis. Studies have shown drinking 500 mL of water can increase metabolic rate by 10-30% for up to an hour and drinking cold water forces your body to warm the water to a suitable temperature, increasing metabolic activity. Men should aim to drink at least 3.7 liters (125 oz) of water every day and women should aim for 2.7 liters (91 oz). For every hour of moderate exercise, an additional 12-24 oz of water should be consumed. Staying hydrated throughout the day isn't always easy, but setting reminders on your phone to drink, investing in a reusable water bottle, and eating fruits naturally abundant in water such as watermelons, strawberries, and oranges are a fun way to stay hydrated. Infusing your water with lemons, cucumbers, and mint can make water more enjoyable while also providing your body with electrolytes.
Get good sleep
Getting adequate sleep each night is essential in maintaining insulin sensitivity and regulating blood sugar levels. Having a poor sleep schedule can lead to insulin resistance and increase the risk of type 2 diabetes. Sleep also entails the release of many hormones. Growth hormones involved in the muscle growth and repair process rely on sleep to release and recover properly. Sleep also affects stress hormones and deprivation can lead to an increased release of cortisol, which can result in higher fat storage and can disrupt metabolic functions. Ghrelin is a hormone responsible for regulating hunger, and leptin is a hormone responsible for regulating satiety. When the body is not properly rested, ghrelin and hunger will increase significantly while leptin and saturation decrease. Many aspects of life can cause one to have a poor sleeping schedule, but it is important to find a time that works with your schedule. Regardless of your lifestyle, you should aim to sleep at least 7–9 hours every night. Do relaxing activities before you plan to sleep so that the body can wind down and falling asleep will be easier. Activities could include a warm shower/bath, reading, and listening to instrumental music. Limit screen time as bedtime approaches, as the light from the screen will prevent you from feeling tired. Keeping your room at a cool temperature has also been proven to provide humans with deeper sleep.
Enhancing your metabolism is not a simple task, but a holistic approach that includes balanced nutrition, consistent exercise, proper hydration, and adequate rest. By incorporating more protein-rich foods, engaging in cardiovascular exercises, staying hydrated, and getting quality sleep, you can significantly boost your metabolic rate. These practices not only help in managing weight but also improve overall health and energy levels. Embracing these healthy habits can lead to lasting improvements in your metabolism, supporting a more vibrant and active lifestyle. Making these positive lifestyle changes can set the foundation for long-term wellness and vitality.
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