Metabolism is a term that has been in the limelight a lot these days. Since a lot of us are concerned with weight management, metabolism is what we equate with how many calories our body burns. In reality, that is only a part of what metabolism is. Metabolism is every chemical process of every cell in the body.
So metabolic health refers to the function of every cell in your body. Only when the cells function optimally can we expect to have proper endocrine function that leads to adequate secretion of hormones and good metabolic health. Metabolic health combines organs, hormones and enzymes working well together. Any dysfunction can cause a metabolic disorder adversely affecting your body. Good metabolic health is regulated by exercise, nutritionally balanced diet that gives your body adequate energy, good sleep and sunshine. You can achieve good metabolic health by looking at your body in a holistic manner instead of just counting calories.
Metabolic health markers measure whether the different systems in your body are working optimally.
Common metabolic risk factors are:
- Obesity/large waistline
- High Triglycerides in your blood
- Low HDL
- High Blood Pressure
- High Fasting Blood Sugar
By doing regular health checks, you can catch any problems in your body and do something to bring your parameters back to normal.
Here’s what I do for my family:
Exercise: Right from the adults to the kids and the dog, everyone exercises daily. Our bodies are machines that stay well oiled only when they are used regularly. As we age, our metabolism slows down. It is imperative to include weight-bearing exercise along with cardio to help exercise muscles, joints, organs as well as maintain bone health. Exercise helps our kids grow to their potential.
Diet: A balanced nutritious diet is of utmost importance. It goes hand in hand with exercise. Eat smaller meals spread throughout the day. Let each meal have a balance of protein, carbohydrates, minerals and fats. Fats are essential to assimilate certain vitamins and minerals and are important for us. Don’t shirk them. Just have them in moderation. It is also important to use good quality oils while cooking. MUFA (mono-unsaturated fatty acids) oil are good for your health. Olive oil has high MUFA > 75%. They help reduce the bad LDL in your blood, whereas, they maintain the good HDL. They are also considered better for diabetics as they improve insulin and blood sugar control. They are plant-based oils egs. olive oil, etc. I regularly use olive oil-extra light for my stir fries, sautéing and xtra virgin olive oil for that burst of flavor and nutrition in my salads. Leonardo olive oil is a brand of choice for me as they are high quality and high in flavor and nutrition.
Limit empty calorie consumption: Food is much more than calories. Make sure that you make every calorie that you ingest count. I avoid processed food as much as possible. I cook regularly at home and incorporate whole grains, fresh veggies, legumes, pulses, fruits, eggs and meat in my family’s diet. I do not stock chips, biscuits, colas etc. and only buy them as treats once in a while. You are what you eat. Eating well will have a great effect on your body, skin and health.
Incorporate the lifestyle changes I have mentioned above to lead a life where your metabolic health stays good giving you enough energy for your daily activities and helping you maintain a healthy weight and a disease-free body. #IChooseHealth
Share what you do for maintaining good metabolic health for yourself and your family.
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