How much do you know about the metabolism process? My earliest recollections of the word surround the clichéd response to those criticised for being overweight. “I have a slow metabolism.”
These days I understand that ‘fat shaming’ is not helpful to anyone and that many factors contribute to weight. However, one thing I have not become particularly knowledgeable of is metabolism. What does the process of metabolism actually entail? How does it affect me? Other than weight, what else does it regulate? Is a fast metabolism better than a slow one? And if so, how can I speed mine up?
Here’s what I’ve found out so far.
Metabolism 101
It turns out that ‘metabolism’ is very much a catch-all term. The Oxford Dictionary defines it as “the chemical processes that occur within a living organism in order to maintain life”. That’s a lot of processes. Indeed, the Victorian government’s Better Health Channel describes “countless chemical processes going on continuously inside the body”.
As complex as all of this sounds (and it is complex), metabolism can broadly be described as a two-part process. Those two parts are catabolism and anabolism.
Catabolism is the breakdown of what you eat into simpler forms. These are then used to provide energy and the basic building blocks needed for growth and repair.
Anabolism is the second part of the equation. It uses the energy provided by catabolism to build and repair the various parts of our body.
It’s when we think about these two processes in combination that we can start to understand its impact on weight. What happens when we eat more than the anabolism process needs to maintain our healthy status?
The answer, as you’ve probably guessed, is that the excess energy produced by the catabolism stage is stored as fat.
This takes us back to our “But I have a slow metabolism” cliché. Like many clichés, it’s grounded, at least partly, in fact.
So, what are some of the things that can slow down the metabolism process and what, if anything, can we do about them?
Science tells us that some people do have a slower metabolism than others simply by an accident of birth. Genetics does indeed play a part. But ‘part’ is not ‘all’. What you do, what you eat and even your surroundings can affect your metabolism’s ‘speed’.
What you can do for your metabolism
One of the easiest ways to kick your metabolism into gear is through exercise. Okay, ‘easiest’ might not be the right term. For some, exercise is much easier than for others. Nevertheless, the more you exercise the more likely you’ll have a more efficient metabolism. So if you’re not getting much exercise and are able to take it up a notch, there will almost certainly be metabolic benefits.
Another thing you can do to help out the process is improve your sleep regime. Try to get somewhere between seven and nine hours’ sleep each night, with an emphasis on night. Humans are not naturally nocturnal, so aim for a regular sleep cycle that starts at between 10pm and midnight daily.
If what you do causes stress then that, too, can disrupt your metabolism. In stressful situations your body makes a hormone called cortisol, giving you a quick boost of energy. If you’re constantly stressed, your body makes cortisol, and high levels of this make it harder for your body to use insulin. In turn this slows your metabolism, potentially fuelling weight gain.
What you eat
There’s no hiding from the fact that the amount – and quality – of food you eat influences metabolism. But going on a crash diet is not a recommended solution. Extreme diets, especially when combined with exercise, teach your body to make do with fewer calories. That can backfire, because your body clings to those calories, making it harder still to lose weight.
A gradual, realistic change in your diet will likely be far more beneficial to your metabolism in the long term. That said, an early focus on adequate water and calcium intake is a good idea. Low levels of both can inhibit the metabolic process.
Also, rather than cut down on carbs, try to make a gradual shift to healthier versions. Swap your fries for sweet potatoes and your white flour for the whole-grain variety. As well as being naturally healthier nutritionally, they’re more likely to reduce your cravings. And, of course, moving away from high-fat foods – especially highly processed ones – will help too.
Even when you eat can have an impact. Your body will appreciate it if you can set yourself regular meal times, and your metabolism will likely also benefit.
Medications can also affect the metabolic process. If you think that could be a factor for you, have a chat to your GP.
Your surroundings
Setting room temperature to a comfortable level is a highly individual thing. Almost everyone who does not live alone knows that. Nevertheless, your temperature setting will have an impact on your metabolism. If you prefer the room to be a bit colder, there’s good news for you. A room temperature of around 19°C – especially in the bedroom – boosts levels of what’s known as brown fat. Brown fat is ‘good’ fat, because it’s loaded with calorie-burning cells. A room temperature of around 24°C inhibits the production of brown fat. Try to aim for something closer to 19°C if you can.
By now you know your metabolism is a complex chemical process. Working well, it can help you lead a happy, healthy lifestyle and maintain an optimal weight. You’ll also know there are many things you can do to help that process out.
If improvement for your metabolism means making a lot of changes, by all means aim to make them. But try to make the process of change a slow and steady one. This will give you your best chance of success.
How much did you know about the effects of metabolism on your health and weight? What changes could you make to improve yours? Let us know via the comments section below.
Also read: What to expect in your 70s: part two
Disclaimer: This article contains general information about health issues and is not advice. For health advice, consult your medical practitioner.
