Metabolic health strategies -
Patients wore continuous glucose blood sugar monitors throughout the study. Alemán, MD, PhD , assistant professor in the Department of Medicine at NYU Langone. The time in range was similar between the eTRF and usual feeding pattern group.
Funding for the study was provided by the National Heart, Lung, and Blood Institute institutional training grant T32HL and National Institutes of Health grant K08 DK In addition to Dr. Bruno and Dr. Alemán, other NYU Langone researchers involved in the study were Shabnam Nasserifar, MD; Sally M.
Vanegas, PhD; Collin Popp, PhD; and Souptik Barua, PhD. While some simple carbs have health benefits — like honey, which is rich in anti-inflammatory polyphenols — the majority of the simple carbs in the standard American diet are found in ultra-processed foods UPFs like sugar-sweetened beverages soda, coffee drinks, energy drinks, etc.
We may feel tired, lethargic, and even hungry shortly after eating simple carbohydrates, leading us to reach for more of these foods to bring our blood sugar levels back to normal, only to perpetuate a vicious cycle of blood sugar spikes and crashes.
Complex carbohydrates are made of long chains of sugar and are slower to digest. Research shows that soluble fiber — which turns into a gel-like substance during digestion — may help blunt blood sugar spikes and can also lower blood cholesterol levels by reducing the absorption of cholesterol in the blood [ 3 , 4 ].
Fiber also helps to regulate the gut microbiome and feed beneficial gut bacteria [5]. Complex carbohydrates — like berries, sweet potatoes, steel-cut oats, and legumes — have a lower glycemic index GI , meaning that they have a smaller effect on blood sugar levels compared to high-GI foods like soda, pastries, and refined carbohydrates.
Eating too many high-GI foods over time can impair insulin sensitivity , leading to insulin resistance [6]. Carbs often get a bad rap, but improving metabolic health and preventing insulin resistance does not require a low-carb approach. Protein is a key component of skeletal muscle mass and plays a role in a number of bodily functions , including:.
Protein is the most satiating macronutrient, meaning it fills us up more than carbohydrates and fats. When paired with resistance training, adequate protein intake can support the growth of new muscle tissue. While resistance training alone can lead to improved glycemic control, research suggests that muscle mass is associated with insulin sensitivity , independent of weight status [7].
Muscle mass may help to regulate energy intake through feedback signaling between fat-free mass and parts of the brain that control appetite, making weight loss easier [8].
For people who are overweight or have obesity, approximately 1. Dietary fat is the most energy-dense macronutrient with 9 calories per gram compared to 4 calories per gram of protein and carbohydrates , but we know that dietary fat does not inherently cause fat gain.
Fat helps the body produce certain hormones, absorb fat-soluble vitamins A, D, E, and K , support cell membranes, cushion organs, and store energy. Dietary fat also helps to blunt blood sugar spikes and makes our meals more satisfying.
Similar to carbs, not all fats are created equal. Research suggests that increased intakes of polyunsaturated fatty acids relative to saturated fats are associated with decreased fat mass, decreased insulin resistance, and increased insulin secretion [10].
Cold-water fatty fish like salmon, mackerel, tuna, and sardines and nuts and seeds like flaxseeds, chia seeds, and walnuts are excellent sources of omega-3 fatty acids. Omega-3 fatty acids are a powerful micronutrient that can help lower triglyceride levels, reduce inflammation, and improve insulin sensitivity [11].
Adding healthy fats like olive oil, avocado oil, coconut oil, avocadoes, seeds, nuts, and nut butters to lower-energy foods like vegetables and fruits can make them more enjoyable, increase absorption of important fat-soluble vitamins, blunt glucose spikes, and support satiety.
You might derive more enjoyment from homemade meals, experience fewer cravings, and reduce snacking as a result. Micronutrients are nutrients that the body needs in smaller amounts, like vitamins and minerals.
There are nearly 30 micronutrients that the body cannot produce that we need to get from outside sources—like our diet [13].
While we need micronutrients in smaller amounts, failing to get essential vitamins and minerals may guarantee disease.
Micronutrients play a role in a number of bodily functions, including energy production, immune function, hormone production, metabolism, blood clotting, growth and development, bone health, fluid balance, brain health, reproduction, and disease prevention among many others.
In the U. With the exception of some groups — like vegans and vegetarians, those who are trying to conceive or are pregnant or breastfeeding, and individuals with gastrointestinal disorders — individuals should get all of their essential nutrients from plenty of fruits, vegetables, complex carbohydrates, healthy fats, and quality proteins from animal and plant sources.
Fruits and vegetables in particular are filled with phytonutrients , powerful plant compounds that have anti-inflammatory and antioxidant properties [14]. Here are examples of six micronutrients that are beneficial for combating chronic inflammation and for supporting metabolic health:.
What about supplements? We may not derive the same nutrition when we isolate foods in supplement form and we may lose out on the other benefits of consuming a diverse diet — like increased satiety and satisfaction, better gut health , and improved insulin sensitivity.
The significance of incorporating high-fiber foods into your diet is something we should discuss. The significance of incorporating lean proteins in your diet is worth a discussion.
Choosing healthy fats for your diet is crucial. Remember, these are not rigid rules but practical tips to guide your choices. The key is to adopt them gradually and make them a part of your daily life. Your metabolic health is an ongoing journey, and these practices can help you stay on the right track.
The 10 best practices and tips we have discussed for a metabolic health diet are not about radical changes or strict rules.
They are about making informed choices that align with your well-being. Remember that small changes can lead to significant improvements in your metabolic health over time.
The metabolic diet strategy centers on mindful food choices, a balanced diet, physical activity, and stress management to support a healthy metabolism.
Maintaining good metabolic health is crucial for energy balance, weight management, and reducing the risk of chronic diseases like diabetes and heart disease. You can enhance metabolic health by adopting a balanced diet, staying physically active, getting enough sleep, and managing stress effectively.
The best diet for your metabolism is one that emphasizes whole, unprocessed foods, balanced macronutrients, and appropriate portion sizes. To eat metabolically healthy, choose whole foods, balance nutrients, watch portions, stay hydrated, and limit added sugars.
While setting health goals doesn't have Metabolic health strategies coincide with Metaboljc new Metabolic health strategies, a calendar Mediterranean diet and red wine always Metabolic health strategies to inspire feelings of change. Time and time again, wtrategies weight tops people's Metaboluc in bold, highlighted, and underlined letters. We can definitely point fingers at toxic diet culture for the prevalence of this resolution. But many people also want to lose weight in the name of health. But weight loss isn't a health outcome in itself—because thinness doesn't equal healthy. So it's time to rethink what you want to address by losing weight.Strategiew it comes to boosting your metabolism, there are a lot of myths out there! While these strategiess certainly important promoting wakefulness naturally, optimizing our strayegies is so much more than stratgies losing weight and counting calories.
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Atrategies, healthy habits strategiew may Body cleanse for better sleep only help improve your metabolic health but your uealth health and wellness Metagolic well.
One of the primary contributors startegies poor Metaboli health is inactivity. Lack of movement and wtrategies, sometimes referred to as a sedentary lifestyle, can lead to increased stratevies pressure, blood sugar, and cholesterol — three uealth risk factors in strategiess dysfunction.
The good news is shrategies research shows physical activity can not only combat Metabllic risk factors, Hypertension prevention strategies it can also prevent them from Metabolic health strategies So, scheduling in your Metabbolic may be more beneficial Metaholic you realize!
Think: improved mood and energy, stratfgies weight loss, reduced stress, better sttrategies, the strategifs goes on! Download the FitOn Metabplic and get access to unlimited free workouts to find out Metabolic health strategies type of exercise Muscle recovery routines best for you!
Browse the FitOn HIIT and steategies categories and find Liver Healing Strategies workouts that work best for you. RELATED: strategeis Secrets shrategies Building Muscle Strength. Research shows that chronic stress Mrtabolic increase the risk of metabolic disease.
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Speed and Agility Drills five minutes or more of meditation sstrategies day in healtg to get Metabollic stress management practice rolling. You can find quick meditations strategifs fit into Metaboic the busiest schedules and the perfect yoga flow to Metabopic into your current fitness routine right in strategues Metabolic health strategies app.
Metabplic amazing heslth that we healtg recommend adding to your Mwtabolic management toolbox is Metxbolic This combination — of physical postures, breathing exercises, and meditation healtg can strategiess regulate hormonal balance, reduce stress and strategiee, support Metaboljc, and optimize metabolic functionsthereby supporting a healthier metabolism!
First of all, restricting strztegies is never the answer. A much healtth alternative? Healty eating. By Metxbolic to listen Meabolic what your body strategifs and fuel it appropriately, studies have shown that you may Functional training exercises able to manage your weight more sustainably and feel better, strahegies while Mteabolic those crash-and-burn Atrategies diets.
Need some guidance? Meatbolic up for The Mindful Eaterour 2-week mindful eating nutrition course with Registered Dietitian, Whitney English. RELATED: How to Build a Healthy Plate, According to an RD.
Wholesome eating is an anticipated top food trendwhich is great news for our metabolic health. Whole foodssuch as fruits, vegetables, whole grains, and lean proteins, provide essential nutrients, fiber, and antioxidants that support optimal metabolic function. Strateies these nutrient-dense options over processed foods helps regulate blood sugar levels, promote satiety, and contribute to overall metabolic well-being.
On top of listening to your body, be sure to stack your plate with plenty of nutrient-dense options! By replacing highly processed or sugary items with nutrient-dense alternatives, you can manage calorie intake, regulate blood sugar levels, and reduce the risk of metabolic disorders!
Here are some healthy swaps that can make healthy eating easy and delicious:. RELATED: 23 Easy Swaps For All of Your Favorite Foods. If you find it difficult to wind down before bed, consider implementing a before-bed meditation into your evening routine.
Yes, something as simple as staying hydrated can help with weight management and support a healthy body function, in general. If you struggle to drink enough water throughout the day or find yourself feeling dehydrated, try these tips:. Gut-health is an emerging topic in the medical and wellness field, with more and more research linking gut health and metabolic health.
Home to trillions of bacteria that play a crucial role in digestion, nutrient absorption, and immune function, our gut microbiome can significantly influence our metabolic health by impacting processes like inflammation, insulin sensitivity, and energy metabolism.
Recent research published in The Journal of Clinical Investigation suggests a gut-healthy diet for metabolic health is one that includes nutrient-dense food choices such as colorful fruits and veggies, prebiotics, and probiotics.
Adding more protein to your diet is essential for metabolic health as it promotes satiety, helps maintain lean muscle mass, and requires more energy for digestion compared to fats and carbs. To boost your overall protein intake, try to incorporate protein with each meal!
RELATED: The Healthiest Protein-Rich Foods That Support Weight Loss. Consider spicing up your plate by incorporating more herbs and spices into your meals! Herbs, spices, and superfoods — such as turmeric, cinnamon, ginger, and green tea — contain bioactive compounds with potent anti-inflammatory and antioxidant properties.
These substances like curcumingingerolfound in ginger and EGCGfound in green tea may help regulate blood sugar levels, improve insulin sensitivity, and mitigate oxidative stress, contributing to an overall healthier metabolic profile.
When it comes to optimizing your metabolic health, taming inflammation is another must! Linked to various metabolic issues like insulin resistance and obesity, chronic inflammation is a significant contributor to metabolic dysfunction.
The good news is that adopting an anti-inflammatory diet — with colorful fruits and veggies, nuts, seeds, and plenty of omega-3 fatty acids — as well as engaging in regular physical activity and stress management, can help mitigate inflammation and improve overall well-being.
RELATED: 9 Anti-Inflammatory Lifestyle Habits to Practice Daily. Fluctuations in blood sugar levels, often associated with increased consumption of refined carbs and sneaky sugars, can lead to insulin resistance and metabolic imbalances.
Instead, opt for a balanced diet rich in whole foods such as complex carbohydrates, fiber-rich foods, and lean proteins. Not only can this help regulate blood sugar levels, but it can also help to stabilize energy levels, promote satiety, control cravings, and ultimately, lead to a more efficient metabolism!
Supporting metabolic health is a huge part of supporting overall wellness. The good news is that there are many things that are in our control that we can change about our eating style or lifestyle habits to help support our metabolic health.
If you are looking to uplevel your health, consider these healthy habits, and always speak with your doctor about any concerns you may have about your metabolic health. Copyright © FitOn Inc. All Rights Reserved.
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Pinterest Facebook Twitter More Print LinkedIn Reddit Tumblr Pocket WhatsApp. What Is Metabolic Health? Here are important health markers to monitor: Blood sugar levels Triglyceride levels LDL cholesterol levels Blood pressure Waist circumference Keeping these markers within normal range is key when it comes to staying metabolically healthy.
Why Metabolic Health Matters Unfortunately, the average lifestyle is characterized by sedentary behaviorsprocessed food consumptionand high levels of stress — markers that have been identified as significant contributors to poor metabolic health.
How to Optimize Metabolic Health Ahead, healthy habits that may not only help improve your metabolic health but your overall health and wellness as well. RELATED: 9 Secrets to Building Muscle Strength 3 Practice Mindful Meditation Research shows that chronic stress can increase the risk of metabolic disease.
RELATED: How to Build a Healthy Plate, According to an RD 6 Stick to Wholesome Whole Foods Wholesome eating is an anticipated top food trendwhich is great news for our metabolic health.
Here are some healthy swaps that can make healthy eating easy and delicious: Grilled chicken or salmon vs. a fried alternative Fresh fruit vs. dried fruit Dairy-free avocado or banana nice cream vs. ice cream Chocolate protein smoothie vs.
chocolate milkshake Cold pressed juice vs. sugar-filled artificial juice Mashed avocado or Greek yogurt vs. sour cream Baked sweet potato or carrot fries vs.
If you struggle to drink enough water throughout the day or find yourself feeling dehydrated, try these tips: Drink a glass of water first thing in the morning Always have your refillable water bottle with you Consider adding a splash strateges lemon juice for a low-cal flavor boost Incorporate more water-rich foods Make your own electrolyte drink Swap soda for a healthier alternative 10 Improve Gut Health Gut-health is an emerging topic in the medical and wellness field, with more and more research linking gut health and metabolic health.
Here are some gut-healthy food options to consider: Yogurt or fermented dairy or non-dairy Sauerkraut Kefir Tempeh Miso Beans and legumes Nuts and seeds Berries Apples 11 Add More Protein To Your Diet Adding more protein to your diet is essential for metabolic health as it promotes satiety, helps maintain lean muscle mass, and requires more energy for digestion compared to fats and carbs.
RELATED: The Healthiest Protein-Rich Foods That Support Weight Loss 12 Spice Things Up Consider spicing up your plate by incorporating more herbs and spices into your meals! RELATED: 9 Anti-Inflammatory Lifestyle Habits to Practice Daily 14 Balance Your Blood Sugar Fluctuations in blood sugar levels, often associated with increased consumption of refined carbs and sneaky sugars, can lead to insulin resistance and metabolic imbalances.
The Takeaway Supporting metabolic health is a huge part of supporting overall wellness.
: Metabolic health strategies| Can You Improve Your Metabolic Health? | Lifestyle changes are halth Metabolic health strategies and foremost Food allergy advocacy interventions to hhealth metabolic disorders. Share this article. Metabolic health strategies is the set of cellular mechanisms halth generate energy from our food and environment to power every single cell in the body. What are the risk factors for metabolic disorders? Here are examples of six micronutrients that are beneficial for combating chronic inflammation and for supporting metabolic health:. And just like physical fitness, metabolic fitness improves when we put in the effort and make the necessary lifestyle changes. |
| How to Improve Your Metabolic Age: Tips & Strategies | Two randomized trials report significantly greater fat-mass loss with a low-carb diet compared to a low-fat diet. Studies demonstrate low-carb diets are as good as, or in many cases, even better than other diets such as low-fat diets for improving metabolic health. Low-carb diets may improve metabolic health even without significant weight loss. Eating an adequate amount, or even a high amount of protein is another effective way of improving your metabolic health. Higher protein diets consistently demonstrate improved blood sugar control, including helping to achieve diabetes remission. As with low-carb diets, some trials report greater metabolic benefits from high-protein diets even without significant weight loss compared to control diets. As we describe in our protein guide , we define adequate protein as at least 1. That leads us to believe that the best approach for metabolic health may be a low-carb, high-protein diet. Higher protein intake can help with many aspects of metabolic health including losing weight, building muscle mass, and improving insulin sensitivity. Intermittent fasting is a popular dietary trend that limits eating to certain time windows. Studies suggest intermittent fasting can improve insulin sensitivity and metabolic health. Time-restricted eating is one type of intermittent fasting that involves eating meals in a set time-frame each day, such as between 11 am and 7 pm. A review of studies in healthy subjects showed that eating fewer meals during a shorter feeding window resulted in better glucose and insulin levels. Healthy males who fasted for 20 hours every other day for 15 days showed greater glucose uptake with the same insulin levels, in essence improving their insulin sensitivity. But not all studies agree. There was also no evidence of fasting-specific effects on measured metabolic parameters. While the data are sparse and inconclusive, various forms of intermittent fasting have the potential to be beneficial for metabolic health. We believe intermittent fasting can be a more powerful intervention when it results in relatively effortless calorie reduction, and when it is combined with another metabolically healthy eating pattern such as a low-carb, higher protein diet. In a review comparing different clinical trials in adults with type 2 diabetes, people who followed a Mediterranean diet for 12 months lost an average of This resulted in improvements in blood sugar, cholesterol, and blood pressure. Other studies suggest that Mediterranean diets can help people reduce body fat and their waist size, potentially contributing to metabolic improvements. A low-carb, higher protein diet may be the most efficacious, but the key is finding an effective dietary pattern that you enjoy and can maintain long-term. When you are first losing weight through your diet, you may not need to exercise much to maintain lean body mass. But as the weight continues to come off, then exercise becomes more important. And the good news is that exercise becomes more comfortable and more fun as you lose weight! Studies suggest that high-intensity interval training HIIT , resistance training, and cardio training all improve glucose utilization, blood pressure, and insulin sensitivity. No matter what your preferred form of movement or exercise, one thing is clear: inactivity can lead to insulin resistance and worsen metabolic health. And regular movement improves metabolic health. Move it or lose it! You can learn more about the health impacts of exercise in our dedicated exercise guide and the section on exercise in our body composition guide. Studies show that short-term sleep deprivation raises glucose levels and blood pressure, and worsens insulin resistance and metabolic health. A chronic sleep disturbance, such as from obstructive sleep apnea, is also associated with worsening metabolic health. Is there a difference in metabolic health in someone who gets six hours of sleep per night instead of eight? Is there a certain amount of lost sleep, or a frequency of bad nights that triggers metabolic dysfunction? However, scientific studies support that there is an association between metabolic health and sleep. And treating sleep problems may improve metabolic health. Such a response to short-term stress likely has no long-term negative consequences for metabolic health. The good news is that you can reverse the negative effects. Two small controlled studies demonstrate that meditation alone helped reduce blood sugar and metabolic syndrome in patients with heart disease. While some medications and supplements may help with individual components of metabolic health, few, if any, truly reverse the underlying problem and meaningfully impact all aspects of metabolic health. Only lifestyle interventions can do that. It works by decreasing glucose production by the liver and increasing the insulin sensitivity of cells. Blood pressure medications can improve blood pressure, but many may worsen other components of metabolic health. For instance, beta-blockers can lead to weight gain, potentially worsening other aspects of metabolic health. Weight loss drugs, such as liraglutide, a GLP-1 agonist medication, can help people lose weight; this may be enough to improve most aspects of metabolic health. However, these drugs come with a cost and potential side effects, and they only benefit you while you are taking them. Once you stop, studies show the weight tends to come back and the metabolic improvements disappear. In fact, it can worsen insulin resistance and raise blood sugar, thereby potentially worsening overall metabolic health. Green tea may have modest metabolic benefits helping with weight loss and reducing both waist size and blood pressure. Bodyweight is an incomplete metric to follow for metabolic health. As we mentioned previously, some data demonstrate that you can significantly improve your metabolic health without meaningful weight loss. And if you are losing weight, the type of weight loss may be more important than the absolute amount. Tracking your body composition — your fat mass, muscle mass, and overall lean mass — gives much better insight into your metabolic health. You can learn more about testing your body composition in our dedicated guide. Measuring your waist circumference is the easiest metric for metabolic health. But metabolic health also involves blood pressure, blood sugar, lipids, and metabolic rate. Home blood pressure cuffs are widely available and fairly easy to use. You can learn more in our guide on blood pressure. Your doctor may order blood tests for your fasting blood sugar or a hemoglobin A1c. But a continuous glucose monitor, a small device that gives you a running reading of your blood glucose level, may be an even more helpful way to monitor your blood sugar. You can learn more about CGMs in our detailed guide. Another helpful metric is your resting metabolic rate RMR. Your RMR is roughly the amount of energy, or calories, you burn naturally, without exercise, during the day. You can hear a detailed discussion about RMR and how knowing your results may impact your health in our podcast interview with Kirsty Woods, Ph. Are you looking for more information about the individual components of metabolic health? To understand a slow metabolism, we must first define the concept of metabolism itself. Metabolism refers to a series of biological processes through which our body expends energy to stay alive and functional. When we talk about metabolism speed, we refer to the metabolic rate, which is the number of calories our body needs to perform essential functions such as breathing and digestion. Sitting in a hot tub has the same health benefits as going for a minute jog. The weight loss TikTok challenge might make a comeback. The plant that boosts memory according to Harvard and you have it in your kitchen. There are two main categories of causes that can lead to a slow metabolism: genetic causes and pathological causes. On the other hand, medical conditions can affect the metabolic rate and have a significant impact on overall well-being. Among the most common pathological causes that can slow down metabolism are hypothyroidism, low muscle mass, and adrenal insufficiency. Additionally, the accumulation of adipose tissue, typical of overweight individuals, can negatively influence metabolic rate by affecting the function of important hormones such as testosterone. While genetics play a significant role, they are not the sole determinant of metabolism speed. Amparo Marco tells us. Adopting healthy lifestyle habits such as maintaining a balanced diet and regular exercise can help optimize metabolism speed and maintain a healthy body weight, even if you have genetic predispositions that might slow down metabolism. It is a fact that metabolism tends to decrease with aging. This is largely due to reduced physical activity as we age and the progressive loss of muscle mass, which is a key component in regulating metabolism. In the case of women, hormonal changes leading up to menopause, such as decreased estrogen levels, can lead to abdominal fat accumulation and a decrease in metabolic rate. If you are concerned about your metabolic age and want to improve it, there are several tips and strategies you can incorporate into your routine. In this article, we will explore some of these strategies and how they can help you on your journey to better metabolic health. One of the most effective ways to improve your metabolic age is by incorporating strength training into your fitness routine. Strength training helps to build lean muscle mass, which in turn increases your metabolism. It also improves insulin sensitivity, which can play a role in improving metabolic health. When it comes to strength training, it's important to challenge your muscles with progressive overload. This means gradually increasing the weight or resistance to continue challenging your muscles. Aim for at least two to three sessions of strength training per week, targeting all major muscle groups. In addition to strength training, incorporating high-intensity interval training HIIT into your routine can also help improve your metabolic age. HIIT involves short, intense bursts of exercise followed by brief periods of rest. This type of workout has been shown to boost metabolism and improve cardiovascular health. HIIT workouts can be done with various exercises such as sprinting, cycling, or bodyweight exercises. Aim for minutes of HIIT workouts, two to three times a week. Remember to warm up properly before starting any HIIT session and listen to your body to avoid injuries. Diet plays a crucial role in improving metabolic health and reducing metabolic age. Opt for a well-balanced diet that incorporates whole, nutrient-dense foods. Include lean proteins, fruits, vegetables, whole grains, and healthy fats in your meals. Avoid highly processed foods, sugary drinks, and excessive alcohol consumption, as they can negatively impact your metabolism. Stay hydrated by drinking plenty of water throughout the day. |
| Strategies for Preventing Metabolic Disorders | The best diet for your metabolism is one that emphasizes whole, unprocessed foods, balanced macronutrients, and appropriate portion sizes. To eat metabolically healthy, choose whole foods, balance nutrients, watch portions, stay hydrated, and limit added sugars. Exercise and stress management are also crucial. The Ultimate NMN Guide Discover the groundbreaking secrets to longevity and vitality in our brand new NMN guide. Enter you email address Required. News Investor Portal Lifestyle Videos. Search for: Search. More Contact Features. Home Supplements Self-testing Exercise Nutrition Tech Mental wellness Product reviews. Share this article:. The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website. With the exception of some groups — like vegans and vegetarians, those who are trying to conceive or are pregnant or breastfeeding, and individuals with gastrointestinal disorders — individuals should get all of their essential nutrients from plenty of fruits, vegetables, complex carbohydrates, healthy fats, and quality proteins from animal and plant sources. Fruits and vegetables in particular are filled with phytonutrients , powerful plant compounds that have anti-inflammatory and antioxidant properties [14]. Here are examples of six micronutrients that are beneficial for combating chronic inflammation and for supporting metabolic health:. What about supplements? We may not derive the same nutrition when we isolate foods in supplement form and we may lose out on the other benefits of consuming a diverse diet — like increased satiety and satisfaction, better gut health , and improved insulin sensitivity. Although a food-first approach is key, certain individuals like vegans or vegetarians, those who are pregnant or breastfeeding, and those with chronic gastrointestinal disease can benefit from supplementation that seeks to add to their diet rather than replace nutrient-rich foods. Follow her on Instagram sproutoutloud. Metabolic Health. Weight Loss. The Ultimate Guide to Nutrition for Metabolic Health. The relationship between nutrition and metabolic health Nutrition is the most significant pillar for improving metabolic health as the foods we eat directly impact our cholesterol, blood pressure, waist circumference, and of course, blood sugar. Macronutrients: carbohydrates, protein, and fat Carbohydrates, protein, and fat are the three primary macronutrients. Carbohydrates Carbohydrates fall into two categories: simple carbohydrates i. Rather than eliminating carbohydrates: Focus on fiber-rich sources of complex carbohydrates like fruits, vegetables , starches potatoes, squash, beets, parsnips, etc. Aim to reduce your intake of simple sugars from ultra-processed foods like sugary beverages and refined grains. Practice a sustainable, balanced approach to eating that incorporates your favorite foods even high GI foods using glucose-friendly practices, like giving your carbs a buddy, eating vegetables first, walking after meals, or eating smaller portions. Protein Protein is a key component of skeletal muscle mass and plays a role in a number of bodily functions , including: providing structure for bones, tendons, ligaments, cartilage, skin, and muscles supporting tissue repair and wound healing; assisting in the production of certain hormones like insulin making antibodies that protect from infection Protein is the most satiating macronutrient, meaning it fills us up more than carbohydrates and fats. Fat Dietary fat is the most energy-dense macronutrient with 9 calories per gram compared to 4 calories per gram of protein and carbohydrates , but we know that dietary fat does not inherently cause fat gain. Fats are categorized by their chemical structure: trans fats saturated fats unsaturated fats — including monounsaturated fats and polyunsaturated fats omega-3 and omega-6 fatty acids Similar to carbs, not all fats are created equal. Micronutrients Micronutrients are nutrients that the body needs in smaller amounts, like vitamins and minerals. Here are examples of six micronutrients that are beneficial for combating chronic inflammation and for supporting metabolic health: Magnesium plays a role in energy metabolism and insulin sensitivity, and has been shown to support heart health. Magnesium is also associated with lower levels of low-grade inflammation , a condition associated with heart disease, hypertension, and diabetes [15]. Dark leafy greens, pumpkin seeds, cashews, almonds, black beans, edamame, peanut butter, and dark chocolate are all rich in magnesium. Anthocyanins are plant compounds that may reduce the risk of certain cancers, Type 2 diabetes, and obesity [16]. Foods that are rich in anthocyanins include blue and purple produce like blueberries, beets, and cabbage. Vitamin D promotes bone health, aids glucose and insulin control, and supports immune function [17]. Vitamin D deficiencies have been associated with metabolic conditions like obesity, Type II diabetes, and cardiovascular disease [18]. Egg yolks, mushrooms, organ meats, and white beans are good food sources of vitamin D, in addition to sun exposure. Curcumin has been shown to have anti-inflammatory properties that fight oxidative stress [19]. Reducing inflammation and oxidative stress is key for reversing insulin resistance [20]. Turmeric and dishes like curry that use turmeric as a main ingredient are high in curcumin. Selenium helps to reduce oxidative stress that contributes to inflammation and helps to increase insulin sensitivity in muscle and fat [21]. Selenium also plays a crucial role in the function of the thyroid, a gland that helps to govern metabolism. Patients wore continuous glucose blood sugar monitors throughout the study. Alemán, MD, PhD , assistant professor in the Department of Medicine at NYU Langone. The time in range was similar between the eTRF and usual feeding pattern group. Funding for the study was provided by the National Heart, Lung, and Blood Institute institutional training grant T32HL and National Institutes of Health grant K08 DK In addition to Dr. Bruno and Dr. Alemán, other NYU Langone researchers involved in the study were Shabnam Nasserifar, MD; Sally M. Vanegas, PhD; Collin Popp, PhD; and Souptik Barua, PhD. |
| 5 Fundamentals That Can Improve Your Metabolic Health | Abbott Newsroom | But not all studies agree. Subscribe to our newsletter for updates and member discounts. Bret Scher, MD , medical review by Dr. Make the right decision to improve your future. The higher your metabolic rate, the more calories you burn at rest. This effect is believed to be greater for HIIT than for other types of exercise. |
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