Understanding Metabolic Health: Why It Matters and How to Improve It

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Your metabolic health reflects how effectively your body processes fats and sugars, influenced by several key factors that together impact your risk of disease. Here, I’ll outline why metabolic health matters and share some practical steps to help you improve it.

What is Metabolic Health?

Metabolic health refers to how well your body processes and responds to insulin, a key hormone in managing blood sugar levels. Insulin is produced in the pancreas and moves sugar from the blood into cells for energy. When this process becomes less effective, insulin resistance can build up, leading to higher blood sugar levels.

Insulin resistance often brings about other changes, such as:

  • A larger waist size or weight gain

  • Increased blood pressure

  • Higher levels of unhealthy fats (like triglycerides and cholesterol)

  • Raised blood sugar levels

If you have unhealthy levels of three or more of these markers, you may have metabolic syndrome, a condition that raises the risk of diabetes, heart disease, and even certain cancers.

Why is Good Metabolic Health Important?

For women over 40, maintaining good metabolic health is essential, especially during perimenopause and menopause when hormonal changes can slow metabolism and increase insulin resistance. This makes it harder to manage weight and energy levels, as the drop in oestrogen impacts how the body processes sugar and fat, increasing the risk of conditions like type-2-diabetes.

Muscle loss also becomes a concern with age, lowering the body's calorie-burning capacity, which can lead to weight gain and further metabolic issues. Women lose muscle mass faster during menopause, so keeping active and strong is key to supporting metabolism.

Simple lifestyle changes, like eating a balanced diet of whole foods, and incorporating strength exercises, can help maintain muscle and balance blood sugar, supporting better long-term metabolic health.

Key Areas of Good Metabolic Health

When working with clients to improve their metabolic health, lose weight and improve their energy, these are the key areas that I focus on:

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  • Blood Sugar Balance

  • Cholesterol

  • Blood Pressure

  • Weight

  • Inflammation

  • Gut Health

  • Hormones Balance

  • Energy Production

  • Nutritional Status

  • Exercise

  • Sleep

  • Stress Management

How to Improve Your Metabolic Health

Improving your metabolic health requires a holistic approach, focusing on balanced nutrition, regular physical activity, quality sleep, and effective stress management.

Here are some practical strategies:

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  1. Eat a varied, nutrient-rich diet: Focus on whole, unprocessed foods that stabilise blood sugar, such as vegetables, lean proteins, healthy fats, and high-fibre foods. Avoid sugary snacks and refined carbohydrates.

  2. Incorporate strength training: Aim for at least two sessions of strength training per week. This could include weight lifting, resistance band exercises, or bodyweight movements like squats and lunges.

  3. Stay active: move daily and whenever you can. Take a short walk after meals to help lower cortisol levels, maintain muscle strength and balance your blood sugar.

  4. Prioritise sleep: Aim for 7–8 hours of quality sleep each night. Try to maintain a regular sleep schedule and create a relaxing bedtime routine to improve sleep quality.

  5. Manage stress: Incorporate mindfulness techniques, meditation, or deep-breathing exercises into your daily routine to reduce cortisol levels and support metabolic health.

  6. Stop smoking: Quitting smoking offers metabolic health benefits and supports overall wellness.

In some cases, medications may be necessary to manage individual markers like blood pressure or cholesterol. Your doctor can advise on treatments that may help reduce your long-term health risks.

Conclusion

If you feel like you’ve tried every diet out there with no success then it might be time to consider getting more support. Nutritional therapists like myself provide personalised guidance and support on healthy eating habits tailored to your body's specific needs. This can often be the difference you need to help you succeed in losing weight, gaining more energy and achieving your metabolic health goals. 

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