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Metabolism is an important activity in maintaining the body's health and energy balance. If you are having problems related to metabolism, it is extremely necessary to proactively learn ways to improve your metabolism naturally and effectively.
The metabolic process in the body plays an important role as an engine that promotes the body's activities. This process converts calories from food into energy needed by every cell. As a result, you can breathe, move, and keep your heart pumping.
Your body converts nutrients in food, including sugars, proteins, vitamins, carbohydrates, fats and amino acids, into a molecular form that can be digested by cells, called adenosine triphosphate (ATP). This process releases units of energy (calories) that your body uses immediately or stores in body fat for later use.
Metabolism is also affected by thyroid activity. When the thyroid gland is overactive (called hyperthyroidism), metabolism increases to a level that makes it difficult for the body to store fat, often leading to unwanted weight loss. Conversely, when the thyroid gland is underactive (called hypothyroidism), the body stores excess energy in body fat, often leading to unwanted weight gain.
There are many factors that influence metabolism, some of which are under control while others are not.
Factors that affect your metabolism that you can control are called modifiable risk factors. These modifiable factors include:
There are many health factors that affect your metabolism that you cannot change, which means you cannot control them. Here are some factors that cannot be changed including:
Additionally, there are many other health factors that can affect metabolism, including:
While you can't control these factors, you can learn about them and work with your doctor to find ways to optimize your metabolism based on your individual health status. .
How to have good metabolism? It is possible to naturally boost your metabolism through adjusting your diet, sleep, and exercise habits. Here are proven methods to boost your metabolism naturally and effectively:
Diets rich in protein, such as meat, eggs, fish and nuts, boost metabolism and burn calories. Some studies show that the amount of heat calories needed for metabolism is 15% to 30% higher than other nutrient sources such as carbohydrates and fats, resulting in the burning of nearly 300 more calories per day.
The body needs fluid to carry out metabolism, which is why drinking water is essential. Studies have found that drinking 500ml of water increases metabolic rate by 30%. This process lasts up to an hour due to water-induced thermogenesis, a sympathetic nervous system response that increases your metabolic rate. Drinking water continuously throughout the day helps your body burn more calories.
High-intensity exercises, such as high-intensity interval training (HIIT), consist of short periods of high-intensity aerobic exercise followed by long periods of low-intensity exercise, with Can overcome poor metabolism. In one study after HIIT, the body continued to burn more calories at rest than during other activities.
Strength exercises, such as resistance band exercises or weight lifting, can also positively affect your metabolism. A study of sedentary women found that after six weeks of moderate strength training, their resting metabolic rate increased. When at rest, a person who regularly performs strength training can burn an additional 265 calories per day.
Green tea and oolong tea according to traditional medicine have many health benefits, including the ability to overcome poor metabolism of the body. Some studies have shown that the two main compounds in this tea, caffeine and catechins, have the ability to enhance metabolism.
How to improve metabolism?
Capsaicin, a substance found in chili peppers and spicy foods, has an impact on the body's metabolism. Overall reviews noted that diets containing capsaicin improved markers of metabolic disorders and helped control obesity. Although more research is needed, incorporating moderately spicy foods into your diet may help increase your resting metabolic rate. Be careful not to overdo it on spicy foods, because they can negatively affect your health.
One of the benefits of getting good sleep is related to improved metabolism. Although lack of sleep does not directly affect metabolism, it increases the risk of weight gain, obesity and diabetes, factors that have a major impact on metabolism.
To have a good night's sleep, you need:
Caffeine found in coffee, tea and other drinks not only helps wake you up in the morning, but also provides other benefits. A study on the effects of caffeine on diabetes found that people who drank four cups of caffeinated beverages a day for six months had a decrease in body fat percentage of about 4%.
Note that in this study, participants made no other lifestyle or dietary changes, which further strengthens the hypothesis that caffeine contributes to increased metabolic rate and reduced body fat without does not depend on other changes.
Because your body needs energy to digest food, you can improve your metabolism by eating light meals at regular intervals throughout the day. Healthcare practitioners sometimes recommend this method to help people control obesity . Although the medical literature has shown that snacking has some benefits for some people such as athletes, there is not much evidence of a direct impact on metabolism.
Other methods to boost metabolism include staying active, avoiding extreme diets, and reducing stress .
A sedentary lifestyle can negatively affect your health, increasing the risk of obesity, affecting bone and muscle development, as well as affecting the body's metabolism. If you sit at work or often sit at home, take breaks to stand up or walk. A study comparing data from Southeast Asia and the United States has shown that taking breaks to stand up or walk every 30 minutes can help boost metabolic health in older adults.
There are many diet trends that promise to stimulate metabolism and help with weight control. However, we need to take a realistic and considered approach to these claims, as they are not based on science. In fact, diets that focus on restricting certain important foods can prevent the body from getting the nutrients it needs.
Research has shown that the results of these diets are often unsustainable and do not last long. Instead, try to eat a varied diet of foods to ensure you're getting enough calories and the vitamins and minerals you need for good health.
When you experience stress , your body responds by producing the hormone cortisol, a hormone associated with stress. Cortisol is activated to prepare the body for the fight or flight response, which helps deal with perceived threats. During this process, blood flow and energy are redirected from digestion and metabolism to the muscles and brain. As a result, the body's metabolic rate slows down and if stress is prolonged, this can cause long-term negative health effects.
Limiting stress is a way to improve your metabolism.
In the body, metabolism includes the processes of converting food into energy and synthesizing substances necessary to maintain cell life and activity. NAD+ plays an important role in these metabolic reactions, helping cells produce energy and maintain body functions.
When the amount of NAD+ in the body decreases, metabolism and energy metabolism will be affected. This can lead to problems such as fatigue, decreased resistance, weight gain and faster aging process .
Fortunately, there are currently many ways to combat this condition, including supplementing the body with functional foods containing the active ingredient Nicotinamide Mononucleotide (NMN). The active ingredient NMN helps improve metabolism and energy metabolism, helping to improve health and improve problems related to metabolism, including reducing fatigue, increasing resistance, Supports weight loss and maintains body youthfulness.
So how can you tell if your body's metabolism is slow? There can be many signs, the most common of which include:
In short, improving metabolism requires a process that requires patience. By combining a healthy diet, regular exercise and using support methods from pills containing the main ingredient NMN, you can get closer to your goal of improving metabolism. and enjoy a healthy, energetic life.
The daily diet of Japanese people always focuses on ingredients from fish, seafood, and plant-based foods. So is eating fish better than eating meat? Let's find out in the following article.
A clinical trial on young and middle-aged runners published widely in the Journal of the International Society of Sports Nutrition showed that Nicotinamide Mononucleotide (NMN) supplementation directly to the process of generating energy through the oxidation of compounds in the body (also known as aerobic capacity).
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