CAN YOU CHANGE YOUR METABOLISM?

What is metabolism?

Metabolism is the basic process by which the body converts food into energy and substances needed to maintain the functioning of all cells and organs in the body. It includes the processes of food digestion, nutrient absorption, metabolism and energy generation. If this process does not work effectively, it can lead to health problems such as weight gain, lack of energy or problems related to body function.

Metabolism is the basic process by which the body converts food into energy for the body.

What factors affect metabolism?

There are many factors that affect metabolism in the body. These include the following important factors:

Genetic factors: Genetics may also play a role in metabolism. Some people are genetically better at converting nutrients into energy.

• Age: Metabolism decreases with age. As you get older, your body tends to consume fewer calories and metabolize nutrients more slowly.
• Gender: Men usually have a higher metabolic rate than women. This is because men generally have more muscle, and muscle consumes more energy than fat.
• Muscle: Muscle consumes more calories than fat, so people with a high percentage of muscle have an increased metabolism.
• Weight: Larger bodies tend to consume more energy than smaller bodies.
• Activity level: Physical activity boosts metabolism by burning calories and increasing the body's energy expenditure.
• Diet: An unbalanced diet or one lacking in essential nutrients can alter metabolism. For example, eating too few calories can reduce your metabolic rate.
• Stress levels: Stress can affect metabolism. The body's response to stress can increase energy consumption and affect metabolism.

Can you change your metabolism?

You can change your metabolism through small changes in your daily life. Besides factors you cannot change such as genetic factors, age or gender. There are many factors that you can control to improve your metabolism.

Daily exercise

Safe daily exercise helps indirectly increase your metabolism. Muscle cells burn energy at rest, helping you burn fat and build muscle. You can choose exercises that are suitable for you such as jogging, cycling, swimming or aerobics, any exercise will help you burn energy and increase metabolism. You can also choose exercises that help build muscle. In people with more muscle, the resting metabolic rate is much higher.

Daily exercise helps increase metabolism.

Eat the right meals and enough calories

Researchers believe that eating at the right time will help reduce inflammation, improve circadian rhythm, increase stress tolerance, and balance intestinal microflora. Helps accelerate metabolism. Eating too many calories can cause weight gain. Eating too few calories can cause your metabolism to slow down. Make sure you are eating enough calories to maintain a healthy metabolism.

Eat plenty of protein at every meal

Protein requires more calories to consume than fats and carbohydrates. So you can replace some carbs with lean, protein-rich foods that can boost metabolism during meals. Protein can be supplemented from lean beef, fish, chicken, tofu, nuts, beans, eggs and low-fat dairy products.

Drink enough water

Your body needs water to consume calories. If you are mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water per day burned more calories than those who drank four glasses. Additionally, snack on fresh fruits and vegetables, which contain natural juices, instead of cookies or chips.

Drink green tea, oolong tea or coffee

Drinking green or oolong tea helps convert some of the fat stored in the body into free fat, which can increase fat burning when combined with exercise. Drinking coffee can increase the body's metabolism for a short period of time. Caffeine can help you feel less tired and even increase your endurance when exercising.

Get enough sleep

According to research from 2016, people who sleep less have slower metabolic rates. But when you increase your sleep time, your metabolic rate improves and returns to normal levels. The Centers for Disease Control and Prevention (CDC) recommends that adults 18-60 years old get at least 7 hours of sleep each night.

Reduce stress

Stress causes the body to secrete more of the hormone cortisol than usual (cortisol is a hormone secreted in the adrenal gland). Studies show that, in people with eating disorders, levels of this hormone are higher than normal. Thus, stress indirectly affects metabolism through affecting eating habits.

Treat hypothyroidism if present

Thyroid hormones help stimulate the secretion of substances that increase oxygen consumption, respiratory rate and body temperature. In people with hypothyroidism, the ability to burn energy is lower, leading to a slower metabolic rate in the body, increasing the risk of obesity. Therefore, when detected and treated early, it will help improve metabolism and reduce the risk of future complications.

Take enough vitamins or take supplements

Vitamins play an important role in metabolism. Results of a rodent experiment from 2018 showed that low consumption of B vitamins reduces the rate of fat metabolism. In addition, you can supplement NMN ( Nicotinamide Mononucleotide ), a form of vitamin B3, which is said to have the ability to enhance metabolism in the body. NMN has the ability to enhance the activity of sirtuins enzymes, an important group of enzymes in the energy conversion process and maintenance of cells.

There is some preliminary research showing that NMN may have health benefits and has the ability to boost metabolism. Some of the potential effects of NMN include enhancing muscle strength, improving cardiovascular function, increasing energy, and reducing the aging process .

However, it should be noted that research on the effects of NMN on humans is still limited and more research is needed to confirm and better understand the effects and impacts of NMN in the body.