Metabolic Health: What It Means and How to Improve It

Key Takeaways

  • Metabolic health reflects how well your body processes energy and maintains stable blood sugar, cholesterol, and blood pressure.
  • Key indicators of metabolic health include waist circumference, blood pressure, blood sugar, triglycerides, and cholesterol levels.
  • Poor metabolic health increases the risk of conditions like obesity, diabetes, and heart disease.
  • A diet rich in nutrient-dense, bioavailable foods, along with regular exercise and quality sleep, supports metabolic health.
  • Maintaining stable blood sugar and insulin levels is essential for long-term metabolic well-being.

What is Metabolic Health?

metabolic health

Metabolic health refers to how efficiently your body processes and uses energy from the food you eat.

When metabolically healthy, your body can maintain stable blood sugar, cholesterol, and blood pressure without the need for medications.

Metabolic health is important because it affects overall well-being, energy levels, and reduces the risk of developing chronic diseases.

How Metabolic Health Impacts Overall Well-being

Good metabolic health ensures that your body can efficiently use nutrients from food, manage blood sugar levels, and regulate hormones like insulin.

When your metabolism functions properly, your body can handle stress, maintain energy, and avoid weight gain, leading to improved physical and mental health.

Key Markers of Metabolic Health

waist measurement

Waist Circumference

Excess belly fat is a key indicator of poor metabolic health. A large waist circumference is often linked to insulin resistance and an increased risk of heart disease.

Blood Pressure

Healthy blood pressure indicates that your heart and blood vessels are functioning well. High blood pressure is often a sign of metabolic problems and is linked to heart disease and stroke.

Blood Sugar Levels

Fasting blood sugar levels should be within a healthy range. Elevated blood sugar can indicate insulin resistance or diabetes, both of which are signs of poor metabolic health.

Triglycerides and Cholesterol

Healthy triglyceride and cholesterol levels are important markers of metabolic health. High triglycerides or low HDL cholesterol levels are linked to an increased risk of heart disease.

Insulin Sensitivity

Insulin sensitivity is your body’s ability to efficiently use insulin to regulate blood sugar. Poor insulin sensitivity, or insulin resistance, is a major indicator of metabolic dysfunction.

Energy Levels

Metabolic dysfunction often leads to constant fatigue and low energy, as the body struggles to efficiently use nutrients for fuel.

Why Metabolic Health Matters

man clasping chest in pain

Link to Chronic Diseases (Diabetes, Heart Disease)

Poor metabolic health is a leading cause of chronic diseases like diabetes, heart disease, and stroke. Addressing metabolic dysfunction can help prevent or manage these conditions.

Role in Weight Management

Metabolic health plays a key role in how your body regulates fat storage. When metabolism functions well, it becomes easier to maintain a healthy weight and avoid excess fat accumulation.

Impact on Energy and Mood

Good metabolic health leads to steady energy levels throughout the day and helps maintain a stable mood. Poor metabolic health, on the other hand, can cause mood swings, irritability, and fatigue.

How to Improve Metabolic Health

Prioritize Nutrient-Dense, Bioavailable Foods

Eating nutrient-dense foods like grass-fed red meat, eggs, and wild-caught seafood supports your metabolism by providing essential nutrients.

These foods are bioavailable, meaning your body can easily absorb and use them for energy and cell repair.

Regular Physical Activity

Exercise is essential for maintaining good metabolic health. Strength training and aerobic activities help improve insulin sensitivity, burn fat, and keep blood sugar levels stable.

Sleep and Stress Management

Quality sleep and effective stress management are key to maintaining a healthy metabolism. Poor sleep and chronic stress lead to hormonal imbalances that can negatively impact blood sugar, weight, and energy levels.

Maintaining Healthy Blood Sugar Levels

Eating balanced meals that contain protein, healthy fats, and low-glycemic vegetables helps prevent blood sugar spikes.

Avoiding processed sugars and refined carbohydrates is essential for stabilizing blood sugar and supporting overall metabolic health.

Avoiding Processed Foods and Sugars

chips

Ultra-Processed foods and added sugars contribute to metabolic dysfunction by promoting insulin resistance and inflammation. Focus on whole, unprocessed foods to maintain a healthy metabolism.

Tests for Measuring Metabolic Health

Fasting Blood Sugar Test

This test measures your blood sugar levels after fasting for 8-12 hours. Healthy levels indicate good insulin sensitivity, while high levels may signal metabolic issues.

Blood Pressure Readings

Regular blood pressure checks help monitor the health of your cardiovascular system. High readings may indicate underlying metabolic problems.

Lipid Panel (Cholesterol and Triglycerides)

A lipid panel tests your cholesterol and triglyceride levels. Healthy results indicate that your body is efficiently managing fats and cholesterol, which is a sign of good metabolic health.

Waist-to-Hip Ratio

Measuring your waist-to-hip ratio provides insight into fat distribution. A higher ratio indicates excess abdominal fat, which is associated with poor metabolic health.

FAQs

What are the key markers of good metabolic health?

Key markers include healthy blood sugar levels, waist circumference, blood pressure, triglycerides, and cholesterol levels, as well as good insulin sensitivity.

How does blood sugar affect metabolic health?

Blood sugar levels that remain elevated over time can lead to insulin resistance and increase the risk of type 2 diabetes, a key sign of poor metabolic health.

Can you improve metabolic health through diet and exercise?

Yes, consuming nutrient-dense, bioavailable foods and engaging in regular physical activity help improve metabolic health by stabilizing blood sugar, improving insulin sensitivity, and promoting fat loss.

What role does sleep play in maintaining metabolic health?

Sleep is crucial for hormone regulation and energy balance. Poor sleep disrupts metabolism, leading to increased hunger, weight gain, and insulin resistance.

How do you know if you are metabolically healthy?

You are likely metabolically healthy if your blood sugar, blood pressure, waist circumference, cholesterol, and triglyceride levels are within a healthy range, and you maintain stable energy throughout the day. Regular testing and monitoring are recommended.

Research

Angelico F, Baratta F, Coronati M, Ferro D, Del Ben M. Diet and metabolic syndrome: a narrative review. Intern Emerg Med. 2023 Jun;18(4):1007-1017. doi: 10.1007/s11739-023-03226-7. Epub 2023 Mar 16. PMID: 36929350.

Albrink, M.J., Lavietes, P.H., & Man, E.B. (1963). Vascular disease and serum lipids in diabetes mellitus: Observations over thirty years (1931-1961). Ann Intern Med, 58, 305-323.
https://pubmed.ncbi.nlm.nih.gov/14011776/

Allen, F.M., Stillman, E., & Fitz, R. (1919). Total dietary regulation in the treatment of diabetes. Monograph 11. Rockefeller Institute for Medical Research.

Banting, F.G., & Best, C.H. (1922). The internal secretion of the pancreas. J Lab Clin Med, 7, 465–480.

Baker, S., 2019. The carnivore diet. Victory Belt Publishing.

Byrne, P., Demasi, M., Jones, M., Smith, S.M., O’Brien, K.K. and DuBroff, R., 2022. Evaluating the Association Between Low-Density Lipoprotein Cholesterol Reduction and Relative and Absolute Effects of Statin Treatment. JAMA Internal Medicine, [online] 182(5), p.474. 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8922205/

Caballero, B. (2019). Humans against Obesity: Who Will Win? Advances in Nutrition, 10(Suppl 1), S4. https://doi.org/10.1093/advances/nmy055

Cleven, L., Krell-Roesch, J., E. Schmidt, S. C., Dziuba, A., Bös, K., Jekauc, D., & Woll, A. (2022). Longitudinal association between physical activity and the risk of incident metabolic syndrome in middle-aged adults in Germany. Scientific Reports, 12. https://doi.org/10.1038/s41598-022-24052-5

Fahed, G., Aoun, L., Zerdan, M. B., Allam, S., Zerdan, M. B., Bouferraa, Y., & Assi, H. I. (2022). Metabolic Syndrome: Updates on Pathophysiology and Management in 2021. International Journal of Molecular Sciences, 23(2). https://doi.org/10.3390/ijms23020786

Grundy, S. M., Stone, N. J., Bailey, A. L., Beam, C., Birtcher, K. K., Blumenthal, R. S., Braun, L. T., Faiella-Tommasino, J., Forman, D. E., Goldberg, R., Heidenreich, P. A., Hlatky, M. A., Jones, D. W., Lloyd-Jones, D., Lopez-Pajares, N., Ndumele, C. E., Orringer, C. E., Peralta, C. A., Saseen, J. J., . . .  Yeboah, J. (2019). 2018 AHA/ACC/AACVPR/AAPA/ABC/ACPM/ADA/AGS/ APhA/ASPC/NLA/PCNA Guideline on the Management of Blood Cholesterol: Executive Summary: A Report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. Circulation, 139(25), e1082. https://doi.org/10.1161/CIR.0000000000000625

Han, T. S., & Lean, M. E. (2015). Metabolic syndrome. Medicine, 43(2), 80-87. https://doi.org/10.1016/j.mpmed.2014.11.006

He, Y., Wu, W., Wu, S., Zheng, M., Li, P., Sheng, F., Chen, X., Chen, H., Ji, Y., Zheng, X., Mujagond, P., Chen, J., Rong, H., Chen, P., Lyu, Y., Wang, X., Xu, B., Wu, B., Yu, N., . . .  Zhou, W. (2018). Linking gut microbiota, metabolic syndrome and economic status based on a population-level analysis. Microbiome, 6. https://doi.org/10.1186/s40168-018-0557-6

Huang, P.L., 2009. A comprehensive definition for metabolic syndrome. Disease Models & Mechanisms, [online] 2(5–6), pp.231–237. https://doi.org/10.1242/dmm.001180.

Kazemi, T., Sharifzadeh, G., Zarban, A., & Fesharakinia, A. (2013). Comparison of Components of Metabolic Syndrome in Premature Myocardial Infarction in an Iranian Population: A Case -Control Study. International Journal of Preventive Medicine, 4(1), 110-114. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3570902/

Khatiwada, S., Sah, S. K., KC, R., Baral, N., & Lamsal, M. (2016). Thyroid dysfunction in metabolic syndrome patients and its relationship with components of metabolic syndrome. Clinical Diabetes and Endocrinology, 2. https://doi.org/10.1186/s40842-016-0021-0

Kim, Y., & Yi, S. (2018). Analysis of the relationship between physical activity and metabolic syndrome risk factors in adults with intellectual disabilities. Journal of Exercise Rehabilitation, 14(4), 592-597. https://doi.org/10.12965/jer.1836302.151

Magliano DJ, Shaw JE, Zimmet PZ. How to best define the metabolic syndrome. Ann Med. 2006;38(1):34-41. doi: 10.1080/07853890500300311. Erratum in: Ann Med. 2006;38(2):160. PMID: 16448987.

McCracken, E., Monaghan, M., & Sreenivasan, S. (2018). Pathophysiology of the metabolic syndrome. Clinics in Dermatology, 36(1), 14-20. https://doi.org/10.1016/j.clindermatol.2017.09.004

Opie, L.H., 2007. Metabolic Syndrome. Circulation, [online] 115(3). https://doi.org/10.1161/circulationaha.106.671057.

Palaniappan, L. P., Wong, E. C., Shin, J. J., Fortmann, S. P., & Lauderdale, D. S. (2011). Asian Americans Have Greater Prevalence of Metabolic Syndrome Despite Lower Body Mass Index. International Journal of Obesity (2005), 35(3), 393. https://doi.org/10.1038/ijo.2010.152

Pucci G, Alcidi R, Tap L, Battista F, Mattace-Raso F, Schillaci G. Sex- and gender-related prevalence, cardiovascular risk and therapeutic approach in metabolic syndrome: A review of the literature. Pharmacol Res. 2017 Jun;120:34-42. doi: 10.1016/j.phrs.2017.03.008. Epub 2017 Mar 12. PMID: 28300617.

Ramsden, C.E., Zamora, D., Majchrzak-Hong, S., Faurot, K.R., Broste, S.K., Frantz, R.P., Davis, J.M., Ringel, A., Suchindran, C.M. and Hibbeln, J.R., 2016. Re-evaluation of the traditional diet-heart hypothesis: analysis of recovered data from Minnesota Coronary Experiment (1968-73). BMJ, [online] p.i1246. 
https://doi.org/10.1136/bmj.i1246.

Rochlani, Y., Pothineni, N.V., Kovelamudi, S. and Mehta, J.L., 2017. Metabolic syndrome: pathophysiology, management, and modulation by natural compounds. Therapeutic Advances in Cardiovascular Disease, [online] 11(8), pp.215–225. https://doi.org/10.1177/1753944717711379.

Saklayen, M. G. (2018). The Global Epidemic of the Metabolic Syndrome. Current Hypertension Reports, 20(2). 
https://doi.org/10.1007/s11906-018-0812-z

Saltiel, A. R., & Olefsky, J. M. (2017). Inflammatory mechanisms linking obesity and metabolic disease. The Journal of Clinical Investigation, 127(1), 1-4. https://doi.org/10.1172/JCI92035

Scuteri, A., Laurent, S., Cucca, F., Cockcroft, J., Cunha, P. G., Mañas, L. R., Mattace Raso, F. U., Muiesan, M. L., Ryliškytė, L., Rietzschel, E., Strait, J., Vlachopoulos, C., Völzke, H., Lakatta, E. G., & Nilsson, P. M. (2015). THE METABOLIC SYNDROME ACROSS EUROPE – DIFFERENT CLUSTERS OF RISK FACTORS. European Journal of Preventive Cardiology, 22(4), 486. https://doi.org/10.1177/2047487314525529

Szypowska, A., Zatońska, K., Szuba, A., & Regulska-Ilow, B. (2023). Dietary Inflammatory Index (DII)® and Metabolic Syndrome in the Selected Population of Polish Adults: Results of the PURE Poland Sub-Study. International Journal of Environmental Research and Public Health, 20(2). https://doi.org/10.3390/ijerph20021056

Xu, H., Li, X., Adams, H., Kubena, K., & Guo, S. (2019). Etiology of Metabolic Syndrome and Dietary Intervention. International Journal of Molecular Sciences, 20(1). https://doi.org/10.3390/ijms20010128

Spread the love

Leave a Comment

Your email address will not be published. Required fields are marked *

Explore More

Legal Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products found on the website are not intended to diagnose, treat, cure, or prevent any disease. The information contained herein is for informational purposes only and does not establish a doctor-patient relationship. Please be sure to consult your physician before taking these or any other health-related interventions. Affiliate Disclaimer: openintegrative.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to (“openintegrative.com” (amazon.com, or endless.com, MYHABIT.com, SmallParts.com, or AmazonWireless.com).

Copyright © 2024 Open Integrative. All rights reserved.

Scroll to Top