Metabolic health is best understood as how efficiently your body processes and uses energy from the food you eat, which makes it a core fundamental of long-term wellness.
Imagine your body and brain are part of a vehicle – your metabolic health would be akin to the engine. When it is regularly serviced and well-maintained, it runs smoothly. This is shown through sustained energy levels, improved mental health, emotional stability, healthy weight, reduced chronic or acute illness, and ease of execution in daily activities and exercise.

Metabolic health is measured by meeting optimal levels in five important health markers, without the need for medication:
• Waist circumference
• Blood pressure
• Fasting blood glucose
• Cholesterol levels (high-density lipoprotein [HDL] level)
• Triglyceride count (blood borne and stored body fat)

Incorporate movement into your day

Being stationary and sitting for extended periods of time can reduce your metabolic rate, making your cells less sensitive to insulin. This can decrease circulation and lead to an increase in fat storage. Wherever possible, you should incorporate movement into your day.

Increasing muscle mass and metabolism through exercise helps to burn more calories at rest and increases the uptake of glucose from the bloodstream. It also regulates production of hormones like testosterone and growth hormone, which play a key role in maintaining a strong metabolism. Greater muscle mass results in higher Basal Metabolic Rate (BMR), meaning you burn more calories even when you’re not exercising.

Focus on single-ingredient foods

Reducing your intake of processed foods will play a big role in supporting healthy weight and nutrition. Try to focus on incorporating whole, single-ingredient foods, and read the labels when buying packaged foods!

The problem with ultra-processed foods (e.g. breakfast cereals, low-quality snacks, fast food) is that they contain artificial ingredients, are often high in added sugar and/or fat, are low in fibre, and lack essential vitamins and minerals. They also tend to have a high Glycemic Index, meaning they are quick to digest and absorb, often leading to rapid increases in blood sugar, followed by cravings.

Support your gut health

Supporting your gut health also has a direct impact on metabolic processes. Probiotic-rich foods like yoghurt, pickles, sauerkraut, kefir and sourdough, as well as prebiotic-rich and high-fibre foods like bananas, oats, asparagus, apples and flaxseed, all help to feed and maintain healthy bacteria in the gut.

The gut microbiome helps to regulate blood sugar levels by optimising the body’s ability to metabolise carbohydrates, determining how fat is stored, and playing a role in the production of short chain fatty acids, reducing inflammation.

Consistent hydration can also make skin look healthier and boost energy. Drinking enough water is one of the simplest ways to keep your body functioning at its best.
Here’s to a great New Year of metabolic health!