In my researching and perusing, I keep coming across the topic of metabolic health. In an article several weeks back, I even quoted the statistic that only one in eight adults has optimal metabolic health, and poor metabolic health results in nearly all of the conditions that ail us, from diabetes to heart disease. Clearly, it is the foundation of good health, but what exactly is it, how can we achieve it, and what steps do we take to maintain it?
Digging around, I discovered there isn’t one conclusive definition for metabolic health. Rather, when the term is used it means the absence of metabolic syndrome (also known as metabolic dysfunction), which—again—is a little loosey-goosey and shape-shifting depending on the source. According to the Mayo Clinic, metabolic syndrome is a cluster of conditions that occur together that increase the risk of diseases such as heart disease, stroke, and type 2 diabetes.
In other words, metabolic syndrome is the canary in the coal mine. It is one of the strongest predictors of diseases such as heart disease, and it is estimated that nearly one in three adults have it. Yet, despite this dire data, the symptoms are primarily ignored until the disease occurs.
What are the conditions and risk factors that make up this dysfunction? There’s a handful of bio-markers in particular that we all should know:
High blood pressure, defined as any number over 130/85 mm/Hg
High blood sugar, a fasting glucose reading of 100 mg/dL or higher
High triglyceride levels, a reading of 150 mg/dL or greater
Low HDL cholesterol, a level less than 40mg/dL for men and less than 50 mg/dL for women
Obesity, which is a body mass index of 30 or higher
A large waist circumference, typified by the pear or apple shape that is at most risk for visceral belly fat. This usually means 40” and above for men, and 35” or greater for women.
What to do…
It’s ironic that medicine is more advanced and available than at any time in human history, yet Americans are sicker than ever before. How can this be? We are ignoring where disease and illness start. Metabolic syndrome is dysfunction and dysregulation at a cellular level, and while there are a slew of medications and protocols to treat the symptoms, they do nothing to address the root cause…which is the only true and lasting remedy.
The answer is a holistic lifestyle strategy that provides a lasting solution for optimal cellular function. Luckily, a tripod within our control is at its core: diet, exercise, and sleep.
Food feeds our cells
As metabolism is the process that our bodies use to make energy from food, a sound diet is critical to avoid the abnormal chemical reactions that disrupt the process. We must feed our cells. Therefore, a plan rich in unprocessed, whole foods—as close to what nature intended—that nourish the cells is the place to start. Dr. Casey Means, a Stanford-trained physician, Chief Medical Officer and Co-founder of the metabolic health company Levels, recommends focusing on what she calls her 5 pillars for healthy cellular function.
Healthy proteins that are signaling and building molecules—lean meats, fish, eggs, legumes
Antioxidants to combat oxidative stress—richly colored vegetables and fruits, nuts and seeds, cocoa
Omega 3 fatty acids that tamp down inflammation—fatty fish such as salmon and sardines, walnuts, chia seeds, flax seeds
Probiotics that support the microbiome—fermented foods such as yogurt, sauerkraut, kimchi, sourdough bread
Fiber that feeds the microbiome—legumes, nuts and seeds, raspberries, whole grains
Dr. Means further recommends 1) limiting the eating window to around 8 hours during the day to give your body the resting time needed to become more metabolically flexible and 2) slowing down as you eat. Apparently, people who eat super-fast are 4 times as likely to develop metabolic syndrome as those who chew slowly and take their time. Interestingly, people who eat alone are also at a greater risk than people who eat with friends and family.
Exercise fuels our cells
Fitness clearly improves all of our biomarkers, from managing blood pressure to keeping excess weight at bay. But the big boon is regular exercise fuels our cells and boosts your resting metabolic rate, which means that our bodies become more efficient. Even simple walking does wonders for reducing all-cause mortality (7,000 steps a day cuts the risk of early death by 50%) and is something within our purview to inject into our daily routine.
Going a step further, a good many of our body’s critical mitochondria—the organelles within our cell that are responsible for orchestrating cellular energy production—live in our skeletal muscles; therefore, activating the mitochondria through strength training is essential for overall metabolic health. There are many strengthening exercises to choose from, from pilates to free weights and machines, to simple household chores and yard work. The idea is to tax your muscles...don’t let them sit idle.
Consistent sleep nurtures our cells
Sleep is a hot topic these days, and for good reason. It is an indispensable leg of the metabolic tripod for regulating metabolism, and experts in the field recommend 7-8 hours of sleep consistently and at the same time of day. Mounting research confirms that shortened sleep cycles have adverse effects on glucose metabolism, which results in an increased risk of type 2 diabetes, obesity, and the dreaded large waist circumference.
There are many things you can do to improve your sleep, including getting morning sun to regulate your circadian rhythm, ending screen time early in the evening, eliminating alcohol, having an early dinner and not eating sugar in the evening, lowering the lights in your environment, keeping your bedroom cool, and establishing a consistent bedtime. Even clean, tidy sheets contribute to sound, restful sleep!
The moral of the story
Hopefully now you have an understanding of what it means to be metabolically healthy and won’t be as unclear as I was for a while.
Although it is often overlooked, cellular health is the core of our health and well-being. The good news is you have every tool within your reach for optimally functioning cells. Keeping tabs on your bio-markers and putting your tripod of a whole food diet, exercise, and sleep, in place will keep you on the path to live well, and age great.
Need Inspiration? Here are a few previous Ageosophy posts that may help you get on track or stay the course: