Metabolism – how to boost your metabolism

The metabolism, a vital process in our body, is responsible for converting food into energy. Maintaining a healthy metabolism is essential. However, when metabolism is too slow, general issues such as weight gain, lack of energy, and digestive problems can arise. A disrupted metabolism can also increase the risk of metabolic disorders such as diabetes. This article explains what metabolism is, how to recognize a sluggish metabolism, and what you can do to boost it.

Table of Contents

• What is metabolism?
• What factors influence metabolism?
• Why should I boost my metabolism?
• What are signs of a slow metabolism?
• How can diet help boost metabolism?
• How do exercise and physical activity support metabolism?
• Can sleep boost metabolism?
• How does stress affect metabolism?
• Summary

What is metabolism?

Metabolism, also known as the metabolic system, refers to the sum of all biochemical processes in the human body. It includes both the building up of substances (anabolism) and the breaking down of substances (catabolism). Simply put, metabolism is the amount of energy the body needs to maintain its basic functions. These include activities such as breathing, walking, and cellular function. In addition, metabolism regulates blood sugar levels, supports detoxification, and plays a role in regulating body temperature. Therefore, metabolism contributes to keeping the body healthy and preventing disease (Britannica, 2023).

What factors influence metabolism?

A person's metabolism is influenced by various factors, with basal metabolic rate playing a key role. Basal metabolic rate refers to the amount of energy the body needs to maintain basic life-sustaining functions at rest. This rate varies from person to person and depends on factors such as age, sex, muscle-to-fat ratio, and genetic predisposition. Everyone has a unique metabolism that can be either fast or slow. A fast metabolism means the body burns calories more efficiently, while a slow metabolism burns fewer calories and can lead to excess energy being stored as fat. For example, basal metabolic rate often decreases with age, meaning older adults generally need fewer calories than younger individuals. In addition to genetic influences, environmental factors such as diet, physical activity, sleep habits, and stress also affect metabolism. Understanding your own metabolism can help in developing healthy habits to support it (Nava & Raja, 2022). 

Why should I boost my metabolism?

Boosting metabolism can be beneficial for the following reasons:

• Improves weight control and fat burning
• Increases energy levels and vitality
• Enhances digestion
• Supports the body's detoxification processes
• Prevents metabolic disorders like diabetes and related health problems
• Enhances overall well-being and quality of life

Source: Cleveland Clinic, 2021

Want to assess your own health?
Health tests like those offered by Homed-IQ allow you to conveniently check your health from home—without needing to schedule a doctor’s appointment. Use targeted tests such as the blood sugar test to monitor your values and see if they are within the normal range. This enables you to take early action to maintain and improve your health.

What are the signs of a slow metabolism?

The signs of a slow metabolism can also be indicators of underlying health problems. Therefore, it is advisable to consult a doctor if symptoms persist or become particularly noticeable. The following list includes common signs of a slow metabolism:

• Weight gain

• Digestive problems

• Fatigue

• Dry skin

• Mood swings

• Hair loss

• Feeling cold

Source: Cleveland Clinic, 2021

How can I boost my metabolism through diet?

The way we eat can have a direct impact on the speed and efficiency of our metabolism. A key principle is that extreme diets and drastic changes in eating habits are often counterproductive. Instead of boosting the metabolism, they tend to slow it down. A balanced diet that meets the body’s needs, takes food allergies and intolerances into account, and includes regular meals is generally much more effective and healthier. Here are 5 key foods that may help support your metabolism:

• Green tea

• Chili

• Oats

• Low-fat yogurt

• Green vegetables

Source: Leonard, 2023