Signs of Poor Metabolic Health and Steps Towards Improvement

Having good metabolic health is important for overall health and well-being. Metabolic health refers to how efficiently your body processes food and converts it into energy. Impaired metabolic health may result in various issues, ranging from elevated levels of detrimental cholesterol to the development of diabetes. Recognizing indicators of poor metabolic health and learning strategies to enhance it empowers you to take proactive measures for a healthier lifestyle. Monitoring signs of inadequate blood sugar control is one method to evaluate metabolic health, as blood sugar serves as a key metric. If unaddressed, imbalances in blood sugar can escalate into more severe health complications. This article will explore signs of compromised metabolic health and provide insights into improving it.

What is Metabolic Health? 

Metabolic health refers to the overall state of the body's metabolism and its ability to properly regulate and utilize energy. This involves the coordination of various physiological processes such as the breakdown of food for energy, the storage of nutrients, and the removal of waste products.

Metabolic health can be assessed through a variety of measures, including blood sugar levels, lipid profile, and body composition. When the body's metabolic processes are functioning optimally, individuals experience a healthy weight, normal blood pressure, balanced blood sugar levels, and normal cholesterol levels.

Conversely, poor metabolic health can result from a variety of factors, including poor nutrition, a lack of exercise, and genetics. This can lead to an increased risk of chronic diseases such as diabetes, cardiovascular disease, and metabolic syndrome. Understanding and promoting good metabolic health through lifestyle changes and possibly medical interventions can improve overall health and quality of life.

Signs of Poor Metabolic Health 

How do we know if our body is converting energy efficiently? It’s not like we can see the energy conversion in order to identify when it is malfunctioning. Luckily, there are a few metrics that we can use to make sure we are on the right track.  One of the key indicators of poor metabolic health is unstable blood sugar levels. When your metabolism is functioning optimally, it helps regulate your blood sugar levels, ensuring that they remain within a healthy range. However, if your metabolic health is compromised, you may experience blood sugar levels that stay elevated for an extended period (healthy individuals usually have blood sugar return to pre-meal levels by 1.5 to 2 hours after eating). You can measure your blood sugar levels at home with a continuous glucose monitor (CGM) or glucose meter (learn how with our Guide to at Home Blood Sugar). Experiencing signs like low energy, trouble losing weight, brain fog, mood changes, and acne can all point to a dysfunction in the body's blood sugar control.

 High blood sugar levels, also known as hyperglycemia, can indicate insulin resistance, a condition where your body does not effectively use insulin to process glucose. This can lead to the development of type 2 diabetes over time. On the other hand, low blood sugar levels, or hypoglycemia, can result from excessive insulin production or poor diet choices, and can cause symptoms such as dizziness, fatigue, and irritability.  You can measure your blood sugar levels and be sure you’re keeping them in check either at your physician’s office or at home.

In addition to unstable blood sugar levels, other signs of poor metabolic health include high blood pressure, high cholesterol levels and excess belly fat. These signs can indicate underlying issues with your metabolism, such as impaired insulin sensitivity or hormonal imbalances.

Recognizing these signs and addressing them early is crucial for improving your metabolic health. By making lifestyle changes, such as adopting a healthy diet, engaging in regular physical activity, and managing stress levels, you can positively impact your metabolism and reduce the risk of developing metabolic disorders.

Common Risk Factors for Poor Metabolic Health 

There are several risk factors that can contribute to poor metabolic health. While some of these factors may be genetic, many are related to lifestyle choices and habits. By identifying and addressing these risk factors, individuals can help to be sure that their metabolic health continues to work properly and efficiently.

One of the most common risk factors for poor metabolic health is obesity or being overweight. Excess weight, especially around the waistline, is strongly associated with metabolic disorders such as insulin resistance and type 2 diabetes. Other risk factors include a sedentary lifestyle, which leads to reduced physical activity and decreased muscle mass. Lack of exercise not only contributes to weight gain but also affects insulin sensitivity and metabolism.  Shoot for a minimum of 150 minutes of moderate physical activity each week or 75 minutes of vigorous activity.

Another common risk factor is a diet high in processed foods, sugary beverages, and unhealthy fats.  Consuming these foods in high quantities and on a regular basis can easily lead to weight gain, insulin resistance, and inflammation. Additionally, excessive alcohol consumption can contribute to poor metabolic health, as it can disrupt blood sugar levels and lead to weight gain.

Stress is a significant risk factor for multiple aspects of health. Chronic stress increases the release of stress hormones like cortisol, which can lead to increased appetite, weight gain, and insulin resistance. Poor sleep quality and duration have also been linked to metabolic disorders.

Lastly, age and genetics can also play a role in metabolic health. As we age, our hormones change and it can be difficult to maintain a healthy weight and metabolic function. The best way to avoid this decline is to continue to stay active throughout the decades and to prioritize muscle mass. By continuing to use our muscles and exercise our heart, we reduce the traditional age-related decline. Additionally, certain genetic factors can make individuals more predisposed to metabolic disorders.

It is important to recognize these risk factors and take proactive steps to improve metabolic health. By making healthier lifestyle choices, such as maintaining a balanced diet, staying physically active, managing stress levels, getting enough sleep, and seeking medical guidance when necessary, individuals can improve their metabolic health and reduce their risk of developing related conditions.

How to Improve Your Metabolic Health 

Improving your metabolic health can seem like a daunting task, but the good news is that it's often possible with simple lifestyle changes. The first step is to prioritize regular physical activity, as exercise helps to improve insulin sensitivity and increase muscle mass, both of which are important factors for maintaining good metabolic health. Aim for at least 150 minutes of moderate exercise each week, whether that be brisk walking, cycling, swimming, or any other form of physical activity you enjoy.

Next, focus on nutrition. Adopting a balanced, whole-foods-based diet with plenty of fruits, vegetables, lean proteins, and healthy fats is key for metabolic health. Minimize consumption of highly processed, sugary, and high-fat foods, which can contribute to inflammation and metabolic dysfunction.

Another important lifestyle change is getting enough quality sleep. Poor sleep is linked to increased inflammation, insulin resistance, and metabolic syndrome, so aim for seven to eight hours of quality sleep each night. Stress management techniques, such as meditation, deep breathing, and yoga, can also be helpful for improving metabolic health.

If these lifestyle changes are not enough, medication or other medical therapies may be recommended by a healthcare professional. However, adopting healthy habits is a crucial first step for promoting good metabolic health and preventing future complications.

The Role of Nutrition in Metabolic Health 

Nutrition plays a crucial role in maintaining good metabolic health. A well-balanced diet consisting of nutrient-rich foods can help regulate metabolic processes and promote overall health. While it may sound easy to just, “eat healthy,” it can be challenging to navigate the vast array of options that surround you at the grocery store. However, we are here to help simplify this process so that you can confidently make informed choices that fuel your daily needs.

One important aspect of nutrition for metabolic health is the consumption of macronutrients. These include carbohydrates, proteins, and fats, which provide energy for our body's metabolic activities. A diet that is high in refined carbohydrates and saturated fats can negatively impact metabolic health, leading to insulin resistance and an increased risk of chronic diseases like diabetes and cardiovascular disease. Foods that fit into these categories include: most highly processed foods, sugary drinks, baked goods, candies, and some dressings. On the other hand, a diet rich in complex carbohydrates, lean proteins, and healthy fats can help support proper metabolic function. Theses healthier alternatives include vegetables, lean meats, seafood, fiber-rich grains and most fruits.

Micronutrients also play a key role in metabolic health. These include vitamins and minerals, which are essential for various metabolic processes. For example, vitamin B complex helps convert food into energy, while minerals like magnesium and chromium aid in insulin function and blood sugar regulation. Including a variety of fruits, vegetables, whole grains, and lean meats in your diet can help ensure an adequate intake of these important nutrients. An easy way to identify a fast array of micronutrients is to take note of the color of your plate. If you have a colorful plate then you likely have a decent combination of multiple vitamins and minerals. If you have mostly monochromatic foods then try to add some color to your meal.

Additionally, the timing and frequency of meals can influence metabolic health. Regular meals and snacks throughout the day help maintain stable blood sugar levels, which can prevent spikes in insulin and promote efficient metabolism. Avoid long periods of skipping meals then overeating to help prevent metabolic disturbances.

The Benefits of Physical Activity on Metabolic Health 

Physical activity plays an important role in promoting good metabolic health. Regular exercise can help to increase insulin sensitivity and increase muscle mass, both are important factors in maintaining healthy blood sugar levels.

Physical activity can also help to improve cholesterol levels by increasing the levels of high-density lipoprotein (HDL) cholesterol in the blood. HDL cholesterol is often referred to as “good” cholesterol, as it helps to remove excess cholesterol from the blood vessels, reducing the risk of heart disease.

In addition to its effects on insulin sensitivity and cholesterol levels, regular physical activity can help to reduce inflammation in the body. Chronic inflammation has been linked to a range of health problems, including metabolic syndrome, heart disease, and type 2 diabetes.

Physical activity also plays a role in maintaining a healthy body weight, which is important for metabolic health. Regular exercise can help to increase the number of calories burned each day, which can lead to weight loss or weight maintenance.

Overall, regular physical activity is an important component of maintaining good metabolic health. Aim for at least 30 minutes of moderate-intensity exercise on most days of the week to help promote optimal metabolic health. If you are new to physical activity and are looking for ideas, check out our “Beginner’s Guide to Exercise” with sample workout plans ideas.

Take Away Message

Poor metabolic health can have serious implications for our overall well-being and quality of life. Recognizing the signs of poor metabolic health is the first step towards making positive changes. Whether it's experiencing persistent fatigue, struggling with weight gain, or dealing with chronic health issues, understanding these indicators can help guide us towards a healthier future.

Fortunately, there are several steps we can take to improve our metabolic health. Adopting a healthier lifestyle is key, and this includes incorporating regular physical activity into our daily routine and making nutritious food choices. By focusing on a balanced diet that is rich in whole foods, lean proteins, and fiber, we can support our metabolism and promote better overall health.

Additionally, it is important to address common risk factors such as smoking, excessive alcohol consumption, and chronic stress. Making efforts to quit smoking, moderating alcohol intake, and finding healthy coping mechanisms for stress can all positively impact metabolic health.

Finally, it's crucial to consult with healthcare professionals when needed. They can provide personalized guidance. Whether it's medications to manage chronic conditions or working with a registered dietitian to create a customized meal plan, these interventions can significantly improve metabolic health outcomes.

By taking steps towards improving our metabolic health, we can enhance our overall well-being and reduce the risk of developing chronic diseases. Remember, small changes can make a big difference, so start today and prioritize your metabolic health for a healthier future.

Author: Dr. Colleen Gulick