Only 12% of Americans are metabolically healthy. That is very concerning and is truly the public health challenge of our day and age.

For almost all human history, food scarcity and a lack of nutrition was the primary health concern. Now, more people die of overeating rather than starvation. A good problem to have in some ways, but a problem that has wide reaching implications for society and individuals suffering with metabolic illness.

However, despite its importance, most people are unfamiliar with the term "metabolic health", how it impacts their life, or how it can be improved.

This article will serve as your guide to understanding what metabolic health is, why it's important for you to be metabolically healthy, and how to improve it over time.

What is Metabolic Health?

Your metabolism is a broad word to describe a series of processes for turning what you eat into energy or storing it for future energy use. Because every process in your body requires energy, your metabolism is very pervasive and can impact almost every other aspect of your health.

How is metabolic health measured?

Metabolic health can't be measured directly, but there are some biomarkers that can tell you approximately how metabolically healthy you are.

The five biomarkers of metabolic health are:

1. Blood glucose levels (blood sugar)
2. Triglycerides
3. Blood pressure
4. Waist circumference
5. High-density lipoprotein (HDL) cholesterol

All of these biomarkers act as an indicator of your ability to process what you eat and drink to turn it into energy efficiently.

You are considered metabolically healthy when these levels are within their optimal range without needing medication. They can be managed solely by your nutrition, exercise, sleep, and other habits.

What does it mean to be metabolically ill?

Being metabolically ill (called metabolic syndrome), on the other hand, is when you have three or more of the following traits (according to the Mayo Clinic):

• Elevated fasting blood sugar — 100 mg/dL (5.6 mmol/L) or higher
• High triglyceride level — 150 milligrams per deciliter (mg/dL), or 1.7 millimoles per liter (mmol/L), or higher of this type of fat found in blood
• Increased blood pressure — 130/85 millimeters of mercury (mm Hg) or higher
• Large waist — A waistline that measures at least 35 inches (89 centimeters) for women and 40 inches (102 centimeters) for men
• Reduced "good" or high-density lipoprotein (HDL) cholesterol — Less than 40 milligrams per deciliter (mg/dL) (1.04 millimoles per liter (mmol/L)) in men or less than 50 mg/dL (1.3 mmol/L) in women of high-density lipoprotein (HDL) cholesterol

Why is Metabolic Health Important?

Understanding what metabolic health is doesn't really help that much. Understanding why metabolic health is important and how it impacts your life, on the other hand, can help you start to make the necessary changes.

What diseases are related to metabolic syndrome?

First, many of the top causes of death in the United States each year are driven by (or impacted by) metabolic syndrome. These include:

• Cardiovascular disease
• Cancer
• Diabetes
• Alzheimer's
• Chronic kidney disease

But why should this matter to a person like you? These diseases only affect people in the last years of their life, right? Wrong!

As metabolic illness has overtaken the United States, these diseases are impacting more and more people even in their 30's and 40's.

What are the symptoms of metabolic syndrome?

But let's say for the sake of argument that the diseases listed above only affect the elderly. Okay? Even then, the symptoms of metabolic syndrome that you can experience today (no matter your age) and are signs of the onset of those diseases include:

• Fatigue
• Brain fog
• Infertility
• Joint pain
• Chronic pain
• Depression and anxiety

Not fun, right? That is why metabolic health is so important.

How to Improve Metabolic Health?

Improving metabolic health and maintaining it throughout your life should be one of your top health goals as it is connected to almost every other aspect of your health.

Here is how you go about improving your metabolic health.

1. Know Your Baseline

• Monitor Key Metrics: Start by knowing the key metrics of your metabolic health and monitor them at regular intervals. If you don't do this, you'll never know if you're actually improving.
• Professional Guidance: Consult healthcare professionals for personalized advice and to track your progress.

2. Balanced Nutrition

• Limit Sugar and Manage Blood Glucose: Reduce the intake of sugary drinks, snacks, and processed foods high in unhealthy fats and sugars. High blood glucose levels over time (especially with large spikes), is one of the primary drivers of metabolic syndrome. Consider getting a continuous glucose monitor like Levels (not sponsored).
• Diverse Diet: Incorporate a variety of foods in your diet. Emphasize fruits, vegetables, whole grains, lean proteins, and healthy fats.
• Controlled Portions: Be mindful of portion sizes to avoid overeating. Remember, metabolic syndrome is a result of "over nourishment".

3. Regular Physical Activity

• Aerobic Exercise: Engage in activities like brisk walking, cycling, or swimming for at least 150 minutes per week.
• Strength Training: Include muscle-strengthening activities at least twice a week. Gaining muscle mass is a great way to help manage blood sugar.
• Consistency is Key: Regular physical activity is more beneficial than intermittent intense workouts.

4. Adequate Sleep

• Consistent Schedule: Aim for 7-9 hours of sleep per night and maintain a consistent sleep schedule. Check out our guide on how to improve the quality of your sleep.
• Sleep Hygiene: Create a bedtime routine that promotes relaxation, such as reducing screen time before bed.

5. Stress Management

• Mindfulness and Relaxation Techniques: Practice mindfulness, meditation, or yoga to manage stress.
• Hobbies and Social Connections: Engage in activities you enjoy and maintain social connections to enhance emotional well-being.

6. Healthy Gut Microbiome

• Probiotics and Prebiotics: Include foods rich in probiotics (like yogurt, kefir) and prebiotics (such as garlic, beans, onions, and bananas) to support gut health.
• Hydration: Drink plenty of water to aid digestion and nutrient absorption.

7. Avoid Harmful Substances

• Limit Alcohol: Reduce alcohol consumption, as excessive drinking can negatively impact metabolic health.
• No Smoking: Avoid smoking, as it can harm metabolic and overall health.

Conclusion

Metabolic health should be on the top of your mind no matter what your age is.

When you're metabolically healthy, you can stay focused, have energy, sleep well, and feel your best.

When you're metabolically ill, you'll experience brain fog, fatigue, joint pain, anxiety, and a whole host of deadly diseases.

Luckily, there are things you can start doing today to improve your metabolic health if you are determined and stay consistent. If you need help getting your health back on track, feel free to contact me through Fiverr so we can start working together!