Everything you need to take control of your metabolic health

Your age, genetics, biological sex, and many other personal factors all play a role in your metabolic health - and it's more important than you might think. Metabolic health is at the heart of your overall health and well-being, as it captures the state of your metabolism - the way your body breaks down food and uses it for energy. 

Around 1 in 4 European adults experience metabolic health issues, which can lead to insulin resistance, obesity, diabetes, and heart disease.

But what exactly is a healthy metabolism, and how can you make sure you're maintaining one? In this article, we'll explore the 5 key markers of metabolic health – blood pressure, fasting blood glucose, triglycerides, HDL cholesterol, and waist circumference –  and why it's so important to stay on top of them. Plus, we'll share some tips on how you can start improving it today.

What is metabolic health and why does it matter?

When your metabolic health is favorable, you can function at your best in your daily activities and live a more energized life. 

Metabolic dysfunction can impact your life in countless ways. It can make you prone to poor sleep, anxiety, sexual dysfunction, unwanted weight gain, fertility issues, and chronic pain. It can increase your healthcare costs and may cause you to miss work or social occasions when symptoms flare up.

There are a number of reasons why metabolic health is important. For one thing, it's a major factor in how you feel. When your body and brain are working at their best, you feel more energetic and optimistic. When your metabolism is running smoothly, you'll also be able to maintain your weight more easily and avoid unpleasant symptoms like bloating.

But metabolic health isn't just about what’s happening in the short-term. It can also influence lifespan. A healthy metabolism helps regulate blood sugar levels, which can reduce the risk of type 2 diabetes. It also controls cholesterol levels so that plaque doesn't build up in your arteries and cause blockages that can lead to poor heart health or stroke.

Your metabolic health matters because it drives your entire state of health and well-being. Fortunately, there are simple steps you can take to enhance your metabolic health through changes to your diet, physical activity, and health habits.

Which markers to track for metabolic health

There is no one hard-and-fast definition of metabolic health. In recent years, different bodies of research and individuals have defined the term in different ways, but many experts define metabolic health as a person showing healthy ranges of the following five markers without the need for medication:

1. Blood pressure: A typical part of routine health visits is measuring the force of blood against your arteries. High blood pressure causes your heart to work harder, leading to more significant heart issues. 
2. Blood glucose: If your blood glucose or blood sugar levels are higher than usual for a long time, blood vessels may get damaged. Issues such as poor heart health or stroke may be more likely when blood sugar levels are continuously elevated. Blood sugar labs can also show how well your body uses insulin for a healthy metabolism. If your body doesn't respond to insulin sufficiently, you may have insulin resistance, which may potentially lead to type 2 diabetes in the long run if left untreated.
3. Triglycerides: Triglycerides are fats that flow through your blood as energy fuel. High levels of triglycerides, however, can raise your total cholesterol levels, which increases the likelihood of developing heart health issues.
4. HDL-cholesterol: When your doctor mentions HDL cholesterol, they’re talking about the healthy cholesterol your body needs to function correctly. Good HDL levels help maintain a healthy heart by working to get rid of excess cholesterol. 
5. Waist circumference (WC): WC measures excess stomach fat, which can make it challenging for your heart and other organs to function well. 

There are several ways to keep an eye on these markers. You may find it’s best to have a doctor monitor your blood pressure and waist circumference at regular intervals. 

For an in-depth look into how specific foods and other factors affect your blood glucose levels, you can try a continuous glucose monitor (CGM). Your blood glucose affects your health, mood, and energy in numerous ways, just ask the Glucose Goddess. 

However, while a CGM may offer helpful insights in real-time, for a broader and more long-term picture of metabolic health, blood testing is the most reliable way to go. A blood test can show your triglyceride, cholesterol, and long-term glucose levels, giving you more data to draw from.

What is metabolic syndrome?

Metabolic syndrome is not a disease in itself, but a cluster of conditions or symptoms that indicate a person’s chances of developing conditions like coronary heart disease, stroke or type 2 diabetes. 

If three or more of the five key markers outlined above are out of range, your doctor may diagnose you with metabolic syndrome. 

Factors that increase a person’s chances of developing metabolic syndrome include genetics, lack of regular exercise, and poor eating habits.

You can best safeguard your metabolic health and proactively prevent chronic conditions by monitoring your metabolic health through routine blood work.

A large study of 34,281 European adults from 10 countries found that 24.3% had metabolic syndrome. Having a combination of high triglycerides, blood pressure, and waist circumferences were most commonly found in people from the United Kingdom (32%), Sardinia in Italy (19.6%), and Germany (18.5%).

Monitoring it through blood testing is an important part of taking charge of your metabolic health.

Ways to improve your metabolic health

1. Pick high-protein foods

Take control of your metabolic health by ensuring you eat protein-rich foods at meals and snacks. Protein is a nutrient that plays numerous roles in your body; however, it’s a must-have nutrient for managing healthy blood sugar levels. Sufficient protein helps keep your blood sugar levels from spiking too high after mealtimes and gives a healthy, stable rise in glucose levels post-meal. 

According to the World Health Organisation (WHO), limiting your intake of fatty proteins like bratwurst, bacon, and salami is best because of their cancer-causing properties.

Adults should aim to enjoy 0.8 grams (g) of protein per kilogram (kg) of body weight daily. So, a person weighing 90.7 kg should eat about 72 g of protein daily.  For a day’s intake, that person could enjoy 20 g of protein with three meals and 6 g of protein with two snacks.

Protein-rich foods include: 

• Chicken
• Fish
• Nuts
• Seeds
• Beans
• Tofu
• Eggs
• Low-fat dairy

2. Look for low-glycemic foods

The glycemic index is a scale that ranks the amount of carbohydrates in a food. Foods with a low glycemic index tend to digest more slowly, which in turn gives a slower rise in blood sugars. 

A 2019 article reviewing 54 research studies found that low glycemic index (GI) diets lowered body weight, fasting blood sugar levels, and hemoglobin A1c – a measure for long term blood sugar levels – in individuals with prediabetes or diabetes.

Examples of low glycemic index foods include: 

• Green vegetables
• Berries
• Cheese
• Oats
• Pumpernickel bread
• Brown rice
• Yogurt
• Chickpeas (garbanzo beans)
• Kidney beans

3. Eat the rainbow

The mantra “eat the rainbow” encourages incorporating fruits and vegetables of all colors onto your plate. Fruits and vegetables are known for being chock-full of vitamins and minerals and they also possess a variety of chemical compounds called phytonutrients.  

Many phytonutrients act as antioxidants, thereby helping our bodies get rid of substances that can damage our health and cause disease. In doing so, these natural agents reduce inflammation. Phytonutrients like carotenoids and flavonoids are responsible for the vibrant pigments you see when shopping for fruits and vegetables. 

Not only are they nutritious, but they’re low in calories and fiber-rich, which is helpful for losing weight – which studies show can positively impact metabolic health. 

Try eating the rainbow by including fruits and vegetables of many colors on your next grocery shopping list, such as:

• Red: bell peppers, beets, radishes
• Orange: carrots, sweet potatoes, pumpkin
• Yellow: squash, apples, golden beets
• Green: Swiss chard, avocados, brussels sprouts
• Blue: blueberries, blackberries, elderberries
• Purple: red cabbage, eggplant, Concord grapes
• White/brown: cauliflower, onion, mushrooms

4. Fit in some exercise 

According to a 2020 study, regular exercise can powerfully protect your body from metabolic syndrome by enhancing metabolic function in organs such as the liver and pancreas. Exercise helps your body become more sensitive to insulin, improving blood sugar control, lowering cholesterol, reducing inflammation, and decreasing blood pressure.

Exercise can also help you shed some pounds and get to a healthy weight, which may help stave off metabolic syndrome. 

The recommended activity level to increase your heart rate enough to reap benefits is 150 minutes of moderate exercise per week. 

Speak with your doctor before starting any exercise program, and start small. Going for a brisk walk, dancing, or taking a short jog for 10-20 minutes are a few ways to get started. 

5. Adopt healthier sleep habits

If falling asleep seems to take longer than it should, you’re not alone. It has been estimated that about one-third of the German population struggle to fall asleep or stay asleep. 

A 2021 review of 13 studies found that both sleeping less than six hours at night or more than 8 hours raised the chances of metabolic syndrome.

It’s also known that poor sleep is linked to obesity, and heart and metabolic issues.

One crucial way to get better sleep is to be intentional about your sleep hygiene and how well you take care of yourself and your environment to promote optimal sleep. 

Improve your sleep hygiene with these steps:

• Avoid screens for 1-2 hours before bedtime.
• Keep your bedroom cool and dark.
• Try stress-lowering activities before bed, like taking a warm bath, stretching,  reading, or diffusing lavender essential oils for calming aromatherapy. 
• Even if tired, avoid sleeping for longer than 30 minutes during the day to ensure you'e tired enough to sleep at night.

6. Manage your stress

It’s no secret that life can be stressful. However, it’s crucial to not let it overcome you because high stress is linked to poor metabolic health.

Try these tips to manage your stress better. It’s also a good idea to reach out to a therapist for help.

• Reduce screen time.
• Try deep breathing exercises.
• Spend time outdoors where there’s sunshine.
• Share your feelings with people you can trust.
• Read an uplifting short story, inspirational quotes, or a fun magazine article.
• Engage in fun physical activity such as dancing, skating, or hiking.
• Listen to calming music or an encouraging podcast. 
• Donate your time to help others in need. 

To get an inside look at your metabolic health markers, sign up for the Aware early access program and improve your health with us.