Metabolism is a continuous natural process of functioning of all living organisms. Metabolic rate is the number of calories that are burned to maintain vital activity. This rate is different for everyone. It depends on sex, age, heredity, the amount of muscle and fat tissue, the level of motor activity, diet.
Metabolic process includes two main stages:
- Catabolism – breaking down complex substances into simpler ones with the release of energy.
- Anabolism – synthesis of complex substances from simpler ones using energy.
Metabolism is controlled by various factors such as genetics, age, gender, hormones, and environment. This process not only involves the breakdown of food, but also the regulation of body temperature, the immune system, and the elimination of toxins and toxins.
Causes of metabolism disorders
The balance shift under the influence of various factors can occur in any direction. For example, normally this occurs during physical activity, when the metabolism accelerates and the body loses energy. But such changes are usually short-term and do not significantly affect the metabolic rate as a whole.
Causes of pathological disturbance of metabolic processes in the body:
1. External factors:
- Exposure to pathogenic microflora (bacteria, fungi, viruses);
- Intoxication of the body;
- Nutritional errors (lack of nutrients, low calorie diet).
2. Internal:
- Hereditary – usually some type of metabolism is affected (protein, lipid, carbohydrate and so on), such conditions are detected in early childhood, and they require long-term treatment;
- acquired – these are diseases that occur at different periods of a person’s life (thyroid pathologies, malabsorption syndrome, diabetes mellitus and a number of others) and require treatment.
Thyroid hormones have a great influence on metabolism. They affect development, growth, increase or decrease body temperature, speed up or slow down metabolic processes. It is thyroid hormones that can raise blood sugar levels, they accelerate lipolysis and promote the formation of fat stores. When the function of the gland is increased, metabolism speeds up, when it is decreased, it slows down.
How to realize that you have metabolism problems
It is extremely important to realize in time that there are problems with metabolism. The body often gives clues that it lacks some nutrients. This can be manifested by the following symptoms:
- unexplained digestive disorders;
- brittle nails, hair loss;
- weight fluctuations;
- skin rashes of unclear etiology;
- muscle pain not associated with physical activity;
- swelling of the extremities;
- dental problems and a number of others.
If such symptoms appear, you should go to the clinic and undergo an examination. It is necessary to take blood for biochemistry and hormones. If indicated, the doctor may prescribe additional examinations.
How to speed up your metabolism
Getting rid of excess weight quickly can be done by grueling workouts or sitting on rigid diets. But this is the wrong way. A person will not be able to live in this mode always. Sooner or later, the diet and strength will end, and then the lost kilograms will quickly return.
Therefore, you need to lose weight gradually, so that it is not a stress for the body. First of all, it is necessary to make a proper diet, which can be followed for life. This will help to be a competent nutritionist. There is no need to try to solve the problem on your own. Each organism is different. And what helped one person, may be completely useless for another.
Nevertheless, there are general recommendations that help to accelerate metabolism:
- Normalization of diet. Rigid diets are not necessary. It is necessary to develop a diet that contains all important nutrients, including fats in optimal amounts. It is recommended to take food fractionally (5-6 times a day, in small portions).
- Observance of drinking regimen. It is recommended to drink clean water, in small portions, throughout the day. It is necessary to drink 1.5-2 liters of water per day. Without saturating the body with electrolytes, it will not be possible to accelerate metabolism.
- Reducing sugar intake. The less sugar in the diet, the better. Do not forget that sugar is contained in most modern foods, which should also be taken into account when making a diet.
- Normalization of the work and rest regime. It is necessary to sleep at least 8 hours. It is desirable to always lie down and get up at about the same time, so that the body gets used to this mode.
- Physical activity. It is not necessary to exhaust yourself in the gym. The easiest way to speed up the metabolism is walking. To get the desired effect, it is recommended to walk 8-10 thousand steps a day. Now it is easy to monitor the number of steps with the help of fitness bracelets or smartphones.
- Daily walks in the fresh air.
- Sunbathing during the warm season. Ultraviolet radiation promotes the synthesis of vitamin D, which is actively involved in metabolism. Sunbathing should be in the hours of least solar activity (before 11 am and after 15 hours), it is necessary to use sunscreen.
- Refusal of smoking and alcohol abuse.
Nutritional recommendations
To maximize your metabolism, you should follow the following recommendations:
- Consume a sufficient amount of water. This naturally accelerates the speed of metabolic processes. Clinical studies have shown that after drinking 0.5 liters of water, the body dramatically increases the process of burning calories. If the water is cold, then the effect is amplified, because it requires additional energy to heat it in the body.
- Eat more protein foods. After eating, the metabolism is accelerated for several hours, as the body spends energy to process food. The most calories are burned when processing proteins. In second place are carbohydrates. The least amount of energy is spent processing fats.
- Reduce the amount of carbohydrates in your diet. If the body does not get enough carbohydrates, it lacks energy. To replenish it, it has to break down fat stores, which leads to additional energy expenditure. The most dangerous are simple carbohydrates: they slow down the rate of metabolic processes and contribute to the formation of fat deposits. But it is impossible to be completely without carbohydrates. Therefore, you should give preference to complex carbohydrates: they are rich in fiber, which helps to maintain a sense of satiety longer and improves digestion.
- Make sure that the body receives a sufficient amount of minerals and vitamins. These micronutrients take an active part in metabolic processes. For example, B vitamins normalize energy metabolism. With a lack of vitamins and minerals, metabolism deteriorates. In addition, a number of dangerous diseases can develop (for example, iron deficiency anemia).
- Include the right fats in the diet. Such fats include Omega-3 and a number of others. With their help, calories are burned faster and more efficiently. In addition, healthy fats contain many vitamins, which also contributes to the normalization of metabolic processes. But it is recommended to exclude harmful trans fats from the diet.
Conclusion
Metabolism plays a key role in maintaining the overall health of the body, affecting metabolic processes, energy levels and the functioning of all systems. To normalize and speed it up, it is important to take the right approach to diet, physical activity and lifestyle. Moderate changes such as eating a balanced diet, staying hydrated, regular exercise and quality rest can greatly improve metabolism and help avoid many diseases. It is important to remember that boosting your metabolic processes is not a short-term fix, but rather long-term habits that will help you maintain health and wellness throughout your life.
