Growing Metabolic Health

About one in three Americans are suffering from some form of metabolic disease, but what does this mean? Metabolic conditions affect the chemical process that generates energy for every cell of your body in order for the cells to function, thus reducing each cell's ability to perform its job. What is metabolism? When we talk about metabolism, we refer to all biochemical processes that fuel the body and allow cells, tissues and organs to function. Some of the leading metabolic processes are: Nutrient digestion and absorption Energy production in the cells Molecule synthesis and tissue building Elimination of waste products Regulation of body temperature All body cells need energy to function. When your metabolic health is compromised, cells don't get enough fuel, toxins are not removed, and cells malfunction, leading to organ and systemic disease. The most-known metabolic conditions are insulin resistance and type 2 diabetes. The brain and heart need more fuel to keep them running efficiently than most other organs. When the body is in a metabolic crisis, these systems will be affected the most. The effect might take some time, even decades, to manifest as symptoms, but once heart disease, stroke and degenerative nervous system diseases develop, it is hard, if not impossible, to reverse them. Supporting metabolic health is one of the best ways to grow health and increase longevity. Practical Tips for Growing Metabolic Health It's all about timing. Many diets address what you should eat to lose weight, reduce blood glucose, increase insulin sensitivity and increase energy production. But as I found out, not just what you eat but also when you eat has a huge impact on how your body utilizes food. Our metabolic rate is higher in the morning when we wake up and it continues to be high until early afternoon, but when the sun crosses the middle of the sky and starts to descend in the west, metabolic rates slowly decline. The saying, "Eat breakfast like a king, lunch like a prince and supper like a pauper," makes sense if you consider that your metabolic hormones are higher in the morning and decline in the evening. In Israel, where I grew up, the main meal of the day is lunch, not supper. Eat Proteins: Breakfast, Lunch and Dinner Another way to support your cosmic metabolism or circadian cycle is by starting your day with 30 grams of protein. Starting your day with protein will calm the nervous system, prevent sugar crashes, build muscles, support sleep and improve satiation. Get a Good Night's Sleep Sleep disorders and working night shifts were associated with increased ghrelin, the hunger hormone, and decreased leptin, the satiation hormone, according to the National Library of Medicine's "Sleep and Metabolism: An Overview." Inadequate sleep increases the risk of insulin resistance and type 2 diabetes. Adults need eight hours of a good night's sleep for a healthy brain, metabolism and immune system. The first step for sleep support is creating a sleep sanctuary, a dark, quiet space dedicated to sleep. Another factor that can help you sleep better is establishing a routine and even ceremony. When your brain learns to anticipate sleep following a specific ceremony at the same time at night, it will give you that rush of melatonin you need to fall asleep. Manage Stress Levels Stress is detrimental to metabolism in many ways. In her book "Metabolism Repair For Women" Lara Briden, ND, shares a long list of ways stress reduces metabolic health. Some factors she mentions are: Impaired mitochondrial function Sleep disturbances Disrupted circadian rhythm Increased hunger and craving Cortisol-induced insulin resistance The best way to reduce stress is to move your body. I find that stressful thoughts and emotions are energy that is "stuck" in the body. Moving helps release these thoughts and feelings. A walk, especially in nature, is a good stress management strategy. Relationships and community are essential for our wellbeing. Historically, humans needed each other for survival. The brain tells us we are safe and can calm down when we are part of a herd. Community gives us the added value of being part of something bigger than us. It adds meaning and purpose to our lives, which calms the nervous system. Move Your Body Research from the National Library of Medicine suggests that exercise reduces the levels of ghrelin, the hunger hormone, and increases insulin sensitivity. The best type of movement for metabolic health involves building muscles. Muscles increase your resting metabolic rate, the amount of energy your body burns at rest. Muscle tissue is metabolically active even when you're not exercising, meaning you burn more calories throughout the day simply by having more muscle. Muscle cells can take glucose from the blood for ATP production in cells without insulin, making muscle building an effective way of reducing blood sugar. Looking back at my practical suggestion for metabolic health support, I feel the lightbulb blinking in my head — these are the foundations of all my care plans. Is that a coincidence? I don't think so! As an herbalist, my goal is to grow health and vitality. Metabolic health = health and vitality. Diet, sleep, stress management, movement, rituals and routine are the foundation of metabolic health and of vitality.