I am in no way a health professional. I am only helping out with encouragement.
I recommend you seek a health care professional before you follow any advice
or start an exercise routine.
What is Metabolic Health?
We make daily choices that expose our bodies to different kinds of matter. This is usually done by eating, breathing or through our skin. You may not realize how these are metabolized into our bodies.
Strong metabolic health affects every life-giving function in the body. A weak metabolic health leads to poor health and early aging.
There are different bodily characteristics that can give you and idea of your metabolic health.
- Energy levels
- shortness of breath
- heart rate
- skin problems
- digestive issues
- brain fog
You can have tests done from your healthcare provider to check on these things. Make sure your pulse, blood glucose, cholesterol, triglycerides, blood pressure and C-reactive proteins are all within healthy ranges.
Why is Metabolic Health Important?
It can be a serious concern. Most of the population is either overweight or obese. This number has only increased during the recent worldwide pandemic. When we are stressed, we turn to food high in carbohydrates. The more we age we decrease the time we spend moving and exercising. This sets us up to a poor metabolic health.
The good news is we have control over many factors that cause poor metabolic health. You just have to decide today to do something about it.
Do if for you and your family. They need you, love you and want you around longer.
Good metabolic health improves the quality of everyday life. Keep exercise, diet, sleep and natural support at the top of your mind to improve your health.
Exercise
This always a challenge for most, but it is key. Get your heart rate up for a minimum of 30 minutes four days a week. Also, get 10,000 steps a day.
Do an exercise regimen consistently will not only help you physically, but also mentally and emotionally. It can increase alertness and give you a sense of well-being. Release those endorphins! Feeling lighter and having more energy can help you accomplish the day…and your goals.
If you don’t have a routine and feel exercise to be a daunting task, start with small changes. Being consistent will be your key to success. Depending on your physical ability, start with walking to the mailbox and back. Then make it a little further each week. Once you get around one block in the neighborhood, you can make it around two or three in no time. Think small steps and don’t overthink it.
Start where you are and go from there. Don’t worry about anyone else. You can walk, swim or just play outside with your kids. If your heart rate is up then you are improving your metabolic health.
Diet
You can’t exercise and lose weight with an unhealthy diet. If you need to make a change to your diet then start small with manageable modifications.
The point is to improve little by little. You have to incorporate nutritious foods in your diet. Keep it simple with concentration on fruits, vegetables, healthy proteins, healthy carbs and healthy fats. Don’t overthink it. If you eat the same meals for a week, it may be a bit boring, but it is a start and you can change it up once you get the idea of it.
Cut yourself some slack. No one is perfect and it is okay to give yourself a treat. I personally like to have one cheat meal a week. Not a day, but one meal. However; I also like to have a small glass of wine every evening after dinner. I am not perfect at all. Just trying to be healthier and not OVER indulge.
Food preparation plays an important role in a healthy diet. With the right recipe and a little prep work, you can make it manageable. Incorporate different spices in your cooking. Adding flavor makes cooking a lot more fun. I do meal planning on Sunday or Monday for three days. Breakfast, lunch, dinner and snacks. And remember…dinner and done!
When you can’t get all the vegetables you need for fiber, then a supplement is recommended. The USDA recommends a fiber intake of 25 grams for women and 38 grams for men. Fiber in your diet supports metabolic health. It makes glucose found within foods that have fiber, more difficult to break down. This allows the sugars to be released more slowly, not causing a large spike in our blood sugar.
Having a protein shake or adding protein powder to a smoothie is another great idea. This makes it an easy meal.
Sleep
Generally, adults should sleep between seven and nine hours per night. A bedtime routine can help with a sleep schedule and essential oils can be a critical part of that routine.
You can try to relax your muscles with a massager at home or even a small amount of Deep Blue Rub. You can also use Lavender or Serenity Restful Blend. Sometimes a warm or cool shower- depending on where you live and the season we are in- or meditation or yoga can help. Anything that encourages you to unwind from the day can be effective.
It is also important to separate where you sleep from your daily activities. This includes avoiding screen time and working in bed. Make your space a place for rest and relaxation.
Ready, Set, Go!
We talked about aspects and approaches to metabolic health. Remember, you must start making the foundational principles of exercise, diet, sleep and natural support a priority. Take small steps to create big changes.
How will you start today? What small changes will you make?
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