Are you Metabolically Healthy?
I recently gave a talk on Food as Medicine where I discussed how metabolic dysfunction is the leading cause of many chronic diseases. This is because most of the foods available today are highly processed, high in sugars and so far removed from what our ancestors ate, that they're damaging our health on a global scale.
7 out of the 10 leading causes of poor health and disease can be linked to the same underlying cause: Metabolic dysfunction.
Conditions such as cardiovascular disease, Alzheimer's, type 2 diabetes, insulin resistance, high cholesterol, and obesity are all symptoms of metabolic dysfunction and it's important to note that these drivers of disease can be happening for up to 10 years before visible symptoms or a diagnosis from your GP.
What is Metabolic Health? 🤔
Metabolic health refers to how well our body converts food into energy. A well-functioning metabolism effectively manages blood sugar levels, cholesterol, and blood pressure, and maintains a healthy weight.
Signs of Metabolic Dysfunction 🚩
Skin Tags: These small, benign growths can be a sign of insulin resistance. Usually seen on the back/neck/armpits.
Acanthosis Nigricans: Dark, thickened, velvety patches of skin, typically found in body folds and creases, indicating insulin resistance.
Abdominal Obesity: Excess fat around the stomach is particularly concerning. This visceral fat is metabolically active and drives inflammation throughout the body.
Inflammation: Abdominal fat releases inflammatory markers that can lead to chronic diseases such as type 2 diabetes, cardiovascular disease, and some cancers.
How does your tum measure up? 📏
Maintaining a healthy waist circumference is a key indicator of metabolic health. A tape measure is an effective diagnostic tool (much more reliable than BMI).
Aim for the following measurements:
Men: Less than 94 cm (37 inches)
Women: Less than 80 cm (31.5 inches)
The good news is that many of these conditions can be improved and some even reversed with diet and lifestyle interventions.
Improving Metabolic Health 🌱
Enhancing metabolic health can be easily achieved with a few small changes:
Eat Plenty of Fiber-Rich Plant Foods: 🍎🥦 Include vegetables, fruits, legumes, and whole grains to maintain steady blood sugar levels and promote healthy digestion.
Incorporate Healthy Fats: 🥑 Add foods like avocados, nuts, seeds, coconut oil and olive oil to support heart health and improve cholesterol levels.
Avoid Refined Sugars, Processed Carbs & Ultra-Processed Foods: 🍰🚫 Apart from creating inflammation, these foods spike blood sugar and insulin levels, leading to weight gain and insulin resistance.
Move Daily: 🎽One study showed that a 10-minute walk after eating was as effective as an insulin dose in type 2 diabetics!
Manage Stress: 🧘🏼♀️Stress increases cortisol, which increases insulin. Over time this can impact the cells which become resistant to insulin, leading to increased blood glucose levels.
Get your Zzzzz's: 💤🛌🏼Adequate sleep helps maintain metabolic health by regulating hormones that control appetite, blood sugar levels, and insulin sensitivity.
If you struggle with your weight, or simply don’t know where to start, I have over 20 years experience in fat loss and exercise prescription. Contact me today for a friendly chat and to see how I can help you make the changes you’re after.
