CONTENTS
Many people wonder what determines the speed of the mythical metabolism. Surely everyone has a friend who eats almost continuously and has an uncanny figure. Of course, such a person may have a very fast metabolism. However, this is not the only determinant, although its speed is significantly reflected in external appearance. It is also important to know that its performance is influenced by a number of factors, including genetics. However, this does not mean that we cannot help our body. It should also be mentioned that metabolism is a rather general term.
What is metabolism?
Metabolism used to be defined as a series of chemical reactions that take place in our bodies. More specifically, these are the processes that lead to the breakdown of food into smaller fragments and their subsequent use for energy. Our bodies consume energy for virtually everything that happens within them, and our metabolism is responsible for this. It is, in fact, individual to each of us, and its rate is essentially the same. However, it should be remembered that we can influence it through long-term measures. Just as we can speed it up, we can also slow it down. Metabolism itself can be divided into catabolism and anabolism. Catabolic processes primarily result in the breakdown of certain food particles into smaller fragments to produce energy. In contrast, anabolism is the reverse process. It leads to the formation of larger particles using energy. One example is the synthesis of various proteins from amino acids supplied with food. An example of catabolism is the breakdown of stored glycogen into glucose. Both processes are extremely important and should be maintained in a certain balance. In other words, this state is called homeostasis. It's very important for maintaining health, but also for a well-functioning metabolism.
How much can we influence metabolism?
Although metabolic rate is largely genetically determined, we can influence it. At this point, it's worth addressing the topic of metabolic pathways. These pathways are a series of sequential reactions that lead to the formation of a specific product or its decomposition. For example, we can distinguish between the pathways that lead to the formation of ATP, glycogen, or bile. This is important because these pathways are controlled by many factors, including those over which we have considerable influence. We realize that metabolism is the result of an unfair genetic lottery, and the fact that some people hardly have to worry about its rate can be a thorn in our side. However, let's remember that increasing metabolism doesn't just mean improving it; thanks to these changes, we can improve our quality of life.
The influence of physical activity and muscle mass on metabolic rate
The first and one of the most effective ways to boost our metabolism is through various physical exercises. It's worth noting that interval training works best here. In short, it consists of alternating sets of moderate intensity with high intensity. You don't have to resort to barbells or other dumbbells right away. All you need to do is incorporate brisk walks, running, or swimming into your daily routine. Performed in this form, they can perfectly stimulate our body and significantly accelerate metabolism after a long period of time. In addition, after such training, our body consumes more energy even at rest. This is due to the increased amount of muscle, which requires a lot of energy to work. It's also worth mentioning that this is the result of an increase in the number of mitochondria in cells, which further activates these processes.
Coffee and tea for metabolism
Exactly! The health-promoting nutritional values of these popular beverages have long been known. Green tea contains catechins, which have a positive effect on fat metabolism. They also increase the body's heat consumption. Thus, they increase our resting metabolism. It should be mentioned here that all types of hot spices have similar properties, but not only that. They also increase the body's energy expenditure. We're talking about chili peppers, jalapenos, pepper, and turmeric. But let's get back to coffee . In its case, the metabolism-boosting properties are due to caffeine. It acts similarly to catechins and helps accelerate fat metabolism.
The role of breakfast in proper metabolism
Breakfast is a much-discussed topic. However, there's no escaping it. Our bodies need a proper start after waking up. To help them get going, they need a stimulus to get them working. Breakfast is just that. Furthermore, research has clearly shown that eating breakfast is closely correlated with metabolic rate. Moreover, it not only provides more energy in the morning but also has a positive effect on our metabolism.
The role of protein and omega fatty acids in the regulation of metabolism
Our metabolism is also closely correlated with the way we eat. Some foods can significantly speed it up, while others slow it down. The first group undoubtedly includes products with high protein intake. A high protein intake alone is closely linked to physical activity and muscle mass building. It's necessary for muscle growth, but it will also boost our metabolism. Protein takes much longer to digest than carbohydrates and requires much more effort from the body. Omega fatty acids, in addition to playing a very important role in the body itself, also influence cellular metabolism. They are responsible for reducing inflammation in the body and also regulate blood sugar levels. Furthermore, their important role from a metabolic perspective is to increase the sensitivity of cells to a specific hormone. I'm talking about leptin. It's responsible for the feeling of satiety, which causes us to eat less. It also has a positive effect on fat metabolism.
Vitamins and trace elements - role in metabolism
Vitamins and minerals are very important for a smooth metabolism. We're not just talking about acceleration, but metabolic pathways in general. Their deficiency, as well as their excess, can lead to a number of complications. Vitamin B6 , for example, is involved in the metabolism of carbohydrates and fats. Iodine, on the other hand, is an essential component of thyroid hormones, which are also responsible for their proper function. Biotin, on the other hand, contributes to the proper synthesis of proteins, as well as carbohydrates and fats. In general, micronutrients are very important for maintaining homeostasis in the body.
What can slow down our metabolism?
Naturally, metabolism slows with age, and we can't protect ourselves against this factor in any way. However, there are several others that also slow it down, but are completely modifiable. The first of these is a low calorific value of the daily diet . The problem in this case is that the body begins to behave similarly to starvation. This means slowing down vital processes, including metabolism itself. Similar effects can be caused by insufficient sleep duration and quality. The same applies to stress. It's utopian to do without it completely, especially in the 21st century. However, elevated cortisol levels in the blood can act as a kind of slowed metabolism. But these aren't the only factors that threaten our metabolism. Various pesticides, as well as trans fats, can also have a negative impact on it. They negatively affect the condition of the thyroid gland, which largely regulates our metabolism. In addition, trans fats are very difficult for our body to metabolize. They can also impair liver function, thus lowering the metabolic rate. Other factors are also worth mentioning. Excessive alcohol consumption, smoking cigarettes, and stimulants of all kinds also contribute to a slowing of metabolism. The same applies to low physical activity or certain chronic diseases.
Summary
Although a fast metabolism is commonly associated with a slim figure and a large appetite, this isn't its only benefit. A proper metabolism primarily allows us to maintain health and homeostasis in the body. Yes, it's worthwhile to support a faster metabolism, but it shouldn't be an end in itself. Also, remember not to slow it down. Therefore, it's best to limit any products or activities that negatively impact it.
