Metabolism

What is it?

Metabolism is a combination of biochemical processes that your body uses to convert food into energy. These metabolic processes include breathing, eating and digesting food, the delivery of nutrients to your cells through the blood, the use of energy by your muscles, nerves, and cells, and finally the elimination of waste products from your body. 

Why is my Metabolism so slow?

Everyone's metabolic rate is different. You might wonder why other people seem to have a fast metabolism and you have a slow metabolism. Or you noticed as you age your metabolic rate slows down. You are not alone, there may be several reasons why.

• Age: Metabolism slows as we age.
• Gender: Men generally have a higher metabolism than women.
• Body size: Bigger bodies burn more calories.
• Body temperature: Metabolism increases when the body is exposed to extreme temperatures.
• Caffeine or stimulant intake: Your metabolism may increase if you consume a stimulant like caffeine.
• Hormones: If thyroid hormones are not produced properly by your body, your metabolism may increase or decrease depending on the hormone level.
• Pregnancy: Women who are pregnant have a faster metabolism.
• Food intake: If you don't eat enough food, your metabolism slows. Severe diets, especially when you also exercise, teach your body to make do with fewer calories. That can backfire, because your body clings to those calories, which makes it harder to take weight off.
• Body composition: Lean muscle mass burns more calories than fat even when your body is at rest.
• Activity level: When you move more during the day, either through exercise or routine daily movements (like walking or standing) your body burns more calories.
• Your Genes: Metabolism is how your body changes food into energy. If your body is slow at burning calories while you rest or sleep, you probably got that from your parents, through your genes.
• Lack of sleep: Good shuteye helps your metabolism stay steady. When you toss and turn night after night, it’s harder for your body to use energy well, which can make conditions like diabetes and obesity more likely. 
• Lack of water: Without water your metabolism can come to a standstill. Water may also help you burn energy and fuel weight loss.
• Not enough calcium: You need it for more than your bones. It’s also a key nutrient for a swift metabolism, among the other positive things it does for your body. Many people don’t get enough of it.
• Some medications can slow your metabolism: These include many antidepressants and certain antipsychotics doctors use to treat schizophrenia. Many other medications, like those that slow the heart rate, also can have that effect.
• Carbs: Unhealthy carbohydrates can help you manage your weight and burn fat faster. But your body needs them to make insulin. Go low carb all the time and you make less of this key hormone. Your metabolism stalls and you don't burn as many calories as you once did. 
• Sleeping habits: Working different shifts messes with your body’s natural sleep cycle Those changes can lead to a sluggish metabolism and other problems like diabetes and obesity.
• Meals times: When you eat is as important as what you eat. Skipping meals or grabbing a bite on the go creates social -- and metabolic -- jet lag. Shifting mealtimes can wreak havoc with your metabolism and raise your risk for heart disease.
• Stress: When you are in a stressful situation, your body makes a hormone called cortisol. It’s meant to give you a quick boost of energy. But if you’re stuck in a stressed-out zone, the body thinks you still need to fight, so it keeps making cortisol. High levels of this hormone make it harder for your body to use insulin. That puts the brakes on your metabolism and fuels weight gain
• High fat diet: Eating loads of fatty foods like greasy burgers and buttery goodies is never a healthy idea. It changes how your body breaks down foods and nutrients. Your body’s ability to use insulin is affected, too.That’s called insulin resistance, and it’s been linked to obesity and diabetes. 

Ways to raise your metabolism.

• Look for ways to sneak more activity into your day.
• If you have a medical condition, keep up with your treatment. And make it a priority to nip stress in the bud.
• Most adults need 7-9 hours of sleep. If you’re not there now, try it for a week and see how much better you feel.
• keep your weight-loss plan realistic, not drastic.
• Eat more foods that are naturally rich in water, such as watermelon or cucumbers.
• Eat and drink calcium rich foods.
• Talk to your doctor if you noticed your metabolism changed after starting a new medication.
• Get your carbs from fruits, vegetables, and grains that are rich in nutrients, like sweet potatoes and whole wheat flour. They’ll keep your metabolism in check and head off those cravings that can take you off-track.
• Reset your body clock. If you take a lot of red-eye flights, get a different departure time. If you work at night and can’t change, talk to your doctor about healthy ways you can get on track.
• Try to stick with regular mealtime with your family and stick to it.
• Find ways you can de-stress. Breathe deep. Do something you love. Find what works for you.
• Stay away from high fatty foods. Reach for more fruits and vegetables and drink more water. Beans, peppers, and shellfish are good options, too.
• Replace cooking fat with coconut oil it is high in medium chain fats.

Tip:

According to (HealthLine) Green tea and oolong tea have been shown to increase metabolism by 4–5%.

Bottom Line:
Making small lifestyle changes and incorporating these tips into your routine can increase your metabolism. Having a higher metabolism can help you lose weight and keep it off, while also giving you more energy.

 

References:
https://www.britannica.com/science/metabolism
https://www.verywellfit.com/
https://www.webmd.com/diet/obesity/ss/slideshow-slow-metabolism
https://www.healthline.com/nutrition/10-ways-to-boost-metabolism