Your body converts food into energy with the significant help of your metabolism. Your metabolism is crucial in maintaining energy levels, a healthy weight, and overall wellness. When your metabolism is not functioning well, your calories won’t burn efficiently, and you feel a significant decrease in energy. This can happen due to several factors, from genetics to lifestyle habits. This article will help you to understand these factors and provide advice on how to maintain a steady metabolic rate.
1. Your Genes
It is possible to inherit a slow metabolism because your genetic makeup contributes to your metabolic rate. If your gene leads to a slower metabolism, you will burn fewer calories while you rest. This is not something you can change, but you can take certain steps to boost your metabolism. You can consider exercising, as physical activity significantly burns calories. Physical activities such as walking, jogging, or strength training can improve your body’s energy use.
2. Hormonal Imbalances
Persons struggling with hormonal changes may have a slower metabolism. Hormonal shifts can affect your metabolism, especially those caused by thyroid disorders or diabetes. Hormonal changes caused by stress can also slow your body’s energy use, causing fatigue. Persons with diagnosed hormonal issues can do stress-relieving practices while following the treatment plan prescribed by their doctor. Activities that are effective in managing stress include yoga, meditation, and journaling. These activities lessen the impact on your metabolism.
3. Lack of Sleep
Your body needs sufficient sleep to function properly, and so does your metabolism. Poor sleep quality has been linked to conditions like obesity and diabetes, both of which will slow your metabolism. Adequate sleep means sleeping for 7 to 9 hours. Aim to achieve said hours each night by creating a bedtime routine. You can also avoid things that affect your sleep, such as caffeine late in the day and screen time close to sleeping hours.
4. Overly Strict Diets
Many people participate in crash diets or diets that restrict calorie intake. However, these lead to a slower metabolism. These strict diets cause your body to shift into ‘survival mode,’ which means conserving energy and holding onto calories. A balanced diet is the best to have, as it maintains a steady metabolic rate. Your nutritious diet should include proteins, complex carbohydrates, and healthy fats.
5. Low Iodine Intake
Your thyroid needs iodine to function properly and regulate your metabolism. However, iodine is oftentimes missing from popular cooking salts, such as sea salt. Using sea salt and omitting iodine from your diet can lead to deficiencies that slow your metabolism. Consider replacing sea salt with iodised table salt. You can also include foods rich in iodine, such as shrimp, seaweed, and fortified cereals.
6. Dehydration
Dehydration affects your body in many ways, including stalling your metabolism. Research has shown that a hydrated body burns calories more efficiently than one suffering from dehydration. Drinking more water will also prevent you from overeating since it helps to make you feel full. Develop a habit of consistently drinking water throughout the day and eating more water-rich foods such as watermelon, cucumber, and celery.
7. Insufficient Calcium Intake
A body low on calcium will result in poor metabolic health. Your body needs calcium to function properly and burn energy efficiently. You can increase your calcium intake by eating foods high in calcium. Dairy products, fortified plant-based milk, leafy greens, and tofu are good sources of calcium.
8. Keeping the Thermostat Too High
Brown fat burns calories to generate heat. This type of fat is affected by warm indoor temperatures. When it is too warm, your body’s production of brown fat is limited, which slows your metabolism. To prevent this from happening, you can lower your thermostat to about 66°F (19°C) while you sleep. You can also increase your body’s brown fat production by engaging in outdoor activities when the weather is cold. You can go for a brisk walk or a jog.
