How does it feel to wake up exhausted or simply “out of sorts” every day or run out of steam mid-day. We wonder why we can’t seem to find the physical and mental energy to function properly and our productivity simply tanks. How often have we thought that we are suffering from a slow metabolism.
If it’s any consolation, you are not alone! Metabolic dysfunction or metabolic syndrome is more common than you think. Nearly a billion people worldwide suffer from metabolic syndrome. Moreover, in USA alone, every 1 adult in 3 has metabolic issues. Moreover, a key research has found that only 12% adults in the USA are lucky enough to enjoy optimal metabolic health and balance.
The Reason and Consequences of Metabolic Dysfunction
As a byproduct of modern lifestyle, our lives are far different from what our bodies need to live in, function and thrive. That’s why a lot of us are suffering from health issues like constant low energy and more serious health issues like, diabetes, obesity, chronic fatigue syndrome, irritable bowel syndrome (IBS) and fibromyalgia.
All these health afflictions are signs of underlying metabolic issues. Metabolic dysfunction is not just about having a slow metabolism, it’s a dysfunction is rooted in the mitochondria. Therefore, mitochondrial health is of vital importance for our body.
Healthy Mitochondria is Essential for Health
Mitochondria are called the ‘powerhouse’ of our body and rightly so. The mitochondria in our body convert the food we consume into energy that makes us live and function properly. So what role does mitochondria play in our body? Well, the best way to describe their importance for the body is to understand that mitochondria are the ‘powerhouse’ of the body. They convert food into a small molecule called adenosine triphosphate (ATP).
This cellular energy is what we need to fuel everything going on in the body. When your cells have energy, they can function properly at an optimized level. This means you having good appetite, having great skin, stabilized mood, better sleep.
However, without this energy at the cellular level, we cannot function: Our brain cells and cognitive functions would fall apart. Our immunity would go down and our body can degenerate critically.
Why Metabolic Dysfunction Occur
Faulty energy process causes metabolic dysfunction, which means inflammation and oxidative stress.
If it’s any consolation, you are not alone! Metabolic dysfunction or metabolic syndrome is more common than you think. Nearly a billion people worldwide suffer from metabolic syndrome. Moreover, in USA alone, every 1 adult in 3 has metabolic issues. Moreover, a key research has found that only 12% adults in the USA are lucky enough to enjoy optimal metabolic health and balance.
Another reason for metabolic syndrome is oxidative stress. Oxidation process is defined as the production of free radicals in the body during normal metabolic processes. However, when there is an imbalance in the oxidative process, an imbalance start occurring between free radicals and antioxidants. To elaborate in simpler terms, oxidative stress is like a wildfire in your body that cannot be contained.
As a result, the organs would start breaking down, eventually leading to milder health issues like fatty liver, childhood obesity, acne, mood swings, infertility, and more serious health issues like heart diseases, diabetes, infertility, cancer, stroke, Alzheimer’s disease, kidney failure, etc.
Image credit: David Garrison @Pexels
Mitochondrial Dysfunction and the Reasons Behind them
Mitochondrial dysfunction is the sign that the machinery in your body not working properly. There are lots of reasons for mitochondrial dysfunction.
- You might be deficient in key nutrients such as Vitamin B, Vitamin C, Magnesium, etc.
- You might be consuming ultra refined food.
- Environmental toxins overwhelming your metabolism.
- Sleep issues.
- Living in an unhealthy environment and experiencing environmental stress.
Signs of a Good, Healthy Metabolism
When your body’s metabolism is functioning properly, your body would have more energy to perform its key functions. This means you having:
- More energy
- Lesser aches and pains
- Good skin, hair and nails
- A stronger immune system
The Bio Markers for a Healthy Metabolism
So we need to bring our lifestyle back to the environment which is needed by our bodies to function in. This also means making healthier choices every day in terms of our diet and the environment we build around ourselves.
Elements that Create Bad Energy and Metabolic Dysfunction in the Body
Our metabolism get weakened through the following practices:
- Consuming natural, unrefined, unprocessed food
- Movement and exercise
- Intermittent fasting
- Strength training
- Exposure to natural light during the day
- Minimizing exposure to artificial light
- Getting quality sleep
The Importance of Diet and Metabolic Imbalance
While there is a list of reasons for metabolic dysfunction, this article would only deal with the link between diet and metabolism.
A processed diet or one high in sugars leads to more glucose production which means more fat gets stored in the body. Ultra refined and processed food overwhelm our metabolism system and as a result, our ATP production gets lowered.
Image credit: Rachel Claire@Pexels
How to Cultivate a Healthier Metabolism Through Diet
Going for a simple diet is the first and foremost thing needed for a healthier metabolism. Here is what you need to know:
Micronutrients and Antioxidants
Micronutrients and Antioxidants strengthen the mitochondria and reduce anti oxidative stress in the body. In addition, they enable our bodies to handle glucose. Micronutrients and Antioxidants also a play a major role in helping the protein molecules in the body maintain their structure. And these are only a handful of functions they carry out in the human body. Micronutrients and Antioxidants are elements like magnesium, selenium, zinc, Vitamin B, vitamin D. Here is an overview of the food sources from which we can acquire Micronutrients and Antioxidants:
| Foods Rich in Micronutrients and Antioxidants | |
| Vitamin D | Fatty fish, egg yolks, mushrooms |
| Selenium | Brazil nuts, tuna, turkey, chicken, sardines, eggs |
| Magnesium | Nuts, pumpkin seeds and spinach |
| Vitamin B | |
Omega 3 Fatty Acids
They help our cells maintain their structure and elasticity. They strengthen our heart and cardiovascular system and hormonal health. Thus, they protect the mitochondria against diseases and threats and help the body’s natural inflammatory response normalize after an illness.
| Omega 3 Fatty Acids | |
| Sea life | Tuna, salmon, sardines, mackerel |
| Nuts & Seeds | Flaxseeds, chia seeds, walnuts |
| Animal source | Chicken and eggs |
| Vegetables | Brussels sprouts |
Fiber
Fiber doesn’t get broken down into glucose. It regulates the appetite and help the body cleanse itself. They facilitate the mitochondria in its functioning. More importantly, fiber protects the body against inflammation by slowing down digestion and absorption of environmental toxins
| Fiber Rich Diet | |
| Pulses, beans and legumes | Legumes dry and fresh beans, and soybeans dry and fresh peas lentils chickpeas peanuts Pulses dry beans dry peas chickpeas lentils Beans pinto beans kidney beans great northern beans fava beans lima beans mung beans black eyed peas cannellini beans black beans adzuki beans |
| Nuts & Seeds | Flaxseeds, chia seeds, walnuts |
| Fruits and Vegetables | Artichoke, avocado, raspberries, blackberries |
Protein
Proteins are the building blocks of our body and help our cells maintain their structure, shape and form by helping us maintain our muscles and tissues. Some types of protein in our body also enable chemical processes to take place, they help us maintain our weight. Proteins also help us maintain our blood sugar levels, as our body takes more time to digest protein. Thus, it keeps us full longer and maintains our energy levels and body mass as we age.
| High Quality Meat Sources | |
| Meat | beef, lamb, veal |
| Poultry | chicken, turkey, duck, eggs |
| seafood | Fish, prawns, clams, crab, lobster, mussels, oysters, |
| Dairy | Milk, yogurt, cheese |
| Nuts | almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds |
| Pulses and legumes | lentils, beans, chickpeas, peas, tofu |
Probiotics
Probiotics contain healthy bacteria that improve gut health. They also promote mitochondrial health by enabling the mitochondria to ‘breathe’ and thus preventing metabolic dysfunction.
Probiotic Rich Food
Pickles, Yogurt, Kefir, Sauerkraut, Tempeh, Miso, Kombucha, etc.
Critical Summary
Lack of energy, exhaustion, and chronic fatigue are signs of metabolic dysfunction. Metabolic dysfunction points towards mitochondrial issues in the cell. Metabolic dysfunction can be caused by deficiencies in key nutrients, consumption of ultra-refined food, environmental toxins entering our food chain. A healthier metabolism can be achieved through a simple diet rich in micronutrients and antioxidants, omega-3 fatty acids, fiber, protein, and probiotics.
So, why is it important to ensure that your diet all of these aforementioned elements? Simply put, when your body is full of nutrients, it becomes easier for the cells get access to the nutrients it needs to function at the optimal level and repair itself. Thus, there is a need to be mindful about your food choices is critical for your health, wellness, longevity and the ability to live a life free from chronic illnesses.
