Simple strategies to help balance and boost your metabolism in 5 minutes or less
Metabolism is often thought of as how quickly a person burns calories and may be considered a blessing or a curse in managing a healthy weight.
But metabolism is not just the rate at which you burn calories. It’s a complex physiological and hormone-driven process that regulates how your cells process and create energy.
So many things can affect your own personal metabolic rate. If you have a health condition, be sure to seek professional medical advice before changing your lifestyle or eating habits.
Improve insulin response. Metabolism is driven by hormone responses, and insulin is a key player in the metabolic process. Ways to improve your insulin response include swapping refined flours and sugars for whole grains and fiber-rich fruits. A focus on eating low-glycemic foods can be a simple swap that can positively affect your metabolic process and improve the way your body burns energy.
Eat enough food. Not eating enough, like in yo-you crash diets can trigger your body to go into starvation mode and actually slow your metabolism and make it harder to manage your weight. Focus on getting enough nutrient-dense food with a focus on plant-centered, fiber rich foods.
- Read labels to minimize MDCs. Metabolism Disrupting Chemicals are grouped in a class of chemicals being researched for their endocrine disruptive properties. MDC’s are found in environmental exposure and current research is showing they have a host of negative benefits, including slowed metabolism. Some of these to watch out for include BPA, phthalates, and more.
- Get direct sunlight first thing in the morning. Even 5 minutes outside can trigger your internal clock and jumpstart your body’s hormone responses. Getting natural light in the morning helps regulate the circadian rhythm, which is associated with insulin sensitivity, glucose control, and energy expenditure.
- Take a cool shower. Research has shown taking cool showers has a host of benefits including boosting metabolic rate and stimulating the production of brown fat, which is a type of fat that helps to keep your body warm and actually burns energy, regulates glucose and metabolism! As a bonus, it also helps boost your immune system. (Don’t use this method if you have heart disease, unless you’re directed by your doctor.)
- Meditate. Cortisol, often referred to as the “stress hormone”, slows metabolism and makes your body more effective at storing fat. Using meditation, pranayama-style breathwork, or other ways to activate the parasympathetic nervous system can lower cortisol levels instantly and over time. In turn your body may be able to better regulate your metabolic processes.
- Drink herbal tea instead of sugar-sweetened beverages. Sugar-sweetened beverages, particularly those rich in fructose, particularly high-fructose corn syrup, slow metabolic rate and contribute to weight gain in the belly and hips. Oolong (rich in polyphenols) ginger, cinnamon . Instead, the polyphenols in Oolong tea may help balance metabolism. Ginger, also, may help with weight management through decreasing hunger and increasing thermogenesis, particularly when used as a hot drink at breakfast.
I hope these tips are a great way to get you started on boosting your metabolism naturally.
Disclaimer: Always remember to check with your doctor or pharmacist before taking supplements or herbs, especially if you’re taking medication or have a health condition, are pregnant, or breastfeeding. The author is not holding herself out as a licensed healthcare provider, and this information is strictly for informational purposes only.
