Metabolic Health: Understanding the Markers
Metabolic health, it’s a term that’s been buzzing around the health and wellness world for a while now. You’ve probably heard it, but do you truly understand what it means? Let’s break it down and discuss the key markers you should be paying attention to if you want to improve your metabolic health.
Blood Glucose
The first marker to look at is blood glucose or blood sugar levels. We want these levels to be stable, without the need for medication. Spikes and drops in blood sugar are signs of potential issues with insulin, which affects metabolic health. We want to eat to maintain healthy glucose levels
Blood Pressure
Have stable normal blood pressure without the use of medication. Blood pressure is regulated by the kidneys. The kidneys are influenced by glucose and insulin levels. When your blood sugar and insulin are well-controlled, your blood pressure tends to be as well. The body wants a tight balance.
Triglycerides and HDL
When we talk about metabolic health and cholesterol, we are looking at triglycerides and HDL and the ratio between them. You want low triglycerides and high HDL levels. The ratio between them should be 2 or less ideally 1 or less. Take your triglycerides and divide them by your HDL to see where you are at. This ratio reflects a lower risk of cardiovascular issues.
Healthy Body Weight
When looking at weight we are looking more at where any excess weight accumulates than hitting a certain BMI which can be very misleading. You want a waist circumference that is no more than half your height in inches or 35 inches for a woman and 44 inches for a man, whichever is smaller. I say smaller because when we are shorter our waist needs to be in proportion to our height. Waist measurement is an important indicator of metabolic health, as it is a simple and reliable way to assess abdominal fat accumulation.
Abdominal Fat
Abdominal fat is primarily made up of visceral fat. Visceral fat is the fat that surrounds the internal organs. Visceral fat is associated with insulin resistance, high blood sugar levels, high blood pressure, and abnormal cholesterol levels, all of which are components of metabolic syndrome. Metabolic syndrome is an assortment of conditions that increase your risk of type 2 diabetes, heart disease, and other health problems
Improving Your Metabolic Health
So, how can you improve your metabolic health? There are several ways to improve metabolic health, including:
- Exercise regularly to improve insulin sensitivity, reduce inflammation, and promote a healthy body weight.
- Eat a balanced diet for you. Figure out the foods that trigger inflammation in you and eliminate them. Focus on a diet that will balance out your glucose.
- Get good quality sleep. Poor sleep leads to insulin resistance, weight gain, and other metabolic issues.
- Manage your stress. Chronic stress raises cortisol levels, which leads to metabolic problems.
- Quit smoking since it is linked to type 2 diabetes and other metabolic problems. Quitting smoking can help improve metabolic health and reduce the risk of chronic disease
- Maintain a healthy weight. We want to strive for a weight we can maintain, and keep our metabolic markers in line. Remember, it’s not about being thin; it’s about being metabolically healthy.
Wrapping up Metabolic Health
Metabolic health is more than just your weight. It’s about making sure you are healthy on the inside, and things are running well to prevent chronic diseases. By addressing these markers, you can take control of your metabolic health and enjoy a healthier, more vibrant life.
