You may feel tired, cold or that you've gained weight. Maybe your digestion seems a bit more “sluggish”. You may be convinced that your metabolism is slow. Why does this happen? Why do metabolic rates slow down? What can slow my metabolism? Why is that snail so curious about these questions? Metabolism includes all of the biochemical reactions in your body that use nutrients and oxygen to create energy. And there are lots of factors that affect how quickly (or slowly) it works, i.e. your “metabolic rate,” which is measured in the dreaded "C" word: Calories. But don't worry – we know that metabolic rate is much more complicated than the old adage “calories in calories out!" In fact it's so complicated I'm only going to list a few of the common things that can slow it down. Examples of common reasons why metabolic rates can slow down:
I'll briefly touch on each one below and I promise to give you better advice than just to “eat less and exercise more”. Low thyroid hormones Your thyroid is the master controller of your metabolism. When it produces fewer hormones your metabolism slows down. The thyroid hormones (T3 & T4) tell the cells in your body when to use more energy and become more metabolically active. Ideally it should work to keep your metabolism just right. But there are several things that can affect it and throw it off course. Things like autoimmune diseases and mineral deficiencies (e.g. iodine or selenium) for example. Take control tip: Talk with your doctor about having your thyroid hormones tested and enjoy thyroid supporting foods like dulse, kelp & other sea vegetables for iodine and Brazil nuts for selenium. Your history of dieting When people lose weight their metabolic rate often slows down. This is because the body senses that food may be scarce and adapts by trying to continue with all the necessary life functions and do it all with less food. While dieting can lead to a reduction in weight and amount of body fat it unfortunately can also lead to a reduction in the amount of muscle you have. More muscle means faster resting metabolic rate. Dieting doesn't work. Nutrient-dense whole food and cultivating a positive relationship with food and your body are the key factors in fueling your body. Take control tip: Make sure you're eating enough nutrient-dense foods without over-consuming so you fuel your body. Whole, plant-based choices like nuts, seeds, fresh fruits and fresh veggies, especially raw ones, fuel and burn the most efficiently. Your size and body composition In general, larger people have faster metabolic rates. This is because it takes more energy to fuel a larger body than a smaller one. However, you already know that gaining weight is rarely the best strategy for increasing your metabolism. Muscles that actively move and do work need energy. Even muscles at rest burn more calories than fat. This means that the amount of energy your body uses depends partly on the amount of lean muscle mass you have. Take control tip: Do some weight training to help increase your muscle mass. A regular routine with some form of resistance like using exercise bands or swimming or any exercise in water can help gently build muscle if you aren't likely to use traditional weights. Which leads us to... Your activity level Aerobic exercise temporarily increases your metabolic rate. Your muscles are burning fuel to move and do “work” and you can tell because you're also getting hotter. Even little things can add up. Walking a bit farther than you usually do, using a standing desk instead of sitting all day, or taking the stairs instead of the elevator can all contribute to more activity in your day. Yeah, you know all this, but do you remind yourself to do it? Take control tip: Incorporate movement into your day. Get up and move and stretch after 15-20 minutes of sitting. Throw on a tune and dance for 3 minutes. Exercise your right to exercise regularly. It's like voting: use it or lose it. Kinda. Lack of sleep There is plenty of research that shows the influence that sleep has on your metabolic rate. The general consensus is to get 7-9 hours of sleep every night. Easier said than done, right? Hormonal imbalances caused by stress (emotional, physical or nutritional) can keep us up at night. Excessive caffeine, sugar, heavy meals before bedtime.....they can keep us up, too. Daily exercise will help with reducing stress and burning off stimulants like caffeine. Exposure to bright light and screen time before bed messes with circadian rhythms that modulate sleep and waking and seasonal changes of light can throw us off, as well. Take control tips. There are so many I'll list them:
Okay! Now I'm getting up and away from this screen and moving my body! How about you? And when you've danced or stretched or walked....c'mon back and check out my recipe for this super-yummy, selenium-rich Raw Cacao Brazil Nut Breakfast Blast that is great as a mid-afternoon pick-me-up, too. Shine on, happy people!
xoxo Beth
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AuthorSoul Full Living is about connecting with what honors and nourishes your soul. Archives
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