Metabolic health

Metabolic health is a crucial aspect of our well-being and it still often goes unnoticed. Yet we live in an age in which there is a lot of talk about health, prevention and healthy lifestyles. But metabolic health is not talked about enough, even though it affects so many aspects of our daily lives — from the energy level with which we wake up in the morning to our life expectancy. Metabolic health concerns everyone, not only people who are overweight, as is commonly believed. Even people of normal weight, or even thin, can have a compromised metabolism and be at risk for their health.

What is metabolic health

Metabolic health is the ability of our body to efficiently process the nutrients we take in through food, turning them into energy without causing harm to the body. It is a delicate balance between several physiological parameters: blood glucose (blood sugar), cholesterol, blood pressure and percentage of body fat. A person is considered metabolically healthy when all of these values are within normal limits without the need for medication to keep them under control. Unfortunately, when even just one of these factors becomes altered, the risk of developing chronic conditions grows significantly. These include:

• Type 2 diabetes
• High blood pressure (hypertension)
• Cardiovascular diseases
• Some forms of cancer
• Hepatic steatosis (fatty liver)
• Metabolic syndrome, a condition in which several risk factors coexist and reinforce one another

These diseases not only impair quality of life, but also place an enormous burden on public health systems.

The link between lifestyle and metabolism

Metabolic health can be improved — and in many cases restored — through lifestyle. There are three fundamental pillars to start from: diet, physical activity and sleep.

Diet

“You are what you eat” is a common saying that everyone knows. And it is not just a figure of speech. The modern diet, often too rich in simple sugars, saturated fats, refined flours and ultra-processed foods, is among the main culprits of the epidemic of metabolic dysfunction we are experiencing. These foods lead to blood sugar spikes, increase visceral fat — the fat that builds up around the organs and is particularly harmful — and promote chronic low-grade inflammation, a silent but extremely dangerous condition for the body. A metabolically healthy diet should instead be rich in fiber, seasonal vegetables, whole grains, legumes, lean proteins (such as fish, eggs and poultry) and healthy fats, such as those found in nuts, seeds, extra virgin olive oil and oily fish. The most studied and recommended reference model is without a doubt the Mediterranean diet, a UNESCO heritage and a true ally of the metabolism.

Physical activity

Exercising does not just mean “burning calories.” The greatest benefit of regular physical activity is improving insulin sensitivity, that is, helping the cells respond better to this important hormone that regulates blood sugar levels.

You do not need to become a marathon runner: 30 minutes a day of brisk walking, cycling, swimming, dancing or even simple bodyweight exercises are enough. The secret is consistency. Besides the metabolic benefits, physical activity improves circulation, strengthens the heart, lifts the mood and promotes deeper sleep.

Sleep

Too often underestimated, quality sleep is a valuable ally of metabolic health. Sleeping too little or poorly alters the levels of hormones such as leptin and ghrelin, which regulate fullness and hunger, respectively. The result? We feel hungrier, especially for sugars and fatty foods. In addition, sleep deprivation is associated with increased levels of cortisol (the stress hormone), which in turn can contribute to fat accumulation and insulin resistance. For a healthy metabolism, experts recommend at least 7-8 hours of sleep per night, ideally regular and uninterrupted.

Why metabolic health matters for everyone

One of the most common mistakes is to think that metabolic health concerns only people with a high body weight. In reality, it is possible to have a normal weight and a compromised metabolism. In these cases we speak of “metabolic obesity” or being “skinny fat”: people who look fit but have off-range values for cholesterol, blood glucose or blood pressure.

That is why it is essential to monitor your metabolic health regularly, regardless of how you look. Some basic checks can make a difference:

• Blood tests: fasting blood glucose, lipid profile, insulin
• Blood pressure
• Waist circumference measurement (an indicator of visceral fat): values above 102 cm for men and 88 cm for women are considered at risk
• Assessment of body weight in relation to body composition, rather than just the number on the scale

Tests and checks that can be carried out at the facilities of the NefroCenter group (all the information is also available on social channels) , which pays close attention to the problems of metabolic health, including through its initiatives for the prevention of diabetes, one of the main consequences of poor metabolic health.