When we hear about metabolism we talk about balanced weight, a nutritious diet, and improved immunity. Your doctor may have mentioned this to you many times, but have you ever wondered what metabolism is and why it is important for health? In fact, many of the body’s functions are related to metabolism to keep the body healthy, but a weak lifestyle interferes the metabolic functions. Now you must be wondering how we can increase metabolism. So through this article, you will get a basic knowledge of what kind of diet we should eat to improve metabolism. First of all, let us know what metabolism is.
What is Metabolism?
The chemical reaction of various compounds in the body is called metabolism. These chemical reactions convert food into energy. In fact, metabolism is responsible for almost every activity of the body, such as:
- Blood circulation
- Controlling body temperature
- Compress the muscles
- Digestion of food and nutrients
- Protecting the body from toxins through urine and feces.
- Smooth brain and nerve function
You need a limited amount of energy to do your daily work. When you eat too much for this limited energy, it accumulates fat and causes obesity.
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The amount of energy required in the human body per day is called the metabolic rate of the body. it can be divided into 3 parts as follows –
- Basal metabolic rate – This is the energy used by the body when a person rests. This energy helps all body systems to work properly. It occupies about 50 to 60 percent of the total energy.
- Energy used during physical activity – If an average person is physically active for 30 to 45 minutes continuously, about 20% of the total energy is used during this time.
- A thermic effect of food – About 5 to 10 percent of the total energy is used in the process from food intake to food digestion.
The rate of metabolism in the body depends on a variety of factors, including:
- Fat amount in the body.
- Dieting or starvation can reduce metabolism.
- The rate of metabolism may decrease with age.
- After the age of 30, cells from the muscles, liver, kidneys and other organs begin to decline. It can also reduce the rate of metabolism.
- Male body has a higher metabolic rate than females.
- The rate of metabolism may be hereditary.
- During disease, the body needs more energy to form new tissues and to fight against the disease.
- Physical activities also affects metabolic rate.
- The amount of certain types of drugs, caffeine and nicotine in the body.
- Lack of any nutrition.
- Thyroid problems caused by hormonal imbalances.
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How to Increase Metabolism?
Did you know that metabolism is very important for the body? If the metabolism is not good, it can directly affect the body. Following are some of the ways to fix the metabolism, which may be easier and more efficient. On the other hand, make sure that the home remedies mentioned below do not cure metabolic problems. The intake of these may help to increase metabolism to some extent.
1) Green tea:
Green tea contains an ingredient called epigallocatechin-3-gallate, which helps increase metabolism. It can lower the risk of diabetes and heart disease. In addition, green tea affects metabolism and improves glucose metabolism, which can benefit diabetics. In addition, green tea has anti-obesity properties that can prevent obesity.
According to a study, nuts can help reduce the factors that affect metabolisms, such as metabolic symptoms and obesity. Metabolic syndrome can increase the risk of diseases such as heart disease, type-2 diabetes, and stroke, which can reduce the rate of metabolism.
If you are trying to increase your metabolism, drinking coffee instead of tea may be beneficial. In fact, coffee can increase fat metabolism by increasing the body’s metabolic rate. This means that coffee mixes with oxygen to convert food into energy and can prevent it from accumulating as fat. According to a scientific study, if obese people consume limited amounts of coffee, then obesity can be reduced to some extent.
4) Fresh fruits:
According to research, there is considerable benefit in including fresh fruits in a regular diet to increase metabolism. Some fruits have anti-obesity properties which help in improving the metabolic rate. Fruits are rich in fiber and water, which makes them easier to digest. Most fruits are low in fat and calories, but they are easily absorbed by the stomach. Some fruits are rich in sugar, which can increase the risk of developing diabetes. Therefore, diabetics should consult their doctor once before eating these kinds of fruit. Apple, bananas, blueberries, grapes, etc. can be eaten to increase metabolism.
5) Protein foods:
According to a scientific study, reducing the amount of fat in your diet and increasing the amount of protein can help in weight control. To do this, exercise regularly and eat a protein-rich diet. Eating a protein-rich diet makes you full for a long period of time. Therefore it can improve weight control as well as metabolism. Protein is the largest source of energy from food. Eat fish, soya, mushrooms, tofu/cottage cheese, beans, milk, eggs, etc. to increase metabolism.
There are many benefits to including vegetables in your metabolic diet. The leafy veggies have phytochemicals and anti-obesity properties, which prevent the growth of adipose tissue causing obesity and help to increase metabolism. The veggies also protect the body against oxidative stress and inflammation caused by adipose tissue.
Moreover, like most fruits, veggies are also low in fat and calories. For which appetite is reduced and weight is controlled. As mentioned above, a balanced weight also improves metabolism. So make sure to take fresh vegetables to increase metabolism.
7) Full fat Curd:
Curd contains lactic acid bacteria, which are good for the intestines and can help improve digestion. It can help control appetite as well as balance blood sugar. Therefore, you should take milk daily to control your weight, balance your energy and deal with type 2 diabetes.
8) Dark chocolate:
Dark chocolate is one of the unique ways to increase metabolism. According to one study, consuming 40 grams of dark chocolate daily for 14 days can improve metabolism. Its properties can help in relieving stress-like problems by controlling stress hormones. In addition, dark chocolate contains cocoa, which has anti-obesity properties. Therefore, it can help reduce obesity. It can also be used in diabetes. In fact, dark chocolate has antioxidant properties that increase insulin sensitivity and may be helpful in relieving type-2 diabetes.
Turmeric has anti-inflammatory and antioxidant properties, which can be used as a remedy for metabolic disorders. The quality of turmeric can help prevent obesity and metabolic-related health problems like- heart disease, stroke, type-2 diabetes, etc.
10) Apple cider vinegar:
Apple cider vinegar may be helpful in increasing metabolism. Apple cider vinegar has antioxidant properties that can relieve oxidative stress. It can also be used to prevent heart disease caused by obesity. Moreover, with the help of apple cider vinegar, you can control your blood pressure as well as your cholesterol.
Chilies are delicious as well as healthy. In fact, chili contains an active substance called Capsaicin, which can help in weight loss. In addition, chili can reduce the risk of diseases such as instability, diabetes, and heart disease by controlling weight with insulin levels in the body.
12) Fenugreek seeds:
The qualities of fenugreek seeds can help improve metabolism by reducing fat cells in the body and regulating digestive enzymes, antioxidants, blood sugar levels and increasing insulin sensitivity. These can help relieve oxidative stress and help control blood pressure. Therefore, the use of fenugreek seeds may be beneficial in improving metabolism.
Garlic intake may help in lowering the levels of triglycerides, lipids and harmful cholesterol in the blood. Garlic has anti-inflammatory and antioxidant properties that can increase metabolism as well as fight against diseases like obesity and diabetes.
According to research, cinnamon can help in relieving metabolic symptoms such as heart disease, diabetes, and stroke. It contains compounds like cinnamaldehyde, cinnamate, and eugenol which can help control blood sugar, obesity, and high blood pressure.
Lentils are one the rich sources of protein. These are also rich in sugar, minerals, and vitamins. Lentil has bioactive compounds that can help protect the body against various diseases such as obesity, diabetes, heart disease, and cancer. Lentils have antioxidant, anti-inflammatory, anti-obesity, anti-cancer, and anti-diabetic properties which can help to treat metabolic disorders/dysfunction. Lentil contains polyphenols, which can be used to reduce the risk of metabolic symptoms such as diabetes, obesity, and heart disease. All of these diseases can lead to a decrease in metabolic rate.
16) Ajwain / Oregano:
Ajwain has antioxidant and anti-inflammatory properties that can help to increase metabolism. This increased energy expenditure in the body reduces food intake by controlling appetite. They can help control blood pressure and cholesterol by controlling prostaglandin levels. Prostaglandin is a type of chemical compound that acts like a hormone in the human body.
From the above article, you must have come to know about metabolism in the human body till now. We hope the information included in the article will help you in various ways with different health conditions. Thank You!