Overview

What do you know about metabolism? 

Metabolism is a normal process that happens in a living body to ensure life continues such as through growth, reproduction, and maintaining life in general. The process of metabolism occurs in two forms, that is the breaking down of complex or larger molecules to small ones to release energy (catabolism) or the build-up of compounds from smaller molecules thereby storing up energy (anabolism). Metabolism plays essential roles in the human body that include; converting food into energy using the particles obtained from food as building blocks for larger and essential molecules needed in the body, and managing hormone levels. Additionally, metabolic waste products can be eliminated from the body. 

Importance of metabolism in overall health

Metabolism is necessary for us humans to carry out our daily lives, and as such, listed below are some processes which emphasise the importance of metabolism:

• Through the food we eat, metabolism provides the energy needed by the body to carry out normal functions such as breathing, digesting foods, regulating body temperature and repairing body tissues
• Metabolism has a huge influence on body weight management, that is the rate of metabolism affects the way the body burns down calories. It is noteworthy that people with fast metabolisms tend to maintain healthy weights easily compared to slow metabolisers (people with a slow metabolism)
• Metabolism helps in building muscle tissues and also aids in the maintenance of these muscles
• Hormonal balance is necessary for normal life processes. Hormones such as insulin, thyroid hormones, and cortisol play crucial roles in metabolic rates. Hence, any imbalance in the hormones of the body can disrupt the metabolic rates and may cause disorders such as metabolic syndromes
• Generally, metabolism impacts health outcomes, that is, maintaining a healthy metabolism helps prevent certain health conditions such as diabetes, heart diseases, fatty liver diseases etc.

Factors affecting metabolism 

The factors affecting metabolism can be grouped into two; genetic and physiological factors, and environmental and lifestyle factors. 

Genetic and physiological factors 

Age

The rate at which metabolism occurs in humans decreases with age. Studies reveal that children between the ages 3 to 5 years metabolize more than others. Hence, metabolism occurs faster in childhood, declines in middle age, and reduces further in old age.¹

Hormones

Changes in hormonal balance, such as during pregnancy and menstruation, affect the metabolic rate.² A study also showed that the thyroid gland produces most hormones that affect metabolism, therefore, over or under-production of these hormones may lead to several metabolic disorders.

Sex

The rate of metabolism is different in both people assigned male at birth (AMAB) and assigned female at birth (AFAB). A study shows that the reason behind this is that AFAB people have more body fats and fewer muscle tissues as compared to AMAB people, owning to the fact that AFAB people's rates of metabolising substances decreased by 5-10% as compared to AMAB people.³

Genetic factors

The reasons people metabolise differently can be attributed to their genetic makeup.⁴ A 20 to 95% difference in metabolism is due to genetic factors. This difference in the genetics of individuals can cause people to respond differently to things ingested affecting absorbed, digested, metabolised, and even excreted.

Disease

There are certain diseases that may affect metabolism.² A research study shows that when sick, the body - while creating immune responses - also generates tissue, and these tissues tend to increase the rate of metabolism two-fold.⁵

Environmental and lifestyle factors 

Diet

The food people include in their diets has significant control over the rate of metabolism. After consuming a meal, metabolism rises up to 2-30%, which depends on the quality of the meal, quantity, and even the kind of meals, especially spicy food. 

Climatic conditions

The body is designed to maintain a certain temperature, and a shift in the temperature of the environment may affect the rate of metabolism as the body tries to keep an average temperature. Studies show that people living in areas with high temperatures have higher metabolic rates than people living in environments where the temperature is moderate or low.⁶

Ways to change your metabolism

This section highlights ways one can change the rate at which their body metabolises. Below three main points are captured: diet, physical activity, and other lifestyle changes.

Diet

Diet alters the metabolic rates in individuals, often influenced by the type of meal taken. Eating meals with high protein increases metabolism. This is because, compared to carbohydrates and fats, proteins need a lot of energy to break down and metabolise. Additionally, to some extent, spicy foods enhance metabolic rates.

Most people believe that eating food with fewer calories increases their metabolic rate, however in fact the reverse happens: the body slows down metabolism to help conserve energy. The concept of intermittent fasting plays a key role in improving metabolism by triggering essential hormones needed in fat metabolism.⁷

Physical activity

Physical activities such as strength training and high-intensity interval training (HIIT) increase the volume of muscles and as such increase the number of activities of metabolic enzymes in the muscles, leading to higher metabolic rates.

Other physical activities, such as engaging in cardio exercises, can promote insulin response in the liver and elevate pancreatic beta cell function.⁸

Lifestyle changes 

Adopting healthy lifestyle changes can have a significant effect on metabolism. Such lifestyle changes include regular exercise, which may be as small as taking walks, eating more proteins and spicy foods, and lastly, other factors that influence metabolism such as staying hydrated, having healthy sleeping patterns, and reducing stress.

Substances that boost metabolism 

Several medications are employed to boost metabolism. These medications elevate the rate of metabolism thereby burning up fats. Meditations like this can be either vitamins, minerals or natural plant products.  Examples of these medications as highlighted by some studies are: 

• Green tea
• Capsaicin 
• Chromium 
• Soluble fibers
• Caffeine 
• Ginger
• Vitamin B
• Choline

These boosters provide some benefits to the body as well as some risks. The benefits of using these supplements to increase metabolism may involve; reducing body fats, providing the body with lean muscles and enough energy for carrying out physical activities, as well as causing decreased appetite levels. In all of these benefits, risks of using medication to alter metabolism exist, and they are; insomnia, stomach upsets, anxiety, nervousness and increased blood pressure. You should also be wary of products that advertise themselves as being able to boost metabolism, without containing any substances with a proven metabolism-increasing effect, or insufficient quantities of substances that in fact can increase metabolism. Consult with your doctor before taking any new supplements or medications to ensure they are right for you and don’t interact with any medications or treatments you are currently taking.

Frequently asked questions (FAQs) 

Can I change my metabolism rate? 

Yes, you can alter your metabolism. Aside from genetic factors that play a significant role in metabolism, there are certain lifestyle changes which when adopted can change your metabolism rate, such as changes to diet, exercise, and sleep.

Does building muscle help increase metabolism?

Yes, increasing muscle mass can boost your metabolism.

How does ageing influence metabolism? 

The rate of metabolism reduces as one grows older, this is because the body undergoes several changes such as loss of muscles, accumulation of body fats, and normal physiological changes in the ageing process. Your metabolism typically slows down due to muscle loss and hormonal changes. Staying active can help maintain muscle mass.

Does intermittent fasting affect metabolism? 

Intermittent fasting can have an influence on the metabolism occurring in the body. It can also improve hormone sensitivity, such as insulin. 

How can I know if my metabolism is slow?  

You can know if you have a slow metabolism by looking out for the following symptoms which can suggest a slow metabolism. This includes unexplained weight gain, fatigue, difficulty losing weight, and feeling cold often. Additionally, it is important to consult healthcare providers to accurately determine your metabolic rate through tests and assessments.

Summary 

Metabolism, as discussed in this article, is a chemical process that occurs inside the body to help maintain normal life functions, either by breaking down compounds to produce energy, or using up energy by synthesising new molecules in the body. It is important to maintain a healthy metabolic rate to sustain the regulation of normal body weight and the overall health of the body. It's crucial to remember that there are tactics that help boost metabolism but these may come with side effects, and the effects of the changes are frequently negligible. Long-term, substantial, sustained improvements in metabolism usually necessitate a mix of lifestyle, exercise, and food adjustments. It is best to speak with a healthcare provider before making significant adjustments.