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Could your metabolism be slowing down? The first step to understanding your body!
Hello! I'm John, a blog writer who supports your health and happiness every day.Even though I eat the same as when I was younger, I think I'm gaining weight more easily...""I can't get rid of my fatigueHave you ever felt like this? Perhaps it has something to do with your metabolism.
You may have heard the word "metabolism" a lot, but you may wonder what it means.Metabolism is the chemical reaction that converts the food we eat into energy and builds our bodies.When this metabolism is working smoothly, your body is full of energy! However, if this process slows down for some reason, you enter a state where your metabolism is said to be "slowed down."
Today, I would like to explain this concept of "metabolism" in an easy-to-understand way, especially for beginners, and give you some tips on how to learn about your own metabolism!
I want to know more about metabolism in the first place!
There are three main types of metabolism:
- Basal metabolism: This is the most important thing! It is the minimum amount of energy we need to survive, even while we are sleeping or sitting. Our heart beats, we breathe, we maintain our body temperature...all of this is thanks to our basal metabolism.Approximately 60% to 70% of total energy consumptionIt occupies the majority of the market.
- Activity-induced thermogenesisEnergy burned: This is the energy you expend while exercising, doing housework, or moving around physically, including walking to work or climbing the stairs.
- Diet-induced thermogenesis: When you eat, energy is used to digest and absorb the food. This is also called DIT (Diet Induced Thermogenesis). This is why your body may feel warm after eating.
Among these, I would like to pay particular attention to theBasal metabolism" If your basal metabolic rate is high, you will burn a lot of energy without doing anything, so you will be less likely to gain weight and more likely to lose weight. On the other hand, if your basal metabolic rate is low, it will be harder to burn energy, and excess energy will be more likely to be stored as fat.
Basal metabolism varies depending on various factors such as age, gender, muscle mass, build, and lifestyle. It is generally said that it tends to decrease gradually with age, and it also tends to be lower if you have little muscle mass. Therefore, it is natural to feel like "I'm living the same lifestyle as before..."
What are the signs that your metabolism might be slow?
You may be wondering, "So how do you know if your metabolism is good or bad?" Although it is not a medical diagnosis, here are some general signs that may make you feel like your metabolism is slowing down.
- Gaining weight more easily or finding it harder to lose weight: Even though the amount of food I eat and the amount of exercise I do haven't changed, I've started to worry about the number on the scale.
- Feeling tired and lethargic easily: Even though I feel like I'm getting enough sleep, I still don't feel refreshed and I tend to feel sleepy during the day.
- Cold hands and feet easily: My hands and feet feel cold, especially in winter, but even in summer when I'm in an air-conditioned room.
- I have become constipated: Since intestinal movement is also related to metabolism, constipation may be a sign.
- Poor skin condition: Skin turnover (regeneration) is also a part of metabolism. You may be concerned about rough skin or dullness.
However, these are only guidelines. If you have any concerns about your health, it's important to consult a doctor first rather than making your own diagnosis!
How to visualize your metabolism?
Some people may be thinking, "I want to know more specifically about my metabolism, not just what it feels like!" In the past, in order to know the details of your metabolic state, you had to undergo special tests at a specialized medical institution.
However, recently, there are more convenient ways to take care of your body. For example,A small machine that analyzes the gases you breathe and tells you whether your body is primarily burning fat or carbohydrates.There is one too. It's amazing!
When you understand this,
- "Right now is the time when fat is easily burned, so I'll do some light exercise."
- "I had a lot of carbohydrates yesterday, so I'll eat more vegetables today."
And so onTips for finding the right balance of food and exercise for youIt may be a new way to listen to your body.
Inside,Even experts like nurses recognize its usefulness.(According to the original article, some of these are "nurse-approved"!) So it's good to know that there are more options that you can try with confidence.
Of course, these tools are merely supplementary. The important thing is to review your daily habits.
What you can do today to boost your metabolism
If you think, "I want to increase my metabolism a little more" or "I want to keep my body healthy," there are many things you can do in your daily life. It doesn't have to be anything special!
- Be aware of your muscles: Muscles are like an "engine" that consumes a lot of energy. Try incorporating simple muscle training such as squats and push-ups little by little. It's also good to take the stairs instead of the elevator!
- Move frequently: Reduce the amount of time you spend sitting and make a conscious effort to move your body, such as by standing up and stretching once every 30 minutes.
- Eat enough protein: Proteins (meat, fish, soy products, eggs, etc.) are the building blocks of muscle and are essential for building a body with good metabolism. Try to eat a palm-sized amount at each meal.
- Drink plenty of fluids: Water is necessary for various chemical reactions in the body, so make it a habit to drink plenty of water in addition to coffee and tea.
- get good quality sleep: Growth hormone is secreted during sleep, repairing the body and adjusting metabolism. Avoid using your smartphone before going to bed and create a relaxing environment.
- Warms the body: When your body gets cold, your blood circulation becomes poor and your metabolism tends to slow down. It is recommended that you drink warm drinks and take a long bath.
Don't rush, just try doing what you can, little by little.
A word from John
"Metabolism" is deeply connected to our health and beauty. It may seem difficult, but I realized once again that it is important to face your own body and notice small changes. I want to spend every day healthy and well, making good use of convenient tools and methods that suit me!
This article is based on the following original articles and is summarized from the author's perspective:
Think Your Metabolism Is Slow? Here's How To Find Out