Embrace the Shift: Prioritize 'Metabolic Health' Instead of Body Mass Index (BMI)
Metabolic health, a relatively new concept in the medical field, refers to the optimal functioning of the entire metabolic system, including blood glucose, blood pressure, blood lipids, history of cardiovascular disease, and adiposity. This holistic approach to health is gaining traction as more people seek ways to improve their overall well-being and reduce the risk of chronic diseases.
In a recent survey, it was revealed that an alarming 93.2 percent of Americans aren't metabolically healthy. This concerning statistic highlights the urgent need for a shift in focus from treating symptoms and conditions to preventing illness.
Experts suggest that improving metabolic health can be achieved by prioritising four key lifestyle categories: nutrition, movement, sleep, and stress levels.
Nutrition/Diet
Emphasizing whole-food, nutrient-dense diets like the Mediterranean and DASH diets that include vegetables, fruits, whole grains, fish, olive oil, and protein-rich foods is crucial. Avoiding processed foods, sugary drinks, excess alcohol, and saturated fats is equally important.
Physical Activity
Regular exercise, combining aerobic activities like walking 10,000 steps daily or 150 minutes per week, and strength training to preserve muscle mass, improve insulin sensitivity, and support metabolism, is key.
Quality Sleep
Getting 7–9 hours of restorative sleep directly impacts metabolism and helps regulate blood sugar and hormone balance.
Stress Management
Techniques such as meditation, yoga, and controlled breathing can help lower cortisol and improve metabolic function.
Avoidance of Risky Substances
Limiting alcohol and avoiding other harmful substances supports metabolic health.
Positive Social Connections
Social support plays a role in long-term health outcomes and sustainable lifestyle changes.
By focusing on these categories, it's possible to improve mitochondrial function, which affects metabolic health. The benefits of optimized metabolic health include increased energy, improved mental clarity, better physical performance, and an increased feeling of well-being.
In the current healthcare system, a 'whack-a-mole' approach to medicine and chronic disease management for life is common. However, by adopting a more proactive approach that emphasises preventive measures, it's possible to reduce the risk factors like insulin resistance, obesity, and type 2 diabetes.
Medical providers can now assess metabolic health through a detailed lifestyle questionnaire, blood glucose monitoring, wearable data tracking, blood work panels, blood pressure testing, and weight circumference measurements. Dr. Markyia Nichols, MD, the chief medical officer at Ciba Health, a root-caused healthcare organization, emphasises this point.
Casey Means, MD, a best-selling author and co-founder of Levels, a metabolic health tracking device, also underscores the importance of metabolic health. An unhealthy metabolism can lead to a range of diseases including type 2 diabetes, Alzheimer's, behavioral disorders, cardiovascular issues, autoimmune diseases, and more. Metabolic health can influence the risk of chronic symptoms and diseases.
In a world where the United States spends 4.5 trillion dollars per year on healthcare, yet Americans are getting sicker, a shift towards preventive measures and metabolic health management seems necessary. By adopting a comprehensive, evidence-based approach to metabolic health, we can work towards a healthier, happier population.
- Adopting a whole-food, nutrient-dense diet like the Mediterranean and DASH diets, which are rich in vegetables, fruits, whole grains, fish, olive oil, and protein-rich foods, is essential for improving metabolic health.
- A proper sleep schedule, which involves getting 7–9 hours of restorative sleep, directly impacts metabolism and helps regulate blood sugar and hormone balance.
- The fashion industry is recognizing the importance of 'wellness' in fashion, with an increasing number of brands offering manual socially responsible products that promote mental health, fitness, and exercise.
- Improved metabolic health can lead to a variety of benefits, such as increased energy, improved mental clarity, better physical performance, and an increased feeling of well-being.
- Science has shown that regular exercise, which includes aerobic activities like walking 10,000 steps daily or 150 minutes per week, and strength training, can preserve muscle mass, improve insulin sensitivity, and support metabolism.
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