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Everyones talking about metabolic health. It is a term being bandied about in the health field, by GP's and in complimentary & functional medicine. Whilst is is certainly not a new concept it has recently hit the limelight as its a determinate of future health and pre-disposition to key diseases BUT its measureable and diet and lifestyle changes can have a big impact on outcomes.
But what IS metabolic health?
Metabolic health is defined as having blood sugar, waist circumference, blood pressure, cholesterol, and triglycerides all within a healthy range, which is a benchmark set by scientists and doctors. These ranges correspond to how likely you are to develop other serious conditions, like heart disease, diabetes and stroke.
For too long, people have equated weight with health. If you keep your weight in a “healthy” range and eat well most of the time, you might thinkyou’re doing all the right things. In many ways, you are. But the number on a scale is just one measurement. If you really want to understand your overall health, you need to take a more comprehensive look at your body. To do that, doctors track five key markers of what they call “metabolic health.”
What are the 5 signs of metabolic health?
1. Blood sugar
Insulin is a hormone released by the pancreas when you eat or drink something, and you can think of it as a key. Food is digested and turned into sugar or glucose which begins circulating in your bloodstream. That glucose in your blood signals the pancreas to secrete insulin, the key that “unlocks” your cells, so they can pull sugar out of your blood and turn it into energy. If sugar is constantly dumped into the bloodstream, and the pancreas overproduces insulin to keep up, your cells stop responding to it. That’s called insulin resistance. Your pancreas works even harder to force the cells to respond, but eventually, it can’t sustain the effort. Your body is not able to move the sugar in your blood into your cells, so your blood sugar levels can stay chronically high. This puts you at a heightened risk for diabetes, which in turn significantly increases your risk for heart disease.
Recommended blood sugar level: Below 100 mg/dL and above 70 mg/dL following an overnight fast or UK constant glucose monitoring reading are between 3-6mmol/L ideally.
2. Waist circumference
This one is exactly what it sounds like: the size of your waist all the way around. A simple measuring tape test gives you the info you need. Why is the result a key determinant of health? Because where you store fat is more important than the percentage of body fat you carry overall. Belly fat, in particular, is known to be a red flag because it increases the risk of insulin resistance and diabetes.
Recommended waist circumference: Should measure less than 40 inches for men and less than 34.6 inches for women
3. Blood pressure
High blood pressure occurs when plaque builds up in your arteries, which means your heart must pump harder to circulate blood throughout the body. Over time, the extra strain can cause the heart muscle to thicken and stiffen, which impairs its normal function. High blood pressure is linked to an increased risk of heart disease, heart attack, and stroke.
Recommended blood pressure level: At or below 120/80
4. Cholesterol
Cholesterol is needed to build healthy cells, but too much can put you at risk for heart disease. There are two types of cholesterol: Low-density-lipoprotein (LDL) cholesterol is the harmful kind that increases your risk for heart disease. High-density-lipoprotein (HDL) cholesterol, on the other hand, is the good kind that actually helps stave off heart disease.
Recommended cholesterol levels: LDL as low as possible and HDL cholesterol greater than or equal to 40 mg/dL for men and 50 mg/dL for women
5. Triglycerides
A type of fat that circulates throughout the body, triglycerides usually work in tandem with cholesterol, because they’re both lipids that serve slightly different functions. While cholesterol builds healthy cells, triglycerides work to store unused calories. A high triglyceride level combined with low HDL or high LDL can lead to atherosclerosis, which is the buildup of fatty deposits inside arteries. Not only can this restrict blood flow, causing the heart to have to work harder, these fatty deposits can eventually burst, causing a blood clot.
Recommended triglycerides level: Below 150 mg/dL
How do we measure metabolic health in clinic?
I am able to measure blood pressure at every session if required.
I measure waist to hip ratio to calculate the liklihood of metabolic disease.
I use visual diagnosis to look for other signs of sub optimal metabolic health.
I write to your GP to request certain illuminating blood labs are taken to help us to identify any indications of metabolic disease.
I advice those clients who may benefit the most from wearing a CGM. A constant glucose monitor. I use the company Freestyle Libre.
I also recommend functional lab testing for the microbiome so we can assess the unique flora & fauna in your gut and optimise gut health to support metabolic health.
How can you improve your metabolic health?
Here are some things you can do to improve and maintain your metabolic health:
Diet: Eat a diet of raw and plant-based food. Reduce sugar and processed foods. Minimise emotional eating and snacking. Increase proteins, fibre and essential fats.
Rest: Get enough, restful sleep.
Support the gut- the gut is the seat of good health and the bacteria there often signal metabolic function.
Exercise: Keep or increase your level of exercise.
Reduce stress -that includes stressing about stress! Practice mindfulness techniques.
Try time-restricted eating (TRE). This is where you don't at between breakfast and dinner (it’s what I do and it works well).
Get plenty of sunshine and fresh air in nature. Expose your arms and legs on a sunny day. Try forest bathing.
When allowed, maintain your positive social networks.
Cultivate fulfilment. This can be through spirituality, meditation, gratitude practice, or a hobby like gardening. Turn off the news!
Practice a positive mindset. Learn something new every day or read a book.
Do not smoke, and avoid (best to quit) excess alcohol and drugs.
The best news is-- with small actionable steps and changes come longlasting and health promoting results.
Too book a connection call with me to discuss your health needs further click here-
Further reading.
A pioneer in this field is the work of Professor Tim Spector. There is lots of great articles here-
There is also an emerging field of research that suggests that cancer is in fact a metabolic disease. You can read more about this if you look at the work of Nasha Winters. an utterly inspirational cancer survivor who is taking the world by storm.
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