Inside a mosque in Samarkand/Uzbekistan
Dear reader,
Metabolism/metabolic health is a concept that all health experts use, but that few people really understand. Neither did I: all I knew wat that it was something to do “with food intake and energy”. And that good metabolism is important .
1.Looking at metabolism from a disorder/disease point of view
I started to understand metabolism better when I looked at it from a disease point of view. Which diseases are caused by bad metabolism, and which have other causes? It turns out that most diseases are not related to metabolism but occur because of (for example) viruses. In the last para of this blog, I provide an overview of all non-metabolic disorders and diseases. It’s incredible how many diseases there are, by the way .
You can roughly divide metabolic diseases into two groups when we concentrate on them. There are plenty of these diseases as well. One group of disorders or diseases occurs wholly or partly because of your lifestyle. The second group is genetic and inherited. In the second group, you will find many rare diseases. The good news is that developments are progressing quickly. More and more diseases can be cured.
2.Definition of metabolism
After this “disease-focused” introduction, let us turn to the definition of metabolism.
Metabolism refers to how your body converts food and drink into energy to keep you alive and functioning. Your body’s metabolism never stops — even when you’re resting or sleeping. It constantly sustains basic bodily functions. It involves all the chemical processes occurring in the cells of your body every moment of the day. These processes help you breathe, move, grow, and repair cells, manage hormone levels, regulate body temperature, and much more. If there are no issues, your metabolism is functioning well; if not, you may have a metabolic disorder.
Metabolism consists of thousands of chemical processes within your cells that keep your body operating effectively. Your metabolism is healthy when all these processes work efficiently. However, if one or more processes do not function properly, you may experience metabolic problems. Consider this analogy: metabolism is like a car, and the various processes are its components. The car operates smoothly when all parts function well.
3.Indicators of a well-functioning metabolic function
A well-functioning metabolism is related to several factors.
- Energy Production. A healthy metabolism efficiently converts carbohydrates, fats, and proteins from food into usable energy (ATP) while minimizing waste.
- Nutrient Utilization. A functioning metabolism enables the body to effectively use nutrients. It also allows the body to store nutrients for various bodily functions. These functions include growth, repair, and everyday activities.
- Metabolism plays a crucial role in weight management. A balanced metabolic rate helps maintain an appropriate weight relative to caloric intake and expenditure.
- Metabolic health is closely linked to hormone function (e.g., insulin, thyroid hormones), which regulates how the body stores and uses energy.
- Overall Health. A well-functioning metabolism supports many physiological processes. These include digestion, immune function, and energy levels. It contributes to overall health and well-being.
4.And what is metabolic rate?
Metabolic rate is the rate at which the body converts food into energy through biochemical processes. It reflects how quickly the body burns calories to support essential functions like breathing, circulation, and cell production. It also supports physical activity.
Metabolism isn’t always functioning at the same “rate.”; this depends per situation and per person. Your body can use more or less energy during different times of the day and for various reasons. The metabolic rate can be influenced by factors such as age, sex, body composition, and levels of physical activity.
Another term often used is the basal metabolic rate (BMR), which is the energy expenditure at rest. Your basal metabolic rate (BMR) indicates the number of calories your body needs to function at a basic level. Just as with the general metabolic rate several factors can influence your BMR, and the rate is different for everyone.
Someone with a fast metabolism or fast basal metabolic rate (BMR) burns a lot of calories even while at rest. If you have a slow metabolism or slow BMR, your body needs fewer calories to keep it going. Your metabolic rate alone doesn’t determine your body size, and vice versa.
5.The two main groups of metabolic processes (catabolism and anabolism)
Catabolism is the breakdown of macronutrients (carbs, protein and fats) you consume into their simpler forms. For example, your body breaks down carbohydrates into glucose, which enters your blood as blood glucose (=sugar). These macronutrients are the basis of the fuel your body uses for all its cells.
Anabolism is the opposite of catabolism. Your body takes smaller units (like amino acids) and puts them together to create bigger structures (like proteins). Anabolism is essential when you get an injury, and your body has to heal. It’s also essential for bone growth and building muscles.
6.How does metabolism affect weight?
Many people believe that metabolic problems are responsible for weight gain or loss. However, your metabolism naturally regulates itself. It meets your body’s specific needs. It is rarely the sole cause of weight fluctuations. In general, if your body uses more calories than you take in, you will lose weight (and vice versa). Nonetheless, several other factors affect how many calories your body requires—many of which are difficult to predict.
The commonly referenced figure of 2,000 calories for daily caloric needs is a very rough guideline. Individual requirements can vary widely based on factors such as age and gender. Activity level and overall health also play a significant role.
In summary, while metabolism is an important factor, it reflects how well your body functions. It measures energy production, nutrient utilization, and maintaining vital physiological processes. Additionally, lifestyle components such as diet, exercise, sleep, and stress significantly influence metabolic function. This underscores the importance of making healthy lifestyle choices to support metabolic health.
7.You often read about homeostasis as well? What is this?
Homeostasis is the process by which living organisms regulate and maintain a stable internal environment despite external changes. This includes the regulation of factors such as temperature, pH, and concentration of ions, ensuring optimal conditions for cellular functions.
8.What are metabolic disorders/diseases?
A metabolic disorder is a condition that arises from issues in processing energy. Your body may not process nutrients properly to function well. Metabolism involves a complex series of biochemical processes. Many different things can go wrong in these processes. This can lead to a wide range of metabolic disorders.
Metabolic processes are complex. Metabolic disorders can present with a wide range of symptoms. These symptoms vary significantly depending on the specific disorder and the individual.
9.There are two main groups of metabolic disorders
Metabolic disorders can be broadly categorized into two main groups: genetic (Inherited) metabolic disorders and acquired metabolic disorders.
The genetic disorders are conditions that you are born with. They occur due to gene mutations. These mutations affect the metabolism of certain substances in the body. Many of these types of metabolic disorders are endocrine system conditions and involve hormone imbalances.
Acquired metabolic disorders are conditions that develop later in life. They are often (but not always) linked to factors such as lifestyle choices, diet, and other health conditions. Examples include type 2 diabetes, metabolic syndrome, and obesity.
Some acquired metabolic disorders may arise due to other medical conditions, hormonal changes, or environmental factors. Additionally, they can result from damaged or diseased organs or autoimmune attacks on the body’s tissues. For instance, excessive alcohol consumption can lead to liver damage. This damage can result in metabolic dysfunctions related to the liver. One example is alcoholic liver disease.
10.Lifestyle: which factors are in your control?
Genetic and age-related factors significantly impact metabolic rate. Nonetheless, individuals can actively manage their lifestyle choices. This management can influence their overall metabolic health. Hence, it’s oversimplified to say that metabolism and metabolic rate are mostly out of one’s control.
- Eat balanced meals regularly. Don’t skip meals. Your metabolism works best when it has a steady source of energy. Skipping meals or eating too few calories can slow down your metabolism.
- Focus on nutritious foods. Choose fresh fruits and vegetables, lean proteins, whole grains and healthy fats.
- Stay active. Exercise, especially strength training and resistance exercises, helps build muscle. Muscle burns more calories than fat, even at rest. This can boost your metabolic rate.
- Get enough sleep. Quality sleep is essential for a healthy metabolism. Lack of sleep can disrupt your hormones and slow down your body’s ability to use energy efficiently.
- Stay hydrated. Drinking enough water helps your body’s metabolic processes work properly. Even mild dehydration can slow down your metabolism.
- Avoid extreme diets or long-term fasting. Drastic calorie cuts or prolonged fasting can slow your metabolism and cause your body to store energy.
- Avoid stress.
11.Which factors are outside your control?
- Your genetic makeup can influence your metabolic rate and how your body processes energy.
- Metabolism typically slows down with age due to loss of muscle mass and hormonal changes.
- Men generally have a higher metabolic rate than women, primarily due to higher muscle mass.
12.To test your metabolism. Is this possible?
Yes, you can, but not in all countries. The two most common tests are the basic metabolic panel (BMP) and the comprehensive metabolic panel (CMP). Several other types of blood tests and urine tests can assess many metabolic issues, as well.
13.As promised, some examples of non-metabolic diseases.
Metabolism plays a critical role in many bodily functions. Nevertheless, health problems can arise from a variety of other systems and factors. Here are some common categories of health problems that are not primarily metabolic in nature. At times there is overlap.
- Infections caused by bacteria, viruses, fungi, or parasites can lead to diseases like influenza, pneumonia, tuberculosis, and HIV/AIDS. These conditions are not primarily related to metabolic processes but rather to the body’s immune response and pathogen interaction.
- Conditions affecting the heart and blood vessels may arise from lifestyle factors. Such conditions include hypertension (high blood pressure), coronary artery disease, heart attacks, and strokes. Lifestyle choices can lead to these issues. Genetics and other non-metabolic factors also play a role.
- Problems such as arthritis, osteoporosis, and injuries (e.g., fractures, sprains) are related to the musculoskeletal system and mechanical issues rather than metabolic dysfunction.
- Conditions affecting the nervous system include epilepsy, multiple sclerosis, Parkinson’s disease, and Alzheimer’s disease. These conditions involve neurological pathways and brain function. They are not primarily metabolic in nature.
- Diseases such as asthma, chronic obstructive pulmonary disease (COPD), and lung infections do not originate from metabolic processes. However, they influence respiratory function.
- Conditions like gastritis, irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and gallstones affect the digestive system. These conditions do not necessarily qualify as metabolic diseases.
- Mental health issues such as depression, anxiety disorders, schizophrenia, and bipolar disorder often have complex causes. These may include genetic, environmental, and psychological factors. They are not purely metabolic.
- Diseases where the immune system attacks the body’s own tissues are not primarily metabolic problems. Examples include rheumatoid arthritis, lupus, and multiple sclerosis.
I hope you find this text useful. It helped me a lot to better understand the concept of metabolism. Now time for a long beach walk.
Take care and live a happy and healthy life!
Robert, your health friend
(2017) somewhere in Uzbekistan, in need of losing some kilos
