Metabolism 101

As a teenager and young adult who was a little too concerned with my weight, I remember being envious of people who seemed to be able to eat anything they wanted and remain thin. We referred to those lucky people as having a high metabolism.

But what exactly is metabolism? Can it be too high or too low? And if so, is there anything you can do about it if yours is out of whack?

First a reminder, while I am a certified health and wellness coach, I am not a healthcare professional. If you need medical advice, please see your healthcare provider.

What is metabolism?

In a nutshell, metabolism is the total set of chemical reactions in your body that change food into energy and build body tissues.

The nutrients present in the foods that we eat and drink provide us with carbohydrates, fats, and proteins that act as helpers for every single reaction that takes place within the body.

Metabolism is made up of two parts: catabolism and anabolism. Catabolism refers to the breakdown of molecules to obtain energy, and anabolism refers to the building up or synthesis of larger molecules from smaller ones. Anabolism  is responsible for growing, healing, and making new cell structures in living things.

Catabolism and anabolism require a precise balance. Imbalances of the two result in breakdown and usage of stores or a buildup of stores. Both can have negative or affects on body tissues.

Factors influencing metabolism

As we move through life, our bodies have different energy requirements and metabolic rates based on a number of factors:

• Lean body mass/muscle mass — muscle has much greater metabolic activity than fat tissue.
• Age — as we age, fat mass increases.
• Body size or composition — people with larger bodies generally have higher metabolic rates because their organs are generally larger and they have more fluid volume to maintain.
• Physical activity — exercise increases the rate of energy breakdown.
• Hormones — for example, hyper or hypothyroidism can contribute to a metabolism overdrive or one that is sluggish.
• Drugs — nicotine and other drugs can increase the metabolic rate, while other drugs such as antidepressants and steroids can increase weight gain.

What is hypermetabolism?

Hypermetabolism means you have a very high metabolic rate and your body burns more calories than it should.

Symptoms of hypermetabolism

According to Cleveland Clinic, the most common symptoms of hypermetabolism are as follows:

• Unexplained weight loss
• Increased appetite
• Sweating excessively
• Fatigue
• Quick and/or irregular heart rate
• Anemia

Managing hypermetabolism

For many of us living in a weight-obsessed society, a fast metabolism might sound like a good thing. However, hypermetabolism can lead to muscle weakness, bone density loss, heart problems, kidney damage, and a weak immune system.

So what can you do to manage or treat hypermetabolism? First of all, seek the advice of a healthcare provider. They may suggest a custom diet, medication, fluids, or restricted physical activity.

If you don’t yet have hypermetabolism, you can reduce your risk of developing it by doing the following:

• Maintaining a healthy weight
• Eating a healthy, well-balanced diet
• Getting regular exercise
• Having regular medical checkups

What is hypometabolism?

Hypometabolism means you have a very low metabolic rate, and your body burns fewer calories than it should.

Symptoms of hypometabolism

According to health experts, there is a long list of hypometabolism symptoms. Some of the most common are as follows:

• Chronic fatigue
• Abnormal coldness
• Abnormal weight gain
• Dry hair, skin, or nails
• Slow digestion
• Brain fog
• Nervousness and irritability

Managing hypometabolism

True hypometabolism is often a result of other contributing diagnoses, so it is important that you see a medical professional to determine the underlying cause of your hypometabolism.

If you simply wish to optimize your metabolism, the following things may help:

• Eating a healthy, well-balanced diet
• Regularly performing strength training exercises to increase muscle mass
• Participating in regular physical activity
• Having regular medical checkups

In summary

As with so many aspects of health and wellness, optimizing metabolism in an otherwise healthy person boils down to living a healthy lifestyle, paying particular attention to nutrition and physical activity.

Your turn

1. Have you ever done anything to try to change your metabolism, or did you grow up believing one is either blessed with a “good” metabolism or not?
2. Do you know your lean body mass percentage? Yes or no is okay; you don’t have to share the number with us!
3. What else is on your mind? Anything at all; I just love hearing from you.

Image by Silviu on the street from Pixabay