You’ve probably heard the terms metabolic health and metabolic syndrome, but how much do you really know about them?
Metabolic health is simply how well your body produces, stores and uses energy. Because every cell in your body relies on that energy to function, your metabolism influences almost every aspect of your health, from your mood and sleep to your hormones, weight and long-term wellbeing.
When you’re in peak metabolic health, you will likely feel and function at your best. It is the foundation of overall health, wellness and longevity. When it’s under strain, your body often sends warning signs long before disease develops. Afternoon slumps, disrupted sleep, menstrual cycle irregularities (in women), sexual dysfunction, brain fog, mood swings, weight gain and cravings can all be early clues that your metabolic health isn’t where is should be.
It’s worth noting that although they’re closely linked, metabolic health and body weight aren’t the same. You can be a healthy weight but metabolically unhealthy, sometimes referred to as TOFI (thin on the outside, fat on the inside) or ‘skinny fat’. Equally, someone can be overweight and still have healthy metabolic markers.
Left unaddressed over many years, poor metabolic health can become a leading driver of obesity, chronic disease and reduced lifespan. In the 21st century, common metabolic diseases such as type 2 diabetes, hypertension, obesity, high cholesterol and fatty liver disease are presenting a significant global health challenge.
Metabolic health is typically assessed using the following five key markers (ideally achieved without medication). If three or more are outside these ranges, this is typically diagnosed as metabolic syndrome.
〉Waist circumference: less than 80 cm for women and 94 cm for men
〉Fasting blood glucose: less than 5.6 mmol/L
〉HDL cholesterol (often called the ‘good’ cholesterol): above 1.0 mmol/L for men and 1.3 mmol/L for women
〉Triglycerides (a type of fat in your blood): less than 1.7 mmol/L
〉Blood pressure: below 130/85 mmHg
Don’t be alarmed if you fall outside these ranges. These markers can improve, sometimes surprisingly quickly, with the right information, support and commitment.
Many metabolic diseases are preventable, and some can even be reversed. Good nutrition, regular movement, quality sleep and managing stress can have a huge impact on our long-term health.
In future posts, I’ll share practical ways to improve your metabolic health. I’ll also dive deeper into tools that can provide valuable insights, including DEXA scans, continuous glucose monitors, blood tests to discuss with your doctor, fitness trackers and more.
In the meantime, feel free to contact me if you have any questions 🤓
