Metabolic Health and the Brain

Our body continuously undergoes various chemical reactions. The type of chemical reaction which is responsible for the breakdown of food and provides energy to the body is called metabolism. This process of metabolism changes the food we eat into energy. The energy is consumed when we do different activities in our daily life. Specific proteins in the body are responsible for the chemical reactions that lead to metabolism. In our body, thousands of metabolic reactions happen at a particular time. This is automatically regulated to keep our cells healthy and working.

According to a study by NCBI, the metabolism rate depends on various factors such as sex, race, exercise, diet, age, and diseases. The metabolic rate is different for different people. Some have a high metabolic rate, which makes them require food more frequently than others. There are two types of metabolism. These types are catabolism and anabolism.

• Catabolism - This is a type of metabolism that occurs to break organic matter. This includes the breakdown of molecules to produce energy in the body.

• Anabolism - This type of metabolism occurs when the synthesis of compounds is required by the cells. In this, the energy is utilized to form other important components like proteins or nucleic acids.

Metabolic health signifies the balance in the rate of metabolism. It refers to a condition where during the metabolism there is no unhealthy spike in blood sugar. Good metabolic health can also be judged by the absence of metabolic diseases like high blood pressure, high blood fat, low levels of good cholesterol, high blood sugar, and a large waistline. We can understand more about metabolic health through the research by NCBI.

How is the brain related to metabolic health?

It might seem strange, but it's true. Metabolic health has a direct relation to the brain. The bidirectional relationship between metabolic health to the brain has been well stated in the study by NCBI.

It states that metabolic health has been related to the brain since the very beginning. This is how evolution has occurred. The brain adapts to various conditions like weather, food availability, and living conditions. Healthy brain function and its malfunction is intricately connected with energy metabolism. According to the current evidence, as stated in the research paper impaired energy metabolism is a modifier or cause of brain aging. An impaired metabolism might lead to the pathogenesis of neurodegenerative diseases, such as Alzheimer’s disease. It is very important to be healthy and keep the metabolic health in good condition to have a healthy functioning brain, with no complications.

Food items and diet that improve your metabolic health

Diet plays a very important role in metabolic health. To maintain metabolism, it is very important to keep healthy eating habits. You need to be careful about what you eat. If you have been or are a person suffering from metabolic diseases, it is advisable to stick to a diet that boosts the metabolism. 

Here we will talk about some of the major food products which will help you in your metabolic health. These food products are as follows. 

1. Protein and mineral-rich food

Consuming protein and mineral-rich food can help you boost your metabolism. Protein-rich food products have a high thermic effect. The thermic effect of food specifies the number of calories your body needs to digest, absorb, and process the nutrients in your meals. The thermic effect of food is maximum in the case of protein-rich products. Some protein-rich food products include eggs, dairy, meat, fish, legumes/lentils, nuts, and seeds.

Protein-based diets produce a better increase in metabolic rate as compared to the carb or fat diet. It helps balance the metabolic rate, making it not too high or too low. It is done by increasing the muscle mass in the body instead of the fat. We can understand more about the benefits of a protein-rich diet in the study by NCBI.

Similarly, a mineral-rich diet is also very helpful in maintaining the metabolism balance. Minerals like iron and selenium are very crucial for the proper functioning of the body. It is also very useful in maintaining metabolism. 

2. Dark, leafy green vegetables

It cannot be emphasized enough how important it is to incorporate green leafy vegetables into your diet. These vegetables include broccoli, kale, spinach, and other leafy green vegetables. These products are also high in iron and magnesium. There is a high chance to balance the metabolic rate if you include this in your daily diet. 

If you are vegan, this is the best mineral source you can get. Even if you are not in an unhealthy situation, it is still advisable to eventually incorporate these vegetables into your diet plan.

3. Chilli pepper

Chilli pepper contains a major component known as Capsaicin. According to the research by the NCBI, it is very well stated that the component capsaicin helps in improving the metabolism of the body. If you want to shed some pounds or improve your body metabolism, including some amount of chili pepper in your diet might help you speed up the process.

A study by the NCBI shows that the component capsaicin contains anti-cancer properties. It has been shown that the compound capsaicin restricts growth and eventually kills the cancer cells inside a human body.

4. Milk and yogurt

Dairy products are well known for cutting fat in the body. Milk and yogurt are good sources of calcium and protein. It can help lose body fat very quickly. It is also very beneficial for digestion. Milk is very filling and will help you cut down on snacking on unhealthy food items.

5. Ginger

Ginger has anti-inflammatory properties. Ginger helps in increasing the body temperature and also the metabolic rate. It is one of the food items that help you control your appetite. It helps in increasing the high-density lipoprotein (HDL) in the body, which is also termed good cholesterol. This in turn boosts the glucose level of the body and benefits metabolic health. 

It is always recommended to add ginger to your diet, especially in cold weather. It will prevent your body from catching a cold. You can consume small amounts of ginger every day by incorporating it in your soups, or your cooked veggies or salad dressing.

6. Green tea

Green tea has been experimented with and proven that results in better metabolic health and also helps reduce weight. Green tea contains bioactive substances which are useful in increasing metabolism. There are a few other benefits of consuming green tea. It has anti-inflammatory and anti-cancer effects and antioxidant properties, and it also benefits the heart and oral health.

7. Cinnamon

Cinnamon, just like ginger, helps your body to increase the temperature, also known as the thermogenic properties of food products. This rise in temperature results in the fat-burning process. There are a large number of benefits of taking cinnamon. It can help you clear your arteries and fight age. Consuming around 1/4th teaspoon of cinnamon powder per day will also help you reduce your sweet cravings.

Lifestyle habits to improve metabolic health

Apart from the diet, our lifestyle also plays a major part in our health. There are a few things you need to consider and improve upon. This will lead you to improve your metabolism.

1. Drinking plenty of water

It is a well-known fact that drinking a lot of water every day brings good health. It is indeed true. It is very important to drink a lot of water. This helps you increase your body metabolism. According to research by NCBI, water comprises 75% of body weight in infants to 55% in the elderly and is essential for cellular life. Drinking water helps you perform better physically and mentally. It makes you more active and provides a better life. It also gives you the aging benefits and makes you stronger. Drinking plenty of water also helps you control the urge to eat every hour. It prevents you from snacking. It is advisable to drink 5-6 liters of water every day.

2. Following a healthy and balanced diet

It is very important to Consume a healthy and balanced diet to improve your metabolism. Try to incorporate good food that is protein and mineral-rich. It is important to understand the benefits and drawbacks of what you eat. A healthy and balanced diet can help you increase your metabolism and also help your brain functionality. Try to incorporate as many green leafy vegetables into your diet as possible. It helps you be physically and mentally stronger. It also makes your brain healthy. A balanced diet can also help you improve your immune system.

3. Getting adequate rest

Some people tend to take this very lightly. Putting up with little sleep is very harmful to the body. It makes your body weak and prone to diseases. It is very important to take uninterrupted sleep of 7 to 8 hrs. Your bodily functions like digestion happen at their best when you are sleeping. The process of breakdown needs energy which is why it is so important to get proper sleep. 

Sleep also strengthens and gives your brain some rest. This makes it better for you to work efficiently. Without good sleep you become lethargic and your mind becomes dull. For your brain to be creative and active it is important to give it enough rest.

4. Regularly exercising 

Every day we need to exercise, to keep our bodies fit and active. It will help you burn fat and will be very beneficial for weight loss and metabolism balance. 

If we do not exercise, then we are making our bodies weak and stiff. We can also learn more about the importance of physical activities in the research by WHO. Exercising has also been proven to be a mind booster. It helps you think clearer and makes it active. It will help you burn fat and will be very beneficial for weight loss and metabolism balance.

Conclusion

Metabolism is a type of chemical reaction which is responsible for the breakdown of food and provides energy to the body. This process changes the food we eat into energy. There are two types of metabolism. Catabolism is a type of metabolism which occurs to break the organic matter. This includes the breakdown of molecules to produce energy in the body. Anabolism is a type of metabolism that occurs when the synthesis of compounds is required by the cells. In this, the energy is utilized to form other important components like protein or nucleic acids.

Our metabolic health is directly linked to brain functionality. The better metabolic balance we have, the better would be the brain functionality in our body. An impaired metabolism might lead to the pathogenesis of neurodegenerative diseases, such as Alzheimer’s disease. We can take care of our metabolic health by eating the right food and following a better lifestyle. The kind of food products recommended are protein and mineral-rich food products, Dark, leafy green vegetables, Chilli pepper, milk and yogurt, green tea, cinnamon, and ginger. Apart from improving our diet, a few lifestyle changes include drinking plenty of water, getting adequate sleep, and exercising daily.