Optimizing metabolic health is a common goal in integrative health plans. Metabolic health affects how the body processes energy, manages blood sugar, and maintains mental health and well-being. Here are 5 key things we think people should know about metabolic health to empower your wellness journey.
1. Metabolic Health is About Finding Balance
Surprisingly, only about 7-12% of adults in the U.S. meet criteria for optimal metabolic health. The issue is that an isolated focus on weight loss as the sole outcome of wellness can ignore the big picture of metabolic health. At Eterna, our approach to metabolic health involves optimizing how the body regulates critical functions like blood sugar, insulin, cholesterol, blood pressure, and hormones and bringing these values into balance. Balance reduces the risk of developing conditions like type 2 diabetes, heart disease, or metabolic syndrome. It can help treat symptoms of chronic conditions including pain, autoimmune conditions, mental health, and even improve cancer survivorship.
2. Your Diet Plays a Major Role
What you eat directly impacts metabolic health. Specifically, diets rich in whole foods like vegetables, fruits, lean proteins, and healthy fats support efficient energy use and reduce oxidative stress and inflammation. Avoiding processed foods, added sugars, and trans fats is equally important. For example, diets like the Mediterranean diet, which emphasize nutrient-dense foods, improve metabolic markers like blood sugar and cholesterol levels. At Eterna, we realize there is no perfect diet. We recommend specific diets tailored to addressing individual’s health needs and use food as medicine.
3. Sleep and Stress Are Hidden Culprits
Sleep and stress are often overlooked elements of metabolic health. Poor sleep disrupts hormones like insulin and cortisol, our body’s stress hormone, impairing the body’s ability to regulate blood sugar. Chronic stress has a similar effect, triggering imbalances that can lead to weight gain, fatigue, and inflammation. At Eterna, we work with patients to prioritize 7-8 hours of quality sleep and work with people to adopt stress-reducing practices like meditation, yoga, or deep breathing, ideally without the use of prescription medication.
4. Physical Activity is a Must
Regular movement is non-negotiable for metabolic health. At Eterna, we focus on ensuring our patients get both aerobic exercise (like walking or cycling) and strength training to help improve glucose metabolism, reduce insulin resistance, and boost energy levels. While individual goals may vary, aim for at least 150-300 minutes of moderate exercise per week, coupled with regular strength training sessions. Get a step tracker and try to walk at least 10,000 steps a day. Also consider “exercise snacks”, short bursts of activity lasting only a few minutes which can be incorporated throughout the day to boost your overall activity levels. Especially for office workers who sit during the day, breaking up sedentary time with movement like jumping jacks, stair climbing, or walking in place can have an outsized effect on cardiovascular health.
5. Mind-Body Practices Can Boost Metabolic Health
The connection between the mind and body is powerful and underappreciated by many. At Eterna, we promote practices like mindfulness, meditation, using Tai Chi or Qigong, and even gratitude journaling which can lower cortisol levels, reduce inflammation, and promote metabolic balance. These not only enhance your physical health but also your mental and emotional well-being.
Understanding and prioritizing these five aspects of metabolic health can help you take meaningful steps toward wellness. If you’re ready to explore your metabolic health journey, contact Eterna for personalized support and care!