Nutrients15 5jealth Fun · da · men · tal. Missouri Metabolic health facts, 1 Heatlh March 14, Eco-friendly home improvements This finding Type diabetes research studies that the increasing amount of ultra-processed foods in our environment may have helped to drive the rise in obesity. Any health care provider can rattle off the usual keys to a happy, long life: eat healthy food, exercise and avoid risky behaviors. In a clinical setting, scientists have identified five key measurements to evaluate metabolic health [2]:.

Metabolic health facts -

And for dinner, get a lean protein like chicken or fish from the deli counter, not sliced meat in a package. Visit the OSF HealthCare website for healthy recipes. Related stories Deciphering nutrition facts Knowing food labels pays off Watchful waiting not recommended for childhood obesity.

Key takeaways: When our body can properly use the food we eat, we are metabolically healthy. The five criteria of metabolic health: waist circumference, blood pressure, fasting blood glucose level, high-density lipoprotein cholesterol level and triglyceride level.

Avoiding sugary and processed food is a good start to becoming metabolically healthy. Philip Ovadia, OSF HealthCare cardiothoracic surgeon.

Follow me on X opens in new window. Follow me on Facebook opens in new window. Add me on LinkedIn opens in new window. The five metabolic health criteria to know: Your waist circumference. Ovadia says to use a measuring tape to measure just above your belly button. Do it first thing in the morning.

Your blood pressure. Ovadia says an ideal reading less than over This should be without the use of blood pressure lowering medication.

Your fasting blood glucose level. If possible, access your most recent lab results and grab a tape measure to assess your metabolic health. If your markers are not at optimal levels, talk to your doctor about your risk of metabolic syndrome.

In the past, body mass index and body weight were considered the best indicators of cardiovascular risk. However, the distribution of body fat is more important than the amount of body fat you carry. Measuring your waist circumference and waist-to-hip ratio can help you better understand your risk for insulin resistance and type 2 diabetes.

Genetic predisposition, hormone changes , and lifestyle factors all contribute to increased belly fat, but the biggest contributing factor is an increase in overall body fat. Measure your waist circumference in a standing position.

Wrap the tape measure snugly around your waist, just above your hip bones. Ensure the tape measure is horizontal and take a measurement just after you breathe out.

To measure your hip circumference, stand up straight and wrap the tape measure around the widest part of your hips. Make sure it is snug and horizontal before taking a measurement.

To calculate the waist-to-hip ratio: divide your waist circumference by your hip circumference in either inches or centimeters the units don't matter as long as both measurements have the same units. If your waist circumference exceeds the recommended guidelines, you will need to reduce your overall body fat to improve this measurement.

You can't reduce body fat in specific areas, instead you need to lose total body fat. Monitor your progress by measuring your waist circumference every few weeks. Many people achieve diet or exercise-induced reductions in their waist circumference without experiencing weight loss.

Blood glucose is kept in a very narrow range because it is the primary energy source for every cell in the body. There are two main hormones responsible for regulating blood sugar, insulin and glucagon.

Insulin lowers blood glucose, and glucagon raises it. Over time, some people develop insulin resistance. Their body cells become resistant to the effects of insulin, which forces the pancreas to pump out more. When the pancreas can no longer keep up with insulin demand, blood glucose levels rise.

These blood glucose levels are the Centers for Disease Control and Prevention standards and are used to define prediabetes and diabetes. Glucose tolerance tests measure your blood glucose after drinking a sugary drink.

Small changes in your lifestyle can pay off with better glucose levels and a reduced risk for type 2 diabetes. Just over one-fourth of American adults have high triglyceride levels.

Humans store excess fat in their adipose tissue and liver, and in their bloodstream as triglycerides. National Heart, Lung, and Blood Institute recommendations for triglyceride levels: Cholesterol is a waxy substance that is produced by the liver and consumed in the diet.

It is used by the body to make cell membranes and make hormones. High total and LDL cholesterol increase your risk of cardiovascular disease. Excess cholesterol can contribute to thick deposits inside your blood vessel walls. These deposits raise your blood pressure and increase your risk of heart attacks or strokes.

A high HDL cholesterol reduces your risk of heart disease and may block some of the adverse effects of LDL cholesterol. Blood pressure measures the force exerted by your blood against the walls of your blood vessels.

Systolic blood pressure the top number is the pressure on your blood vessels just after your heart pumps blood. Diastolic blood pressure the bottom number is the pressure in your blood vessels as your heart relaxes. When your blood vessels are narrowed due to fatty deposits or stiffened because excess blood glucose binds to proteins lining blood vessels, your heart must apply a greater pumping force to overcome resistance, and your blood pressure increases.

In most cases, there are no symptoms associated with high blood pressure. It is important to check your blood pressure regularly. However, there are risk factors for high blood pressure, including: The American Heart Association categorizes normal and high blood pressure according to these parameters.

The higher your blood pressure, the higher your risk of cardiovascular disease, heart attacks, heart failure, stroke, and kidney disease. Increased blood sugar causes changes in blood vessels and the kidneys, which can cause high blood pressure.

Adopting a healthy diet, such as the dietary approaches to stop hypertension DASH diet , may reduce systolic blood pressure by 8 to 14 mm Hg.

Uric acid is a by-product of purine metabolism. It is known for its association with gout and kidney stones. However, high uric acid levels may also increase the risk of high blood pressure, metabolic syndrome, diabetes, fatty liver disease, and chronic kidney disease. Metabolic syndrome is defined as failing to meet optimal levels for at least three out of five of the traditional metabolic markers excluding uric acid.

Only one in eight Americans meets the criteria for metabolic health—having optimal levels of all five markers without the use of medications. A study that applied the seven lifestyle and risk factor criteria suggested by the American Heart Association found that virtually no American adults met all the ideal levels, which may explain why there are such low rates of metabolic health in Americans.

High body mass index, high fasting blood glucose, and smoking are the top three leading causes of years lived with disability and injuries reduced healthspan. Smoking and high blood pressure are the leading causes of years of life lost reduced lifespan.

The statistics for the metabolic health of American adults are concerning, but the good news is that making even slight changes can have a big impact on your healthspan years lived in good health and lifespan. To improve your markers of metabolic health, look at your diet and physical activity.

Track your blood glucose with a Signos continuous glucose monitor CGM and app to see what foods and drinks are causing blood glucose spikes and use CGM data to help with weight loss. Increasing your physical activity can improve all five markers.

Physical activity and exercise are not the same. Physical activity is movement of any type. It does not have to be planned or structured. Set physical activity goals for yourself, such as the number of steps per day or getting up and moving every hour. Each 1, steps per day increase is associated with a lower risk of metabolic syndrome study in American men.

What is Metabolism? What is Metabolic Health? Primary Markers of Metabolic Health Researchers have identified five primary markers of metabolic health: Waist circumference Glucose or blood sugar level Blood pressure Triglycerides the amount of fat in your blood High-density lipoprotein HDL cholesterol.

Metabolic Health and Hormones A decrease in metabolic health may also affect hormone levels. Related: Common Conditions That Mess With Your Hormones How To Improve Your Metabolic Health Improving metabolic health can have dramatic effects on overall health and well-being.

Nutrition and Metabolic Health Since one of the root causes of worsening metabolic health is high blood sugar, improving blood sugar control is one of the key ways to improve metabolic health.

Related: These Anti-Aging Foods Can Add Years to Your Life Exercise and Metabolic Health When you exercise, your body increases its responsiveness to insulin. Stress Management and Metabolic Health Stress can cause higher glucose levels Sleep and Metabolic Health Our sleep-wake cycle a circadian rhythm is also tied to our metabolic health via the suprachiasmatic nucleus SCN.

Related: How to Fall Asleep Fast Underlying Conditions and Metabolic Health Some underlying conditions can impact metabolic health markers, so staying on top of your overall health and seeking treatment for undesirable symptoms is crucial. The Bottom Line.

Metabolic health means having optimal levels of certain metabolic markers and so a low risk of related diseases. Taking steps to improve your metabolic health may help boost your energy, help you lose weight, improve your mood, and even may increase your longevity by helping to reduce your risk for heart attack, stroke, and other serious life-threatening medical concerns.

Lifestyle changes to diet, activity level, sleep quality and quantity, and stress level, as well treating underlying conditions—like hormone imbalances—can give you a leg up on your metabolic health.

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Markers of metabolic health go beyond body weight. DKA symptoms in type diabetes measure fadts future risk of conditions Metabolic health facts cardiovascular disease ffacts Type diabetes research studies 2 diabetes. Check your metabolic health markers and track your progress towards better health. Metabolic health refers to how efficiently and effectively your body uses energy sources to fuel bodily processes. Most Americans are not as metabolically healthy as they think they are or as they could be.