Habits for a Healthier Metabolism
Clinically speaking, metabolic health is defined by optimal levels of five markers: blood sugar, triglycerides, high-density lipoprotein (HDL) cholesterol, blood pressure, and waist circumference—without using medication. We can improve most of these markers by consistently making choices that keep glucose levels in a stable and healthy range.
Eat a Diet of Raw and Plant-Based Food and Minimize Emotional Eating
The most nutritious diets have more organic fruits and vegetables, nuts, beans, whole grains, and low-fat dairy and less salt, sugary drinks, white flour, and red meat.
Emotional hunger is also sometimes referred to as psychological hunger or emotional eating – we feel driven to consume something (mostly comfort foods) because of an emotional upset or concern. Stress eating is also a form of emotional hunger. Emotional eating affects both men and women. It may be caused by a number of factors, including stress, hormonal changes, or mixed hunger cues. Find ways that are unrelated to food to deal with your feelings, such as taking a walk, meditating, journaling, or calling a friend. Become aware of the times when a feeling that you might call hunger is really based on emotion.
Get Enough, Restful Sleep
Sleep is just as important as nutrition and exercise when it comes to improving your health, performance, and body composition. Simple changes like creating a sleep routine or schedule, limiting alcohol and caffeine intake during the day (but especially in the evening!), and choosing a destressing activity before bed can help your clients sleep better.
If you face sleep issues, you must consider optimizing your sleep hygiene. You can get a fixed sleeping pattern and a managed and oriented daytime routine by optimizing your sleep hygiene. When you have a good sleep at night, it ultimately reflects in your work when you are awake. So, sleep hygiene might be a one-door step solution to all your sleep-related problems!
Keep or Increase Your Level of Exercise
Physical activity provides long-term health benefits and finding the right training method can make the difference in getting the results you want. Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. Regular physical activity stimulates the gut and increases intestinal activity. It increases blood flow to all your muscles, and this keeps the muscles in the digestive system moving, allowing food to pass through it much quicker, even when you’re resting. To reap the benefits of exercise, just get more active throughout your day . Consistency is key.
Reduce Stress and Practice Mindfulness Techniques
With stress, it’s all about finding balance. Too much or the wrong kind of stress can harm our health. But, positive stress can keep us focused, alert, and at the top of our game. It is very important to coach your clients on strategies and skills to view and handle their stress load appropriately.
Try Time-Restricted Eating or TRE
There are several forms of intermittent fasting, including a common form called time-restricted eating (TRE). Time-restricted eating refers to when eating is limited to a certain number of hours each day. An example of time-restricted eating is if you choose to eat all your food for the day in an 8-hour period, such as from 10 a.m. to 6 p.m. The remaining 16 hours each day are the fasting period, during which no calories are consumed. This same schedule would be repeated every day.
Get Plenty of Sunshine and Fresh Air
Regardless of the time of year, we should always take more advantage of the outdoors. Fresh air increases the flow of oxygen helping you digest food more effectively so this will particularly help if you are trying to lose weight.
Adults who get sunlight early in the day are likely to have a lower body mass index, a measure that takes into account weight and height. The fact that people sleep better if they get light in the morning could account for this, since people who get enough sleep have an easier time managing their weight. But even after controlling for sleep time, the association between a lower BMI and morning light was still significant — meaning that the connection between morning sun and staying slim wasn’t just due to better sleep.
Maintain Positive Social Networks
Our friends are our health tonics. They encourage healthy reactions in our body and help reduce the production of the stress hormone cortisol – a well-known contributor to heart disease. People with great friends and acquaintances have been shown to have fewer inflammatory chemicals in their blood, which in turn leads to a healthier heart and stronger arteries.
Do Not Smoke and Avoid or Quit Excess Alcohol
Enough research in the past 40 to 50 years has brought us to the conclusion that using tobacco or smoking is harmful to our health. Smoking and cigarettes contain nicotine, carbon monoxide, other poisonous gases, tars, and chemical additives for taste and flavor. More specifically, nicotine increases LDL while lowering HDL cholesterol values. Nicotine also causes blood platelets to stick or aggregate, increasing the likelihood of arterial spasms. Nicotine also increases the oxygen demands of the heart muscle. Using nicotine also constricts blood vessels and produces cardiac dysrhythmias or irregular heart rates. Finally, nicotine is implicated as the causative agent in 30% of all coronary heart disease deaths related to smoking.
See a Doctor, Specialist or Integrative Health Coach
If you experience digestive problems regularly, it’s important to see a doctor who can help track your digestive health and manage your symptoms. If you are interested in learning more about the protocols for optimizing gut microbiome, metabolic health and personalized nutrition, you will want to check out the Integrative Health Coach Certification.
Spencer Institute certification programs are open to anyone with a desire to learn and help others. There are no prerequisites.
That’s it for now.