Modulate your METABOLISM and get/keep results

Modulate your METABOLISM and get/keep results

It's fashionable to talk about “modulation” these days, isn't it? For example, hormone modulation. Modulating, in Health, means increasing or decreasing, stimulating or slowing down/blocking when necessary, according to each individual's physiology. After all, the human organism is very dynamic and is constantly changing its activities and needs, which requires great adaptability.

“Metabolism” is another popular term these days. Simply put, it refers to “the set of transformations that chemical substances undergo within living organisms” (definition via http://pt.wikipedia.org/wiki/Metabolismo). A fast (or accelerated) metabolism, for example, means greater speed in the transformation of substances. In addition to being fast or slow, metabolism can also synthesize materials in the body/mind (anabolism), such as fat and muscle, or break them down (catabolism). For example, if the body needs a specific nutrient or energy (and isn't getting it via diet/respiration), it induces catabolism.

In an individual in balance, metabolism is faster (and slightly more catabolic) during the day, especially in the morning, and slower and more anabolic at night, in order to incorporate nutrients, repair damaged structures and strengthen areas under greater stress. However, metabolism is profoundly influenced by factors that are greatly altered today, especially stress, diet, level of physical activity and water consumption.

For this reason, many people today face metabolism problems, the most common being slow metabolism, for two main reasons:

1 - A fast metabolism maintained for too long, without proper “physiological rest” for the body, can lead to subsequent exhaustion and slowing of the metabolism. Situations that can cause this condition include the abuse of stimulants/thermogenics, stress, insufficient sleep and “overtraining”.

2 - Slow metabolism caused by bad lifestyle habits, as mentioned above, especially due to poor diet, low fluid intake and a sedentary lifestyle, as well as the direct or side effects of some medications.

Do you see how the issue is more complex than many websites suggest, claiming that the solution is simply to “speed up” the metabolism? Modulate it, yes, speeding it up when physiologically appropriate and slowing it down when necessary. But speeding it up too abruptly, too intensely, for too long or at inappropriate times, as we have seen, always leads to problems!

Ideally, you should be assessed and monitored by a qualified professional who, after a full medical history and examinations, will guide you through the most appropriate strategies for your case (each patient is unique and therefore their case will have specific details to be considered in the prescription). But if you're sure you need to speed up your metabolism, here are some tips that really work, when followed to the letter:

• Never let water or food run out regularly.
• Eat less, more often and don't skip meals.
• Increase your intake of fiber sources.
• Have an excellent breakfast, especially with good sources of protein.
• Improve the functioning of your digestive system.
• Never completely cut carbohydrates out of your diet for long periods.
• Avoid sugar (simple carbohydrates, the really sweet ones).
• Exercise at least three times a week.
• Gain and maintain good muscle mass.
• Avoid excesses, whether in food or activities.
• Sleep well.
• After waking up, eat without delay.
• Reduce stress.
• Be vigilant and manage your genetic tendencies well.
• Discover foods that stimulate metabolism.
• If possible, include more chili peppers and spicy seasonings, as well as green tea, in your diet.
• Use appropriate supplements, prescribed and monitored by a competent professional.

Check out this interesting link, which summarizes the issue of speeding up the metabolism (audio in Spanish: http://www.youtube.com/watch?v=ls8FcHKeBcY).

Would you like more details and explanations about these tips (for example, their physiological basis)? I'll talk more about that next week.

Cheers!

Ícaro Alves Alcântara