Support your metabolism

Metabolism, you’ve probably heard of it. But what is it really? And is it important? In this blog we tell you everything you need to know about your metabolism and explain how you can optimally support your metabolism.

What is your metabolism anyway?

Your metabolism or metabolism, in short, is the process by which your body converts nutrients into building materials and energy. These building materials and energy are then used for all the important biological processes in your body, such as your breathing, blood circulation, tissue growth and exercise. Proper metabolism is essential for the optimal functioning of your body and the maintenance of good health.

There are many factors that play a role in how your metabolism works, including predisposition, age and gender, as well as your lifestyle. By living healthy, you can support your metabolism. The tips below can help you do this.

Tip 1: Drink enough

Fluid is important in the absorption of nutrients in your gut and the transport of nutrients and waste products through your body(1). Therefore, to provide proper support for your metabolism, it is important that you get enough water daily. The general recommendation is to drink 1.5 to 2 liters per day(1). However, this can vary depending on factors such as age, body temperature and activity level. A useful way to check if you are drinking enough is to monitor the color of your urine. Normally, it is light yellow to translucent. Is your urine dark yellow or orange? If so, this may be a sign that you have not been drinking enough.

Tip 2: Eat regularly

There is evidence that an irregular eating pattern is unfavorable for your cardio-metabolic health(2). Among other things, an irregular eating pattern is associated with higher BMI and blood pressure (2). One possible explanation is that irregular eating disrupts the functioning of your internal biological clock (also called circadian clock). This biological clock is involved in the course of many different important processes in your body, including your energy metabolism. So by keeping the same eating times every day, you may be able to give your metabolism a helping hand.

It is not yet clear whether it also matters how often and when you eat in a day. More research is needed to give sound advice on this.

Tip 3: Get enough sleep

The amount and quality of your sleep are also likely to affect your metabolism(3 ,4). Poor sleep is associated with impaired glucose metabolism and reduced insulin sensitivity, which can contribute to weight gain, obesity and type 2 diabetes(4). Adults need 7-9 hours of sleep per night. Do you have trouble sleeping? If so, the following tips may help you:

Try to go to bed and get up around the same time every day
Ensure good sleep hygiene (nice bed, pleasant temperature, no noise, etc.)
Do not drink coffee or other beverages containing caffeine in the evening
From at least one hour before you go to sleep, do not use screens (phone, laptop, etc.)
Don’t take naps during the day
Do something relaxing before going to sleep, such as reading a book or taking a bath
Try to limit the use of alcohol

Tip 4: Play sports and exercise

Regular exercise can support your metabolism in several ways. For example, it can improve sensitivity to insulin, allowing your body to handle carbohydrates and sugars in your blood more efficiently(5). In addition, strength sports can cause you to build more muscle mass. Because muscle tissue requires more energy than fat mass, muscle mass causes you to consume more energy throughout the day, making your metabolism work harder. This can help prevent metabolic diseases, such as obesity and type 2 diabetes.

It is also important for your muscles to get enough protein. Our healthy Protein smoothie contains a whopping 19 grams of protein per bottle and is ideal to take around exercise.

Tip 5: Eat plenty of fruits and vegetables

That a healthy diet is important for a healthy metabolism probably comes as no surprise. By providing your body with the right nutrients and sufficient energy, you can support your metabolism. Several vitamins and minerals are also important for your metabolism, including vitamins B1, B2, B3, B6 and C and the minerals iron, magnesium and copper. They help release energy from your food and play a role in the activity of certain enzymes involved in your energy metabolism.

Also if you are going to snack make sure you snack healthy! Read all our tips & tricks on healthy snacking here.

Fruits and vegetables contain many of these vitamins and minerals. Yet many people still fail to eat the daily recommended intake of 250 grams of vegetables and 2 servings of fruit(6 ,7). At Sapje, we have a wide range of healthy products that can help you! Consider our vegetable juices, such as red beet juice, tomato juice, celery juice and carrot juice. We also have shots, such as our ginger shot. We also have smoothies and soups, which can help you get lots of vitamins and minerals from fruits and vegetables in an easy way to support your metabolism. Take a quick look at our assortment!

Tip #6: Chew well!

Proper chewing helps your digestive system release nutrients from your food. This way, more nutrients can be extracted from your food, which can then be converted by your metabolism into building materials and energy.

Conclusion

The tips listed above are all important parts of a healthy lifestyle. Miracle drugs to “speed up” or “boost” your metabolism do not exist. By eating healthy, getting enough exercise and sleeping well, you ensure that you give your metabolism the best support!

Resources

Nutrition Center (year unknown), Moisture and drinking. Accessed April 11, 2023. https://www.voedingscentrum.nl/encyclopedie/vocht.aspx
Pot, G. K., Almoosawi, S., & Stephen, A. M. (2016). Meal irregularity and cardiometabolic consequences: results from observational and intervention studies. Proceedings of the Nutrition Society, 75(4), 475-486. https://pubmed.ncbi.nlm.nih.gov/27327128/
Leproult, R., & Van Cauter, E. (2010). Role of sleep and sleep loss in hormonal release and metabolism. Pediatric Neuroendocrinology, 17, 11-21. https://pubmed.ncbi.nlm.nih.gov/19955752/
Depner, C. M., Stothard, E. R., & Wright, K. P. (2014). Metabolic consequences of sleep and circadian disorders. Current diabetes reports, 14(7), 1-9. https://pubmed.ncbi.nlm.nih.gov/24816752/
Bird, S. R., & Hawley, J. A. (2017). Update on the effects of physical activity on insulin sensitivity in humans. BMJ open sport & exercise medicine, 2(1), e000143. https://pubmed.ncbi.nlm.nih.gov/28879026/
Nutrition Center (year unknown), Vegetables. Accessed April 11, 2023. https://www.voedingscentrum.nl/encyclopedie/groente
Nutrition Center (year unknown), Fruit. Accessed April 11, 2023. https://www.voedingscentrum.nl/encyclopedie/fruit