It is no use eating food and having sit in the gut without being digested, absorbed, assimilated and metabolised, so that the body gets what it needs to keep functioning and thereby sustain life. Metabolism is the process by which the body changes food nutrients into energy. A number of factors have been determined to make metabolism slow down. Below is a dive into the things that slow down your metabolism.
Your genes
If your body is slow at burning calories while you rest or sleep, you probably got that from your parents, through your genes. Given that you can’t change your genes, what you can to is to focus on your habits. One of the best ways to pep up your metabolism is to get more exercise. Look for ways to include more activity into your day.
Hormones
Changes in the levels of certain hormones in the body can put the brakes on your body’s energy use. That can make you tired. Some conditions, like an under-active or overactive thyroid and diabetes, are hormonal diseases that affect your metabolism. Stress also releases hormones that can trigger a slow-down. So what can you do? If you have a medical condition, keep up with your treatment. And make it a priority to nip stress in the bud.
Lack of sleep
Good sleep helps your metabolism stay steady. When you toss and turn, night after night, it is harder for your body to use energy well, which can make conditions like diabetes and obesity more likely. Most adults need seven to nine hours of sleep. If you’re not there now, try it for a week and see how much better you feel.
Strict diets
It matters how you lose weight. If you don’t eat enough, your metabolism switches to slow-motion. Severe diets, especially when you also exercise, teach your body to make do with fewer calories. That can backfire, because your body clings to those calories, which makes it harder to take weight off. When you find yourself in this situation, what to do is to keep your weight-loss plan realistic, not drastic,although it may take longer to achieve.
Using non-iodized salt
Sea salt is a darling for foodies and chefs. You’ll find it in top restaurants and gourmet kitchens. But it lacks iodine, which your thyroid needs to manage your metabolism. For this reason, you should use just a pinch of iodized table salt which will adequately meet your need. Alternatively, you can eat shrimp, which is an iodine-rich food.
You’re dehyrated
Without enough water, your metabolism can stall. How about a tall, cool glass of water? Some studies show that it helps the body burn energy and fuels weight loss. At any temperature, water also helps you fill up, so you eat less. What you can do is this: sip it throughout the day. You also can eat more foods that are naturally rich in water, such as watermelon or cucumbers.
You drink decaffeinated coffee
It’s a good option if you like a cup before bedtime. But you’ll miss out on the jolt of caffeine that gets your metabolic motor running. Remember that some research shows coffee can affect blood sugar levels. So you may need to limit it if you have diabetes. If you can’t handle caffeine, lean into the other tips given in this piece. Many things can help your metabolism, and you’ll want to use as many of them as possible.
Not enough calcium
You need it for more than your bones. It’s also a key nutrient for a swift metabolism, among the other positive things it does for your body. Many people don’t get enough of it. There are many delicious options! You can get calcium from milk and dairy products, of course. It’s also in many fortified foods (such as cereals, orange juice, and soy or almond milk), canned salmon, some vegetables.
Medications
Some drugs can slow down your metabolism. These include many antidepressants and certain anti-psychotics which doctors use to treat schizophrenia. Many other medications, like those that slow the heart rate, also can have that effect.
Therefore, you should let your doctor know if you think your prescriptions might be a problem. There may be something you could take instead.
Cutting carbs
Sure, easing up on unhealthy carbohydrates can help you manage your weight and burn fat faster. But your body needs them to make insulin. You eat much less carbohydrates for sometime, the body makes less of the vital hormone, leading to your metabolism stalling, resulting in you nt being able to burn as many calories as you once did.
To get around this, get your carbs from fruits, vegetables, and grains that are rich in nutrients, like sweet potatoes and whole wheat flour. They’ll keep your metabolism in check and head off those cravings that can take you off-track.
Being nocturnal
If your chronic night crawler or work on prolonged night shifts, either of these will mess with your body’s natural sleep-wake cycle. Those changes can lead to a sluggish metabolism and other problems like diabetes and obesity. To avoid this reset your body clock. If you take a lot of red-eye flights, get a different departure time. If you work at night and can’t change, talk to your doctor about healthy ways you can get on track.
Changing meal times
When you eat is as important as what you eat. Skipping meals or grabbing a bite on the go creates social and metabolic jet lag. Shifting meal times can wreak havoc with your metabolism and raise your risk for heart disease. You should designate time for mealtime with your family, and stick to it.
Chronic stress
When you are in a stressful situation, your body makes a hormone called cortisol. It’s meant to give you a quick boost of energy. But if you’re stuck in a stressed-out zone, the body thinks you still need to fight, so it keeps making cortisol. High levels of this hormone make it harder for your body to use insulin. That puts the brakes on your metabolism and fuels weight gain.
To combat this, you should find ways to de-stress. Breathe deep. Do something you love. Find what works for you.
High-fat diet
Eating loads of fatty foods like greasy burgers and buttery goodies is never a healthy idea. It changes how your body breaks down foods and nutrients. Your body’s ability to use insulin is affected, too. That’s called insulin resistance, and it’s been linked to obesity and diabetes.
Instead, you eat more fruits and vegetables, and drink more water. Beans, peppers, and shellfish are good options, too.
• Adapted from webmd.com