What impacts metabolism and what can you do?

Foods with a higher TEF or thermic effect of food, such as protein, can slightly increase metabolism, said Suvidhi Jain, lifestyle, exercise and nutrition coach and founder - LEAN by Suvidhi

Let's understand what affects your metabolism (Source: Getty Images/Thinkstock)

There are so many aspects that affect your metabolism. From what you have in each meal to how it gets consumed in the body, metabolism is extremely potent to decode how well your body is functioning. As such, it is extremely important to be mindful of what is affecting your metabolism. Experts urge that metabolism is a complex interplay of genetic, physiological, lifestyle, and environmental factors that collectively determine the body’s energy expenditure.

Metabolism is influenced by a combination of genetic, physiological, and environmental factors. “Genetic factors play a crucial role, in determining a baseline metabolic rate inherited from our parents. Age also affects metabolism; it tends to slow down as we get older due to the loss of muscle mass and hormonal changes,” said Dr Pankaj Verma, senior consultant, internal medicine, Narayana Superspeciality Hospital Gurugram.

Body composition matters as well. Muscles require more energy to maintain than fat, so individuals with higher muscle mass tend to have a higher metabolic rate. Hormones, such as thyroid hormones, play a critical role in regulating metabolism, mentioned Dr Verma.

Metabolism is affected by what you eat (Source: Getty Images/Thinkstock)

Diet and physical activity are major external influences. “Crash diets or prolonged calorie restriction can lower metabolic rate as the body adapts to conserve energy. Regular exercise, especially strength training, can boost metabolism by building muscle,” mentioned Dr Verma. Concurred Dr Santosh Pandey, naturopath and acupuncturist, Rejua Energy Center, Mumbai and said that physical activity not only burns calories but also increases the metabolic rate.

“Quantity of food you eat can impact metabolism. Eating smaller, more frequent meals throughout the day can help maintain a higher metabolic rate,” said Dr Pandey. Foods with a higher TEF or thermic effect of food, such as protein, can slightly increase metabolism. “Moreover, caloric intake can affect metabolism. Severe caloric restriction over a long period of time can lead to a slowdown in metabolism as the body tries to conserve energy,” elucidated Suvidhi Jain, lifestyle, exercise and nutrition coach and founder – LEAN by Suvidhi.

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If you are experiencing constipation, bloating, or other digestive issues, it could be a sign that your metabolism is slowing down, noted Dr Pandey.

Sleep and stress levels can also impact metabolism; poor sleep and chronic stress may disrupt hormonal balance and lead to slower metabolic function. “Lack of sleep or poor sleep quality can affect metabolism as Sleep regulate your blood sugar, lack of sleep causes your body to have trouble with glucose levels, leading to a lack of energy and can negatively affect metabolism and lead to weight gain,” said Dr Pandey.

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Lifestyle changes can improve your metabolism (Source: Getty Images/Thinkstock)

However, experts urge that it’s important to recognise that these factors can affect metabolism to varying degrees in different individuals. “Additionally, metabolism is not a fixed process, and lifestyle choices can significantly impact it. Adopting healthy habits like regular exercise and balanced nutrition can improve metabolism and overall well-being,” said Jain.

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