Metabolic Health Checklist

Metabolism - perhaps one of the most misunderstood and contested words in human health. How does metabolism work and why is metabolic health linked to the inner workings of human health?

Simply put, metabolism is an internal process that continually happens within the body whether we are asleep or awake. Our body is continually undergoing metabolic processes. There are a number of reactions that take place along internal pathways to provide cells with the energy that is needed so they can carry out their individual functions. These pathways have the ability to both maximize and minimize energy expenditure.

Derived from the Greek word, metabole meaning ‘to change’, metabolism and its chemical reactions take place differently with each person. There are a number of variables that have an impact on these metabolic pathways including, age, sex, patterns of eating, environment, and lifestyle. Metabolism is essential for life, the body must synthesize and break down everything we take in or are exposed to via chemical reactions in order to survive. For example, larger molecules such as proteins, fats, and carbohydrates are broken down and utilized by the body or sent into storage as a part of metabolic processes.

Food is information for our cells and has the ability to up or downregulate the endocrine system. The endocrine system is a highway of hormones that act as chemical messengers so cells can communicate with each other. These hormones and pathways are intertwined with the expression of metabolic health. The development of non-communicable conditions including diabetes, cardiometabolic conditions, and some cancers have been associated with shifts in metabolism.

Insulin resistance and metabolic health

Markers such as blood pressure, blood sugar, and lipid levels can be used to better understand metabolic health. When blood pressure, blood sugar, and lipid levels are within expected limits the endocrine system is more likely to be in balance, thus reducing the risk of developing non-communicable conditions. When blood pressure is elevated and not well managed, it puts stress on the entire endocrine system. The same is true for lipid levels and blood sugars. This is why we see an increased risk of cardiometabolic conditions such as stroke when blood pressure and blood lipids are not well managed.  In the case of blood sugar specifically, the body's ability to sensitize and utilize insulin plays a significant role in metabolic health as well as the development of chronic conditions including diabetes and neurodegenerative conditions. When the body is able to effectively use insulin, metabolize glucose and manage blood sugar it is better able to stay in balance.

Insulin is a hormone secreted by the beta cells of the pancreas that is integral to the metabolism of glucose. It helps the body shuttle glucose from foods into the cells to be used as energy. In essence, this mechanism ensures that glucose does not remain in the bloodstream - rather it's taken up and used. In the case of insulin resistance, the body is unable to sensitize the presence of insulin therefore the cells within our body are unable to take glucose up from the bloodstream meanwhile, the pancreas responds by secreting more insulin. The result is higher levels of circulating insulin because the body has become resistant.

There are some specific steps and modifications to patterns of eating along with lifestyle shifts that can be taken when insulin resistance is a concern. In many cases, prevention is often the best medicine. There is no one size that fits all - any and all nutrition and lifestyle changes should respect lived experiences and ethnic as well as cultural nuances. There are a wide variety of nourishing foods from around the globe that can be supportive of metabolic health. Making space for global foods in one's pattern of eating not only expands the palate, it exposes us to a wide variety of health-supporting nutrients and combinations with limited added salts, synthetic fats, and added sugars.