Understanding your metabolism is crucial for overall health. This article will explore the meaning of metabolism, how to increase it, its key pathways and processes, and the role of glucose and carbohydrates in metabolic health.

Key takeaways

• Metabolism is defined as the chemical processes your body uses to generate and use energy.
• Stable blood glucose levels are vital for reducing inflammation and maintaining overall health.
• Factors that influence metabolic rate include hormonal balance, gender, body composition and genetics.
• Optimising metabolic health can assist in managing lifestyle diseases, improve energy levels, manage weight, insulin resistance and more.
• Carbohydrates play a significant role in providing glucose, the primary fuel source for most cells.

It's a term we often hear when talking about health, weight, and energy, but what does metabolism really mean?

With its roots deep in biological processes, metabolism is an intricate concept to grasp, yet it underpins our everyday function and wellbeing. Metabolism pertains to a set of chemical reactions that occur in our bodies. It is essential for maintaining life, breaking down food to generate energy, and building up complex molecules that serve critical roles in our bodies. Let's get into it.

What is metabolism?

The metabolism definition describes all the chemical reactions that occur within a living organism to maintain life. These reactions are necessary for various vital functions, such as digestion, energy production, growth, and cell repair.

Metabolism can be divided into two categories: catabolism, which breaks down foods or tissues into energy, and anabolism, which involves the synthesis of complex molecules for cellular processes.

Catabolism is the process by which our body breaks down food or tissues into energy. Examples of catabolism include the breakdown of carbohydrates into glucose, proteins into amino acids, and fats into fatty acids.

On the other hand, anabolism refers to the synthesis of complex molecules from these smaller units. These complex molecules are used for cellular processes such as cell repair, muscle building, and storage of excess energy, a process in which insulin plays a vital role by moving glucose from the blood into cells.

Glucose and insulin

Glucose, a monosaccharide or sugar, is the primary fuel source for most cells. It is found in simple carbohydrates, complex carbohydrates, and fibre.

Each of these forms of carbohydrates are absorbed at different rates:

• Simple carbohydrates such as white sugar are easily absorbed into the bloodstream as they require very little digestion
• Complex carbohydrates such as brown rice need further processes to become available as energy
• Fibre, such as in fruit and vegetables, is indigestible, moving into the large intestine where it becomes fuel for the microbiome

Insulin is a hormone responsible for maintaining glucose homeostasis (balance). It is released in response to rising blood glucose levels and signals cells to take up glucose, moving it out of the blood. Over time, excess glucose levels will require increasing insulin levels to maintain tight blood glucose control, potentially leading to insulin resistance and type 2 diabetes.

The metabolism of carbohydrates

The metabolism of glucose and carbohydrates is a series of chemical reactions in the body that convert food into energy.

The process involves a few key steps:

• Breakdown of carbohydrates: when we consume carbohydrates, they start to break down into simple sugar in the digestive tract.
• Absorption: glucose is then absorbed into the bloodstream through the small intestine, causing a rise in blood sugar levels.
• Insulin release: in response to the increased blood sugar, the pancreas releases insulin, a hormone that signals cells to absorb the glucose.
• Glucose uptake and energy production: the cells take in the glucose from the blood and use it as a source of energy. This process is facilitated by insulin, which acts like a key, unlocking the cell to allow glucose to enter to create energy via cellular respiration.
• Storage: excess glucose is stored in the liver and muscles as glycogen, or converted to fat. This stored energy can be used later when energy demands are high, such as between meals or during physical activity.
• Glycogen breakdown: when blood glucose levels drop, the pancreas releases glucagon, a hormone that signals the liver to convert stored glycogen back into glucose and release it into the bloodstream.

This cycle of carbohydrate metabolism ensures that we have a steady supply of energy throughout the day.

What does metabolic rate mean?

Metabolic rate refers to the amount of energy your body burns to maintain basic bodily functions, even at rest. These functions include breathing, circulating blood, adjusting hormone levels, and growing and repairing cells. This constant rate of energy expenditure is often referred to as your basal metabolic rate (BMR) or your resting metabolic rate.

Metabolic rate is influenced by several factors such as:

• Hormonal balance, particularly the levels of insulin and other hormones
• Men typically have a higher metabolic rate than women due to their higher muscle mass.
• Body composition, as muscle burns more calories at rest than fat
• Genetics can predispose some people to a faster or slower metabolism
• Level of exercise
• Dietary deficiencies such as low iodine levels
• Age, as metabolism slows the older you get

The importance of stable blood glucose and metabolism pathways

The human body is an intricate machine that thrives on balance, also known as homeostasis. This equilibrium applies to everything, including your blood glucose levels. Achieving stable blood glucose is a fundamental aspect of good health, affecting energy levels, weight management, insulin response, and disease risk.

Energy regulation

Stable blood glucose levels are crucial for maintaining consistent energy throughout the day. When glucose levels are balanced, the body efficiently uses the glucose from the carbohydrates we consume for energy. This energy fuels everything from our daily tasks to our workout routines, keeping us active and alert.

On the other hand, when glucose levels fluctuate, the body's energy levels can also swing. This instability often results in periods of high energy followed by crashes, leading to feelings of fatigue and lethargy.

Weight management

Blood glucose levels play a significant role in weight management. When we consume carbohydrates, they're converted into glucose and released into the bloodstream. Insulin then facilitates the absorption of this glucose into cells where it's either used for energy or stored as fat for later use.

Consistently high blood glucose levels can lead to a condition known as insulin resistance, where cells stop responding efficiently to insulin. As a result, the pancreas produces more insulin to compensate, leading to higher insulin levels in the bloodstream. High insulin levels can lead to increased fat storage and weight gain, creating a vicious cycle of weight gain and insulin resistance.

Insulin resistance and chronic inflammation

Insulin resistance is not just a concern for weight management; it's a significant risk factor for several health conditions. These include type 2 diabetes, heart disease, high blood pressure, metabolic syndrome, and high cholesterol levels.

Extended periods of unstable blood glucose levels can cause chronic inflammation and the release of stress hormones like cortisol. Chronic inflammation is associated with numerous health conditions, including cancer, arthritis, and autoimmune disorders. Elevated stress hormone levels can lead to anxiety, depression, digestive issues, heart disease, sleep problems, weight gain, and problems with memory and concentration.

Immune function, brain health and heart health

High blood sugar can damage blood vessels and nerves, potentially leading to heart disease and conditions such as atherosclerosis, where blood vessels become hardened and narrowed.

It can also adversely affect cognitive function and mood, with some research suggesting a possible link between consistently elevated blood sugar and an increased risk of conditions like Alzheimer's disease. Also, high glucose levels can impair the immune system's ability to function effectively, making the body more susceptible to infections and slowing the healing of wounds.

Adopting lifestyle habits that promote stable blood glucose — like a balanced diet, regular exercise, adequate sleep, and stress management, can significantly improve metabolic health and overall quality of life. Furthermore, monitoring your blood glucose levels can provide valuable insights into your unique metabolic responses, helping you make informed decisions about your health.

If you're concerned about your metabolic health, seeking professional help can be very beneficial. Alongside this, the Vively app can help you understand your personal metabolic health. Vively uses continuous glucose monitors (CGMs) to provide insights into your metabolism, meaning you can tailor your lifestyle to achieve better glucose control. This data-driven approach can help boost your metabolism and overall wellness.