Metabolism refers to chemical changes also called metabolism. It refers to the action of decomposing and synthesizing substances absorbed into the body, and obtaining energy necessary for life activities from it. If the metabolism, which is an important action, does not go smoothly, our body feels tired easily, and we gain weight easily due to lower energy consumption. In addition, if the metabolism is not performed smoothly for a long period of time, the risk of various diseases increases and acts as a risk factor that threatens health. Therefore, it can be said that it is important to check the various lifestyle rules to increase metabolism and implement them regularly. So today, let’s look at some of the habits that increase metabolism one by one.
Habits that increase metabolism
1. Drink plenty of water
The first habit to help your metabolism run smoothly is to drink water frequently. It is known that when there is not enough water in the body, the energy level drops and the accumulation of waste products in the body causes fatigue in daily life. In one study, participants who drank 500 ml of water increased their metabolic rate by 30%, and found that this effect was not only immediate but also long-lasting. Another study found that even a slight lack of water in the body slowed down your metabolism by 3%. Therefore, it is recommended to drink 7-8 glasses of water a day.
2. Move your body frequently
Sitting for long periods of time in a fixed position with low activity levels lowers your metabolism, which increases your risk of diabetes and cardiovascular disease. Getting up and moving your body for even a few minutes every 30 minutes can help boost your metabolism. In particular, when muscle mass increases through muscle exercise, it produces ATP, which is an energy source, and at the same time, the metabolism becomes active. According to the Mayo Clinic in the United States, the more muscle you have, the more calories you burn, and the higher your metabolic rate, the less weight you gain.
3. Get plenty of sunlight
Frequent exposure to the sun is also a habit to promote metabolism. Studies have shown that when your skin is exposed to sunlight, it releases nitric oxide, which plays an important role in keeping your metabolism healthy. In addition, exposure to sunlight promotes the synthesis of vitamin D, which is called the sunshine vitamin, which can provide several health benefits, such as reducing depression through an increase in serotonin, the happiness hormone, and preventing osteoporosis by increasing bone density.
4. Eat foods that boost your metabolism
For smooth metabolism, it is also very important to eat foods containing protein, various vitamins, and minerals. In particular, it is important to eat foods high in quality protein, especially since the body uses more energy to digest protein than carbohydrates or fats. Regular consumption of dairy products such as grapefruit, low-fat milk, cheese, and yogurt is known to have a beneficial effect on normal metabolic health. However, if you maintain a high-carbohydrate and high-fat diet, it is recommended to improve it because there is a risk of lowering the metabolic rate and weight gain.
5. Get enough sleep
Getting enough sleep is also very important for maintaining a proper metabolism. If you don’t get enough sleep, it affects hormones such as leptin and ghrelin, which are related to appetite, making you feel less full after eating and feeling more hungry than usual, which affects normal metabolism. Studies have shown that people who don’t get enough sleep are more likely to develop metabolic disorders. Therefore, it is recommended to get enough sleep for 7 to 8 hours a day, which is known as adequate sleep time.