Ways to boost metabolism in your food habit
There's a lot of different theories surrounding metabolism. From what it is, ways to boost it, and what lifestyle choices actually make a difference to how it works. So we've found out all the essentials you need to know to help make sense of your metabolism!
What is metabolism: Your metabolism is not a 'thing' as such, like your heart, lungs or other organs. It's the collection of natural processes that occur in your body to keep you alive. Just like breathing isn't a physical thing but more of a process. Your metabolism is the sum of the physical and chemical processes that produce energy to allow your body to do all it needs to do.
Foods that support a healthy metabolism: There are some foods that do help to fire up your metabolism, but the effect is minimal and only for a short period of time. These include spicy foods such as chili because of its heat, caffeinated beverages due to their stimulatory effects, and high protein foods as they take longer to digest. However, it's much more important to focus on a healthy diet and lifestyle in general. This includes -
* Eating a wholefood based, minimally processed diet.
* Drinking plenty of water each day.
* Eating plenty of vegetables to boost nutrient intake and dietary fiber.
* Reducing intake of refined foods such as sugars, flours, processed, packaged foods, and fast food.
* Opt for lean protein sources that fit your dietary needs e.g. lean meats, beans, and legumes.
* Consuming fats from wholefood sources including nuts, seeds, olive and coconut oil. Fish, hemp seeds and chia seeds are also fantastic sources of anti-inflammatory omega-3s.
* Eating to feel satisfied, not full. Monitor your portion sizes and try to eat slower to give your body a chance to tell you you're full before overdoing it. A healthy weight is important for a healthy metabolism.
* Iodine-rich foods. Foods such as seaweed and seafood are rich in iodine, which is an essential nutrient required by the thyroid gland to manufacture thyroid hormones. However, both iodine deficiency and excess iodine can be a problem, so iodine supplementation is generally not helpful and can often exacerbate any issues that may be present.
* Consuming a source of selenium regularly is important as it's a necessary nutrient for proper thyroid function. Brazil nuts, tuna, crab, and lobster are high in selenium, but you can also get some from sunflower seeds, lean meats and mushrooms.
* Avoiding processed, non-organic soy products and limiting organic soy products to minimize their potential goitrogenic effect on thyroid function.
* Consuming cruciferous vegetables such as cabbage, broccoli, and Brussels sprouts cooked. Heating them denatures much of their potential goitrogenic effects.
* Spending 10-15 minutes in the sun getting Vitamin D to prevent deficiencies commonly associated with thyroid issues.
* Keeping active. Exercise helps to boost your metabolism, manage your weight, and reduce your risk of a whole range of health conditions that can be even harder to manage with a thyroid condition. Make sure to include weight-bearing exercises to boost your muscle-to-fat ratio. The more muscle you have, the more energy you need to burn to function and maintain that muscle mass daily so your metabolism gets a boost!
The writer is freelance contributor.The write-up has appeared onwww.foodmatters.com