While many wish for it there is no magical quick fix to improve your metabolism. First, you need to understand that metabolism is an intricate combination of both anabolism and catabolism which are two of the many processes that help to maintain a healthy body. Catabolism is the process that an organism breaks down large molecules like food to its basic material. When your body breaks down these materials your body gains both energy and base materials to be re-purposed for what your body needs. Anabolism is the process by which an organism takes the materials that have been broken down and uses them to build up and repair your body. Anabolism can be seen most readily when you watch a child group up; when muscle mass increases; but can be seen most rapidly when you have a cut that scabs over and heals. In total this means that when you increase your metabolism you increase the rate at which you break down materials, gain energy and re-purpose them in your body.
Your metabolism is affected by many thing such as age, gender, lean muscle mass and heredity. Your natural metabolism begins to slow after you reach the age of 40 by an average of 5% per decade. Males, on average, burn more calories when at rest than females do. Muscle mass is the most ever present use of anabolism since muscle require materials and energy to maintain. Heredity gives your body a predisposition on how effective your anabolism and catabolism is and how your body allocates their uses.
The best thing you can do to increase your metabolism is to exercise. By exercising you can increase your short term energy and material requirements and build muscle mass which will increase your long term resting metabolism. Second best thing is to eat water rich foods like cucumbers, lettuce and celery as they provide natural nutrients and minerals; these also provide fiber to help clean your body internally as well as helping you stay hydrated.
Ways to Supplement Metabolism
Eat Spicy Foods: Studies have been done that when mammals ingest capsaicin it increases your metabolism and provides some pain relief. Capsaicin is the active compound in peppers such as chili peppers, cayenne peppers, paprika, tabasco sauce and salsa. In 2011 a study was published which showed slight metabolistic improvements after ingestion; in 2016 another study was published which corroborated this finding and states “Despite being an old molecule, capsaicin is still a hot topic in scientific community and presents a wide horizon of potential therapeutic uses.”.
Stay Hydrated: Staying hydrated is integral to a healthy life and a strong metabolism. A study published show that dehydration, even mild, will depress your metabolism. This is part of the reason that eating water rich food is the second best thing to do to help your metabolism. The best way to gauge your metabolism is to determine the color of your urine; a faint yellow is what you are looking for. If you take complex B-vitamins or daily vitamins with high B values this will make your urine a bright yellow as it is being excreted. An important thing to remember is that only drinking when you are thirsty is bad as this is an indication that you lost 2-3% of your body’s water weight. When you experience greater dehydration it can take up to 24 hours to truly rehydrate your body.
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