Are You Metabolically Healthy?
Published: January 30th, 2025
Updated: February 25th, 2025
The Importance of Being Metabolically Healthy
Metabolic health refers to the body’s ability to efficiently convert food into energy, maintain stable blood sugar levels, regulate cholesterol and triglycerides, and support overall bodily functions. A recent study of UNC School of Public Health showed that 88% of Americans have insulin resistance, and only 12% are metabolically healthy. Metabolic health is key to preventing the development of diabetes, which now affects over 12% of Americans. Prediabetes affects more than 40% of Americans. Achieving and maintaining metabolic health is crucial for preventing chronic diseases, enhancing physical performance, and improving overall well-being. Here’s a closer look at what it means to be metabolically healthy and how you can achieve it.
What Does Metabolic Health Entail?
Metabolic health is typically assessed through several key indicators:
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- Blood Sugar Levels: Healthy individuals maintain stable blood glucose levels, avoiding spikes and crashes that can lead to insulin resistance and type 2 diabetes.Optimally, our fasting blood glucose levels should be less than 85.Fasting insulin is less than 6, and Insulin Resistance score less than 2.
- Lipid Profiles: A balanced level of cholesterol and triglycerides is essential. High LDL (bad cholesterol) and low HDL (good cholesterol) levels can increase the risk of heart disease.
- For optimal metabolic health, triglycerides should be below 85, and HDL cholesterol should be over 55. The triglyceride to HDL ratio should be less than 2.ApoB is less than 90, and smaller density LDL is less than 200.
- Blood Pressure: Normal blood pressure levels are crucial for cardiovascular health. High blood pressure can lead to various health complications.
- Optimal blood pressure should be less than 130/80.
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- Waist Circumference: Excess abdominal fat is linked to metabolic syndrome, which increases the risk of heart disease and diabetes.
- Men:
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- Less than 40 inches (102 cm)
- Increased risk for health problems if over 37 inches (94 cm)
Women:
- Less than 35 inches (89 cm)
- Increased risk for health problems if over 31.5 inches (80 cm)
Waist-to-Height Ratio: A waist-to-height ratio of less than 0.5 is considered healthy.
To calculate this, divide your waist circumference in inches by your height.
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- Men:
- Waist Circumference: Excess abdominal fat is linked to metabolic syndrome, which increases the risk of heart disease and diabetes.
- Inflammation Markers: Chronic inflammation can lead to numerous health issues, including metabolic disorders
- Inflammatory markers include
- C-Reactive Protein optimally less than 1
- Homocysteine less than 7
- Normal white blood cells-neutrophil, monocyte, and lymphocyte count Normal Fibrinogen.
- Inflammatory markers include
Benefits of Metabolic Health
Being metabolically healthy offers numerous benefits:
- Reduced Risk of Chronic Diseases: Maintaining metabolic health can significantly lower the risk of diseases such as diabetes, heart disease, and certain cancers.
- Increased Energy Levels: A well-functioning metabolism ensures that your body efficiently converts food into energy, improving stamina and reducing fatigue.
- Better Weight Management: Individuals with good metabolic health can better regulate their weight, making maintaining a healthy body composition easier.
- Enhanced Mental Clarity: Stable blood sugar levels contribute to better focus and cognitive function, reducing the risk of mental fatigue.
Tips for Achieving Metabolic Health
- Balanced Diet: Focus on whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit processed foods high in sugars and unhealthy fats. Following a Mediterranean diet and calorie restriction are key in maintaining metabolic health.
- Regular Exercise: Engage in a mix of aerobic and strength-training exercises. Aim for at least 150 minutes of moderate-intensity activity per week.
- Adequate Sleep: Prioritize quality sleep, aiming for 7-9 hours per night. Poor sleep can negatively affect metabolic health.
- Stress Management: Chronic stress can disrupt hormonal balance and lead to unhealthy eating habits. Practice stress-reduction techniques such as mindfulness, yoga, or meditation.
- Routine Health Check-ups: Regular check-ups can help monitor metabolic markers and catch potential issues early. Many individuals do not know their markers, and what we do not know cannot be addressed. Getting regular assessments can help to address and reverse early changes.
Being metabolically healthy is a cornerstone of overall health and well-being. Adopting a balanced diet, staying active, managing stress, and prioritizing sleep can enhance your metabolic health and reduce the risk of chronic diseases. Remember, small, consistent changes can lead to significant improvements over time. Embrace a lifestyle that supports metabolic health for a happier, healthier you.
