Support your metabolism

Metabolism, you've probably heard of it before. But what is it exactly? And is it important? In this blog, we'll tell you everything you need to know about your metabolism and explain how you can best support your metabolism.

What is your metabolism actually?

Your metabolism, or metabolism, is the process by which your body converts nutrients into building blocks and energy. These building blocks and energy are then used for all important biological processes in your body, such as respiration, circulation, tissue growth, and movement. A good metabolism is essential for optimal body function and maintaining good health.

There are many factors that play a role in the functioning of your metabolism, such as genetics, age, and gender, but also your lifestyle. By living healthily, you can support your metabolism. The tips below can help you with this.

Tip 1: Drink enough

Fluid is important for the absorption of nutrients in your intestine and the transport of nutrients and waste through your body (1). To provide good support for your metabolism, it is therefore important to consume enough water daily. The general advice is to drink 1.5 to 2 liters per day (1). However, this may vary depending on factors such as age, body temperature, and activity level. A convenient way to check if you are drinking enough is to monitor the color of your urine. Normally, it is light yellow to transparent. Is your urine dark yellow or orange? This may be a sign that you have not consumed enough fluids.

Tip 2: Eat regularly

There is evidence that an irregular eating pattern is unfavorable for your cardio-metabolic health (2). An irregular eating pattern is associated with a higher BMI and blood pressure (2). One possible explanation for this is that irregular eating disrupts the functioning of your internal biological clock (also known as the circadian clock). This biological clock is involved in the course of many different important processes in your body, including your energy metabolism. By sticking to the same meal times every day, you may be able to give your metabolism a helping hand.

It is not yet clear whether it is also important how often and when you eat during the day. More research is needed to provide a good advice on this.

Tip 3: Get enough sleep

The amount and quality of your sleep also likely have an impact on your metabolism (3,4). A poor night's sleep is associated with disrupted glucose metabolism and decreased insulin sensitivity, which can contribute to weight gain, obesity, and type 2 diabetes (4). Adults need 7-9 hours of sleep per night. Do you have trouble sleeping? The following tips may help:

• Try to go to bed and wake up at the same time every day
• Ensure good sleep hygiene (comfortable bed, pleasant temperature, no noise, etc.)
• Do not drink coffee or other caffeinated beverages in the evening
• Avoid using screens (phone, laptop, etc.) for at least one hour before bed
• Do not take naps during the day
• Do something relaxing before going to bed, such as reading a book or taking a bath
• Try to limit alcohol consumption

Tip 4: Exercise and physical activity

Regular physical activity can support your metabolism in various ways. It can improve insulin sensitivity, allowing your body to handle carbohydrates and sugars in your blood more efficiently (5). Additionally, strength training can help you build more muscle mass. Because muscle tissue requires more energy than fat tissue, having more muscle mass means you burn more energy throughout the day, forcing your metabolism to work harder. This can contribute to the prevention of metabolic diseases such as obesity and type 2 diabetes.

Moreover, it's essential to get enough protein to support your muscles. Our healthy Protein smoothie contains up to 19 grams of protein per bottle and is perfect to consume around your workout.

Tip 5: Eat enough vegetables and fruits

That a healthy diet is important for a healthy metabolism probably doesn't come as a surprise. By providing your body with the right building blocks and enough energy, you can support your metabolism. Various vitamins and minerals are also important for your metabolism, such as vitamins B1, B2, B3, B6, and C, and the minerals iron, magnesium, and copper. They help release energy from your food and play a role in the activity of certain enzymes involved in your energy metabolism.

Vegetables and fruit contain many of these vitamins and minerals. However, many people still struggle to eat the recommended daily intake of 250 grams of vegetables and 2 servings of fruit (6,7). At Sapje, we have a wide range of healthy products that can help you! Think of our vegetable juices, such as beet juice, tomato juice, celery juice, and carrot juice. We also have shots, such as our ginger shot. We also offer smoothies and soups that can help you easily get a lot of vitamins and minerals from vegetables and fruits and support your metabolism. Take a quick look at our assortment!

Tip 6: Chewing well

Chewing your food well helps your digestion release nutrients from your food. This way, more nutrients can be extracted from your food, which can then be converted into building blocks and energy by your metabolism.

Conclusion

The tips mentioned above are all important components of a healthy lifestyle. There are no miracle cures to "speed up" or "boost" your metabolism. By eating healthily, exercising regularly, and getting enough sleep, you ensure that you provide the best support for your metabolism!

Sources

1. Voedingscentrum (Year unknown), Vocht en drinken. Geraadpleegd op 11 april 2023. https://www.voedingscentrum.nl/encyclopedie/vocht.aspx  
2. Pot, G. K., Almoosawi, S., & Stephen, A. M. (2016). Meal irregularity and cardiometabolic consequences: results from observational and intervention studies. Proceedings of the Nutrition Society, 75(4), 475-486. https://pubmed.ncbi.nlm.nih.gov/27327128/ 
3. Leproult, R., & Van Cauter, E. (2010). Role of sleep and sleep loss in hormonal release and metabolism. Pediatric Neuroendocrinology, 17, 11-21. https://pubmed.ncbi.nlm.nih.gov/19955752/ 
4. Depner, C. M., Stothard, E. R., & Wright, K. P. (2014). Metabolic consequences of sleep and circadian disorders. Current diabetes reports, 14(7), 1-9. https://pubmed.ncbi.nlm.nih.gov/24816752/ 
5. Bird, S. R., & Hawley, J. A. (2017). Update on the effects of physical activity on insulin sensitivity in humans. BMJ open sport & exercise medicine, 2(1), e000143. https://pubmed.ncbi.nlm.nih.gov/28879026/ 
6. Voedingscentrum (Year unknown), Groente. Accessed on 11 april 2023. https://www.voedingscentrum.nl/encyclopedie/groente  
7. Voedingscentrum (Year unknown), Fruit. Accessed on 11 april 2023. https://www.voedingscentrum.nl/encyclopedie/fruit