Sleep, stress and sunshine: endocrinologists on 11 ways to look after your metabolism
Hormones impact almost all of our bodily functions, from skin, to the gut, to our moods. Here, experts on hormonal and metabolic health explain how to stay well
TL;DR
- Hormones affect nearly all bodily functions, including skin, gut, and mood.
- Metabolic rate determines how the body uses energy from food.
- Insulin regulates blood sugar but elevated levels can lead to weight gain, high blood pressure, and type 2 diabetes.
- Ultra-processed foods and reduced physical activity contribute to elevated insulin levels and weight gain.
- Weight loss injections can help by slowing food absorption, affecting satiety, and reducing insulin levels.
- A diet based on protein and vegetables, rather than carbohydrates, addresses the root cause of metabolic issues.
- High protein diets can help control appetite and increase feelings of fullness.
- Exercise, especially resistance training, helps improve muscle mass and bone health, particularly important for women post-menopause.
- Diet is more crucial for weight loss than exercise, though movement burns energy.
- Prolonged sitting can slow metabolism; regular movement is advised.
- Stress increases cortisol levels, negatively impacting glucose and insulin, and can lead to comfort eating and poor sleep.
- Adequate sleep (7-9 hours) is vital for healthy metabolism; sleep deprivation can lead to poor food choices and weight gain.
- Working against circadian rhythm (e.g., shift work) drastically increases risks of obesity and diabetes.
- Exercising in natural light can positively impact circadian rhythm.
- Eating late at night hinders sleep and metabolic health; time-restricted eating with a prolonged overnight fast is beneficial.
- Symptoms of hormonal imbalance include fatigue, unexplained weight changes, temperature intolerance, irregular periods, and fertility issues.
- Lifestyle interventions like diet and exercise can help manage conditions like type 2 diabetes.
- Home hormone testing can increase awareness but may oversimplify complex systems and cause anxiety.