It is one of the most basic process that is performed in living organism and human. Commonly associated with weight loss or energy levels, metabolism refers to the set of chemical reactions that occur in our cells and turn food into the energy needed for us to operate.This is essential to life, powering everything from respiration and digestion to muscle contraction and nerve signaling. But what exactly is metabolism, and what factors influence its efficiency?
What is Metabolism?
At its most basic, metabolism is all of the chemical processes done in our body to stay alive. This has two key components:
- Catabolism: The breakdown of larger molecules (e.g., food) into smaller ones, a reaction that releases energy. For instance, when we eat carbs, our body breaks them down into glucose or sugar that is the fuel for our cells.
- While: Catabolism, on the other hand, is the process of using smaller molecules to build up larger and more complex molecules that the body needs for growth, repair, and maintenance. (as amino acids combine to form proteins and fatty acids serve as the basis for fats).
In companionship, these two processes perform to ensure the body has the energy needed to continue surviving and functioning appropriately.
How Does Metabolism Work?
From the instant food enters the body, metabolism begins. When you eat, your body processes carbohydrates, fats and proteins into simpler molecules that can enter the bloodstream. These molecules are taken to different cells, where they are used to generate energy.
ATP (adenosine triphosphate), the energy currency of the cell. ATP is generated mainly in the mitochondria, commonly known as the “powerhouse” of the cell. The production of ATP from food is a multi-step process requiring many complex biochemical reactions, such as glycolysis (the breakdown of glucose), the citric acid cycle (the further processing of glucose and fatty acids), and oxidative phosphorylation (the last step, which produces most of the ATP).
Basal Metabolic Rate (BMR)
The Basal Metabolic Rate (BMR) is the number of calories that your body requires to do basic life-sustaining functions while at rest, like breathing, circulatory, and regulating body temperature. BMR represents the greatest part of your daily calorie utilization, which usually makes up 60-75% of total energy expenditure.
BMR is influenced by various factors, such as:
- Age: Our metabolism generally slows down as we age; this is a major reason why older adults often have a harder time managing their weight.
- Sex: Men have a higher BMR than women because they tend to have more tissue: muscle (which is energy expensive to maintain) versus fat.
- Body Composition: The more muscle mass you have, the higher your BMR will be, because muscle tissue burns more calories passively than fat tissue does.
- Hormones: In particular, thyroid hormones are a key modulator of metabolism. An overactive thyroid (hyperthyroidism) can cause a faster metabolism, while an underactive thyroid (hypothyroidism) can slow it down.
The Factors That Influence Metabolism
A lot of how fast your body burns calories is due to BMR, but there are a few external factors that can impact metabolism too:
- Diet: Your food intake can affect how your body metabolizes and uses calories. Frequent small meals can keep a steady metabolic rate. Certain foods can temporarily raise a body’s metabolism —such as spicy peppers and high-protein foods— by inducing thermogenesis: the process by which your body generates heat.
- Exercise: Physical activity causes metabolism to increase during and after exercise Aerobic exercise — you know, the stuff you do when you run or swim — and strength training, which builds muscle, can boost your overall metabolism, too.
- Sleep: Getting enough sleep is highly important for metabolic health. Poor sleeping habits or chronic sleep deprivation can throw hormones off balance, resulting in a more sprawled metabolism and an increased need for high-calorie foods.
- Hydration: The conversational process of metabolism needs efficient function and hence water intake must be proper. When your body becomes dehydrated, your metabolism can slow down — making it harder for you to burn calories efficiently.
- Stress: Long-term stress causes your body to produce excessive amounts of the hormone cortisol, which in turn causes metabolism to slow down and fat to accumulate, especially in the abdominal area.
This is why numerous weight-loss plans out there have failed thus far.
Energy balance is influential in weight control, but metabolic processes are only one component. People frequently say they have a “fast” or “slow” metabolism, but in truth, weight management is determined by a range of influences, such as diet, exercise, genetics, and lifestyle habits.
The baseline metabolic rate for instance is very important in the bigger context, as a person with a faster one will burn calories more efficiently and thus will have an easier time maintaining weight or losing weight. If you have a slower metabolism, losing weight might seem more challenging, but that doesn’t mean weight loss is out of the question. Proper nutrition, regular exercise and healthy habits can help people still manage their weight.
Myths About Metabolism
There are a number of metabolism myths that will be familiar to almost anyone who has spent time in popular culture. Let’s address a few:
- “Metabolism is fixed”: Metabolism is influenced by genetics, but there are ways to change it, including through diet, exercise and sleep. With the right changes, it is possible to increase metabolism.
- “Eating more often boosts metabolism”: Eating lots of little meals during the day helps stave off hunger, but it doesn’t actually rev up your metabolism. It is the overall calories eaten in a day that matter more.
- “Metabolism naturally slows with age”: Age can induce some changes to metabolism, but these changes are primarily related to loss of muscle mass — which is also very much related to how active or sedentary a person is.
Conclusion
Metabolism is a complex but essential process through which our bodies transform food into energy and can perform life-sustaining functions. Certain characteristics (age, genetics) contribute to metabolic health, but lifestyle choices that affect diet, exercise, sleep, activity level, etc., are hugely important influencers. Educating yourself about how metabolism functions and how to optimize it to best suit your lifestyle can help individuals to make informed decisions which support their health and well-being as a whole. Whether your goal is weight loss, maintaining weight, or feeling more energized, a healthy metabolism is your secret weapon in attaining your goals.
