METABOLIC HEALTH

METABOLIC HEALTH

While metabolism refers to all the biochemical reactions that happen in our body to support life, metabolic health typically refers to a particular set of processes and characteristics.

In particular, having good metabolic health means:

• Our body is effectively using energy and nutrients.

• Normal processes that help regulate our biological systems (e.g., making sure we have enough available energy, storing nutrients) are working properly.

Metabolic syndrome (MetS) describes a cluster of related health issues that occur when these processes aren't working well. These include:

• Impaired glucose metabolism and insulin resistance (which can ultimately result in Type 2 diabetes).

• Having a lot of fat deposited deep in the abominal cavity (i.e., visceral fat) and within internal organs (e.g., liver, heart, kidneys).

• High blood pressure, also known as hypertension.

• Dyslipidemia, or a disrupted lipid and lipoprotein profile that includes high triglycerides and LDL.

• Systemic inflammation and oxidative stress.

• Increase risk of cardiovascular disease from factors like more blood clotting, damage to blood vessels. or narrowing or blockage of blood vessels (i.e., atherosclerosis).

You'll notice that these may seem like distinct issues - for instance, isn't diabetes or fatty liver disease different from cardiovascular disease? Yet the concept of metabolic health helps us understand that the body's systems are closely connected, and underlying problems can have widespread effects. Much like the other health issues we've covered throughout this course, a woman's risk of MetS goes up with and after menopause as she loses many of the protective effects of sex hormones.

KEY NUTRITION SKILLS

As with all the other health opportunites we've discussed, MetS can be affected by many factors, including exercise, sleep, and stress. Here, we'll focus on nutrition factors.

The following are powerful behaviors that can reduce your risk of metabolic issues:

EATING A WIDE RANGE OF NUTRIENT-DENSE, VITAMIN- AND MINERAL-RICH FOODS

Many minerals seem to play a role in MetS. For instance, low magnesium is correlated with MetS. Selenium is used to make selenoproteins, which are involved in regulating glucose metabolism and fat accumulation in the liver.

EATING PLENTY OF FRUITS AND VEGETABLES

One of the key players in MetS is oxidative stress. Colorful fruits and vegetables are rich in antioxidants and other plant nutrients that help combat it. Plus, the higher fiber content ensures that they digest more slowly, keeping blood sugar steadier. The gut microbiome seems to play a role in MetS.

CONSUMING HEALTHY FATS

...particularly omega-3s, nuts, seeds, olives, and olive oil. These can help with the changes in lipid and lipoprotein profiles, as well as the synthesis of inflammation-mediating chemicals. Omega-3 fatty acids in particular have anti-inflammatory, cardio protective, and insulin-sensitizing effects.

EATING FEWER HIGHLY PROCESSED FOODS

...particularly those containing saturated, trans, and hydrogenated fats as well as high levels of salt and sugar.

Foods high in salt can contribute to high blood pressure; foods high in sugar can contribute to insulin resistance. Together, they're a double metabolic whammy when we eat a lot of them, especially when they displace other nutrient-dense foods.

MANAGING BODY COMPOSITION

When it comes to health, each woman has an optimal body fat range that's best for her - neither too much nor too little. And, this varies with many factors, including where the body fat is located. (See Why Does Adipose Tissue Matter? below). Skeletal muscle is also an important regulator of metabolism, particulary in helping to ensure that glucose and fatty acids are stored and used effectively.

WHY DOES ADIPOSE TISSUE MATTER?

We support all women in their amazing range of bodies - all shapes, sizes, ages, and abilities.

At the same time, understanding the biology of adipose tissue (fat) can hep us see why adjusting body composition may be a health opportunity for some women at midlife.

With hormonal changes at menopause, women are likely to start putting on fat around their middles, some of which finds its way into their abdominal cavities.

Adipose tissue is an active player in the metabolic environment of our body, and it secretes a wide range of hormones and cell signaliing molecules. It can also be infiltrated by macrophages (particular types of white blood cells) and become chronicallly inflamed. This means having a lot of body fat in some places - particularly this visceral fat - can incrase health risks.

Importantly, this risk also varies by ethnicity, with some ethnic groups (particularly those of South and East Asian descent) at risk seen at "normal" body mass indexes. Conversely, women who have more fat that is subcutaneous (i.e., under the skin) and deposited on places like the butt and thighs don't seem to have the same risk.

Women who have a lot of adipose tissue around their middles may also have it near their airways. This means that they might have some airway obstruction when they sleep. Given that sleep is the "master regulator" of our metabolic health, this can be a factor in MetS and further contribute to the problem.

In other words, when it comes to adipose health, location matters.

On the plus side, even modest body composition changes can improve sleep quality and, consequently, metabolic health. This is especially true if those changes are combined with other practices, like regular exercise and stress management.

If you want to improve your metabolic health profile, this could be an opportunity to make some adjustments via nutrition and other lifestyle behaviors.

WHAT YOU CAN DO

Here are some ways you can work on your metabolic health:

• Consider the role of body composition in metabolic health. Focusing on building muscle and adding more activity may be more beneficial than focusing on losing body fat.

• Get regular medical checkups, including metabolic health assessments. Metabolic health can be assessed with lab tests that look at indicators such as A1C and glucose tolerance.