Metabolism plays a crucial role in how our bodies convert food into energy. A slowdown in metabolism causes weight gain, fatigue, and other health problems. Though ageing has its say, lifestyle factors are the biggest influencers of the metabolic rate. Understanding the symptoms of a slow metabolism and how to speed it up can bring overall wellness.
In an exclusive interaction with the editorial team of Onlymyhealth, Dr Shrey Srivastav, General Physician, at Sharda Hospital - Noida, explained the symptoms of slow metabolism and tips to boost it. Here is everything he shared with us.
Symptoms of Slow Metabolism
A few signs and symptoms of slow metabolism include:
1. Unexpected Weight Gain
If you're getting fat despite being on your typical diet and regular exercise, chances are that you're not metabolising calories in the right manner.
2. Frequent Fatigue
You experience persistent fatigue when your body doesn't produce energy from the food you eat to sustain you day in and out.
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3. Difficulty Losing Weight
You also find it tough to lose weight despite maintaining an ideal lifestyle as a slow metabolism is preventing calories from being broken down effectively.
4. Dry/Dull Skin and Hair
Poor metabolism also affects nutrient absorption. This may contribute to poor skin hydration and slow hair growth.
5. Always Feeling Cold
If you always feel cold, even when the environment is warm, your metabolism might have slowed down the body's mechanism of regulating its temperature.
6. Poor Digestion
A slowed metabolism can cause constipation and bloating because it reduces the body's digestive ability.
7. Brain Fogginess
If you always find it difficult to concentrate or forget things most of the time, your metabolism might not be providing enough energy to your brain.
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Expert Tips to Improve Your Metabolism
If any of the above symptoms resonate with you, follow these expert-approved tips to improve and boost your metabolism:
1. Diet: Consume More Proteins
Protein-rich food enhances the thermic effect of food, meaning that your body will burn more calories when it digests food.
2. Hydration: Drink Plenty of Water
Proper hydration increases metabolism as cellular functions improve and digestion becomes smoother.
3. Strength Training: Develop Muscle
Muscle burns more calories than fat. Lifting weights or engaging in resistance exercises will increase metabolic rate.
4. Sleep: Get Enough Rest
Poor sleep disrupts the hormones regulating metabolism, thus burning fewer calories.
5. Eat Small, Frequent Meals
Eating balanced meals every three to four hours can keep your metabolism active throughout the day.
Bottomline
A slow metabolism isn’t inevitable, and small lifestyle adjustments can make a significant impact. By recognising the signs early and implementing these expert-backed tips, you can optimise your metabolism and improve overall health. If symptoms persist, consulting a healthcare professional can help rule out underlying conditions like thyroid disorders.