Metabolism - this is how it really works

How metabolism works

A good metabolism supplies each individual body cell with everything it needs. This includes sources of energy, building materials, and auxiliary substances such as vitamins, hormones, and enzymes. Additionally, metabolism transports toxins and waste products out of the body.

If our metabolism slows down, it can have various effects. Possible signs of metabolic disorders can include overweight, lack of energy, mood swings, concentration problems, digestive issues, or a weakened immune system.

In colloquial language, the term metabolism usually refers to the utilization and processing of our meals. This includes primarily carbohydrate metabolism, fat metabolism, and protein metabolism.

Lipid metabolism

Fats provide our body with energy and are also stored as such. However, the body also needs fats for the production of hormones and messenger substances. During fat metabolism, fats are first broken down into fatty acids and glycerides during digestion in the intestine. These are then transported through the blood, including to the liver.

If more fat is consumed than is burned, this excess energy is stored by the body - as storage or belly fat.

Protein metabolism

During digestion, proteins are broken down into their components, amino acids. They are then transported into the cells through the bloodstream. There, they are used for building muscles, hormones, and enzymes, but can also be used for energy production.

Carbohydrate metabolism

Carbohydrates serve as the main source of energy for our metabolism. However, before it can use them, the complex carbohydrates must first be converted into glucose with the help of enzymes. Only when they have been broken down into their smallest components can they be transported through the blood to the cells. In the cells, glucose is "burned" with the help of oxygen.

An important organ for carbohydrate metabolism is the liver: It continuously supplies the organism with glucose - even when glucose is not constantly supplied through food. The liver can store glucose by converting unneeded glucose into a complex sugar called glycogen. Glycogen is the storage form of glucose and serves as an energy reserve for cells. It is available again when needed. In case of an oversupply of carbohydrates, the liver converts glycogen into fat and stores it in adipose tissue. If the liver has to resort to this process frequently, obesity or fatty liver may occur.

Boosting metabolism - is it possible?

Each person consumes a different amount of energy to maintain bodily functions. The basal metabolic rate, which is the calorie requirement we have at rest, varies from person to person. While it is around 1600 calories for 50-year-old men, women of the same age only consume around 1300 calories. This energy metabolism at rest can be increased through physical activity and sports.

Sport helps metabolism

Exercise boosts metabolism: During exercise, not only energy is consumed, but muscle mass is also built up. As a result, the basal metabolic rate increases automatically, as muscles require more energy at rest than other tissues. Therefore, it is worthwhile to be physically active and build muscle mass - ideally through regular, light strength exercises.

But endurance sports also boost metabolism. The heart rate increases, the blood circulation of the entire body is improved. This way, oxygen and nutrients reach the individual cells faster, while waste products can be eliminated quickly.

Diets slow down the metabolism

Those struggling with a "slow metabolism" often suffer from excess pounds. However, losing weight is particularly difficult with a sluggish metabolism. So-called crash diets or any radical diets are unsuitable in this case.

If you want to lose weight, you should avoid unnecessary calories and empty carbohydrates such as sugary or high-fat foods, but not important micronutrients - namely vitamins and minerals. Otherwise, the metabolism can slow down even further. The metabolism is running on low flame, so to speak. Fatigue and lack of drive can be signs that losing weight is becoming increasingly difficult or even impossible. Those who understandably then abandon the diet will experience the yo-yo effect: the body refills its energy stores, often a bit more than before the diet.

If you want to lose weight permanently, you should therefore pay attention to your diet in the long term for the sake of your metabolism, exercise a lot, and drink enough.

Micronutrients - Power for metabolism

A well-functioning metabolism needs one thing above all besides sufficient exercise: a healthy, balanced diet. Only in this way can we supply our body with all the important substances it needs for a smooth metabolism. Micronutrients play an important role in this.

Vitamin B6 is involved in protein and energy metabolism

Vitamin B6, like most vitamins, cannot be produced by the body itself. Therefore, we need to consume it through our diet. Vitamin B6 has many important functions in the body. It contributes to a normal energy metabolism, supports protein and glycogen metabolism, and also helps regulate hormone activity.

Healthy sources of vitamin B6 include whole grain products, legumes, and cruciferous vegetables.

Zinc - for the metabolism of fatty acids and carbohydrates

Zinc is also essential for our health, as this trace element plays a role in a variety of metabolic reactions. Zinc not only supports fat metabolism and carbohydrate metabolism, but also the metabolism of other macronutrients.

Zinc also helps to protect cells from oxidative stress and supports the acid-base balance. Zinc is also a well-known helper for the immune system. In order to supply yourself with zinc in a healthy way, oats, lentils, nuts, and eggs should regularly be included in your diet.