Slow metabolism? These are the most common causes

Boosting metabolism - what is possible

How easily the body converts food into fat deposits varies from person to person. Our metabolism can work very quickly, making it difficult to gain weight at all. Other people have a sluggish metabolism - pounds can accumulate and stubbornly persist despite exercise and diet. However, those with a slow metabolism do not have to accept this.

If you feel like your metabolism is running too slowly, it makes sense to get an overview of the possible reasons for this. It is also important to understand how metabolism works, how it determines our weight, and where the limits are in influencing it ourselves. It is possible to counteract it in a targeted way, and if you know the background, it's not that difficult.

These 6 factors influence our metabolism:

1. Nutrition & Micronutrients: Basis for a Healthy Metabolism

If our metabolism is optimal, it supplies each of our body cells with what they need: this includes micronutrients such as vitamins and trace elements, as well as energy sources like carbohydrates, fats, and proteins. Toxins and unnecessary substances are quickly eliminated, and excess weight is slowly but surely reduced. However, our metabolism only works perfectly if we provide it with the necessary "raw materials". Ultimately, what we eat is the basis of our metabolism.

For example, when we eat an apple, it needs to be broken down. Once it reaches the intestine, our body extracts the useful components, including energy from carbohydrates and important micronutrients, which are then transported to every single cell. However, equating digestion with metabolism would be incorrect; it is the first of many steps in metabolic processes. The technical term for metabolism is Metabolism, which means "change" in Greek. This is a perfect term, as the goal of biochemical processes is to create from food what the body needs.

Micronutrients: Teamwork is essential

Due to the diverse processes, a whole team of micronutrients takes on important tasks: For example, folic acid and vitamin B6 in amino acid metabolism, magnesium in protein metabolism, or zinc in carbohydrate and fat metabolism, to name just a few. Only when the fine interplay of the multitude of micronutrients in our body functions smoothly, our energy, carbohydrate, protein, and fat metabolism also run optimally.

"The 'helpers' of our metabolism are our body's own enzymes - they control all reactions in the metabolic process. Often, enzymes only become active when they are activated by so-called 'cofactors'. These are trace elements such as copper, zinc, manganese or iron, or vitamins such as Vitamin B1 or B6. Hormones also play a role in regulating metabolism, for example our thyroid hormones T3 and T4, the satiety hormone leptin, or the hormone insulin, which transports blood sugar from the blood into the cells. Micronutrients are also essential for the formation of many hormones."

A balanced diet ensures smooth metabolism by providing us with all vitamins and trace elements as well as fats, proteins, and carbohydrates from healthy sources in a balanced ratio. When all metabolic processes run optimally, it is easy for us to maintain our weight.

2. The Intestinal Flora: Currently a Subject of Research

A healthy diet also influences our metabolism in a completely different way. Various groups of bacteria live in our intestines, and researchers are investigating the extent to which our gut flora interferes with metabolism. For example, a one-sided colonization of bacteria with Firmicutes is said to be partly responsible for the body extracting more calories from food.

A healthy intestinal flora is above all rich in species and should have a variety of bacteria. The colonization of the intestine forms depending on how we eat, positively or negatively. Eating unilaterally, a lot of sugar and convenience food can lead to unfavorable changes in the intestinal flora. Herbs and wild plants also have an influence on our intestines. They have a positive effect on our intestines and can promote the formation of digestion- and metabolism-promoting messenger substances, thus also influencing our hunger and satiety feelings. In naturopathy, bitter herbs such as dandelion are also considered beneficial for lipid metabolism.

3. Time and Sleep: Our internal metabolic clock

Our metabolism works around the clock - but it is not always equally effective. Metabolism also follows an internal clock, which is genetically predetermined in us like our day and night rhythm. Researchers have found that carbohydrate metabolism is more effective in the morning than in the evening. It has long been known that frequent flyers and shift workers, who eat against their internal clock, are more likely to gain weight and also have an increased risk of metabolic disorders such as diabetes.

Lack of sleep and stress negatively affect our metabolism in various ways. For example, the carbohydrate metabolism is impaired in individuals with insufficient sleep and chronic sleep disorders. Additionally, the balance of hunger-regulating hormones is disrupted. Sleep deprivation increases the release of the appetite hormone ghrelin and decreases the satiety hormone leptin.

Persistent stress affects our fat metabolism through increased cortisol levels and leads to increased accumulation of abdominal fat. In addition to diet, a regular sleep schedule and relaxation periods also have a positive impact on metabolism.

4. Diets: Omitting too much can harm your metabolism

Eating less, weighing less - this equation does not always work. At the latest after the third diet, this becomes clear to everyone. Diets are a common cause of a slow metabolism. The reason: If we consume too few calories, our metabolism learns to cope with it and settles for the "energy-saving mode". This program dates back to a time when food was not constantly abundantly available to us.

So the body increased its efficiency in case of food shortage, in order to make do with the little that was available. Our body then starts to lower its basal metabolic rate and consume fewer calories. Once you start eating normally again, the body stores the excess calories as reserves. Additionally, those who omit too many foods risk deficiencies in certain micronutrients. Studies show that it can take months, sometimes even years, for the metabolism to return to its previous level after a diet. What helps? No more diets! Also, pay attention to a balanced diet with plenty of nutrient-rich foods.

5. Acidification: Throws the metabolism out of balance

If our organism is confronted with more acids than it can compensate for, it burdens the healthy exchange of substances and the supply of body cells. You can help your body balance the acid-base balance - if you prefer alkaline foods, such as plenty of seasonal vegetables, ripe fruit, potatoes, salads, fresh herbs, and consume only a small amount of meat, dairy products, and sweets. Bread and pasta (preferably whole grain) should not make up more than 30 percent of the daily diet in an alkaline diet.

6. Sitting a lot: A crucial factor

Any kind of movement stimulates metabolism and increases our basal metabolic rate. However, statistics show that on many days we don't even move for more than ten minutes at a time. As we get older, light strength training also becomes more important. A variety of metabolism-active processes take place in our muscles, so they consume significantly more energy than fat tissue. In an average 60 kg person, muscles burn about 800 kcal per day. Our basal metabolic rate also increases when we are not moving, so our body burns more energy even at rest.

Conclusion: Stimulating metabolism - everyone can do a lot for it

We can influence how well our metabolism functions. However, there are no miracle cures. The best effects for your metabolism can be achieved by combining a healthy, balanced diet with more exercise. In addition, you can enrich your diet with particularly nutrient-rich foods such as vegetables, fruits, and herbs. These foods provide you with important vitamins and trace elements. It's worth it: because a healthy metabolism not only determines our weight, but ultimately also our health!