What Does It Mean to be Metabolically Healthy?
Being metabolically healthy alludes to how efficiently we are able to burn calories and process our energy sources from all macronutrients (proteins, carbohydrates, and fat). When metabolically healthy, our body’s blood sugar, cholesterol, fat and inflammation can stay in a steady state without abnormal fluctuations in hormones specifically Insulin (hormone that regulates blood sugar) and coritsol (our body’s stress hormone). Our body is able to efficiently metabolize all macronutrients and able to fight against infection and stressors.
Symptoms associated with Metabolic Syndrome.
When looking at lab values, optimal metabolic health is characterized by having normal numbers for predictors of chronic disease:
Normal Blood Sugar Levels < 100 (Fasting)
Triglycerides (Fatty Acids) < 150
HDL (good cholesterol) > 40
Waist Circumference (<35 inches for women, and < 40 inches for men)
Normal Blood Pressure (<120/80)
When you have three or more of these values abnormal that puts you at risk for METABOLIC SYNDROME—which then leads to increased risk of developing Diabetes Mellitus Type 2, Insulin Resistance, Fatty Liver Disease, Orthopedic Conditions like chronic joint pain, poor sleep and low libido.
There are multiple benefits to being metabolically healthy:
• Avoid taking multiple medications to treat metabolic disease
• Prevent advancement and complications of chronic disease
• Preventing or reversing metabolic conditions such as high blood sugar or high blood pressure
• Reducing your risk for a severe case of infection like Covid-19
• Improved Quality Of Life
Being metabolically healthy has a number of benefits for your body.
Preventable Risk Factors to developing Metabolic Disease:
• Poor Nutrition
Consuming foods that are highly processed and refined- fast food, high sugar content drinks, high amount of carbohydrates
• Lack of Physical Activity
It’s not necessarily about eat less and move more. Being physically inactive has been linked to increased rates of cardiovascular disease. Movement helps with muscle preservation and muscle building, blood sugar and blood pressure control. Movement is key to have a long life of metabolic health.
• Poor Sleep Patterns
This is an important aspect of reaching and maintaining a healthy weight and optimal metabolic health. Poor sleep quality is directly linked to unhealthy weight gain, difficulty with weight loss, high stress and blood sugar levels, and increased rates of metabolic disease. In a study that was published in Diabetes Care in 2019, it showed that Increased variability in sleep duration and timing was associated with higher prevalence and incidence of metabolic abnormalities even after considering sleep duration and other lifestyle factors.
• Smoking
Smoking is a major risk factor for metabolic disease. One of my favorite attendings in fellowship would say to patients that are smoking: “If you smoke and have metabolic syndrome or diabetes you are just adding fuel to the fire!” And although, his strong demeanor sometimes appeared harsh towards patients, he was certainly on point with this statement. A meta-analysis published in 2012 showed that Active smoking is associated with development of metabolic syndrome. However luckily, Smoking cessation appeared to reduce the risk of metabolic syndrome. Therefore if you are smoking, talk to your doctor today about ways to help you quit smoking long term!
• Excess Alcohol Use
Alcohol is an interesting topic of discussion when discussing metabolic disease. Many studies have shown that some alcohol consumption, specifically red wine can actually be beneficial to our overall health! To be even more specific, having an alcoholic beverage specifically wine with a meal as opposed to alcohol use outside of a meal has been linked with reduced risk of metabolic syndrome. However habitual and heavy drinking is linked to liver injury, elevated blood sugars, and elevated triglycerides. Not to mention having multiple drinks especially in the evening increases cravings and night time eating.
So what is my suggestion? Sticking with moderation is best. Women should not have more than 1 alcoholic drink a day and men not more than 2. Stick with high quality wine (I personally prefer organic, low sulfite red wine), light beer, and try to avoid mixed drinks with sweetened mixers.
Enjoying a glass of wine on my honeymoon in Croatia in 2014.
Is the Number on the Scale Important?
It’s not all about the number on the scale. Remember a recent study showed that only 12% of Americans are metabolically healthy which means that there are many people in a “normal” weight range that have signs of metabolic syndrome. So when assessing improvement of Metabolic Health you want to see a decrease in your waist circumference (as belly fat - specifically visceral fat (more on this later!) is the one that is most inflammatory and detrimental to your overall health) in addition to assessing your percent body fat percentage in relation to your Lean Body Mass. Is there technically an ideal body weight for everyone? The answer is yes. However does being at an ideal weight mean that you are metabolically healthy? The answer is, NO! As that previous study showed many Americans even at an ideal body weight are showing signs of metabolic disease.
Finding a moment to move on the beach in Montauk, NY.
