Jakarta, ThedailyID — Metabolic health involves more than managing weight or blood sugar. It describes how efficiently the body converts food into energy while maintaining healthy blood sugar, blood lipids, blood pressure and body weight.
According to Dr. Vipada Sae-Lao, Nutrition Education and Training Lead for Asia Pacific at Herbalife, metabolic health depends on several interconnected systems. These include body composition, gut health, immunity, skin integrity, sleep quality, physical activity, hormones and the nervous system.
“Cardiometabolic conditions affecting heart health and metabolism continue to rise in Asia,” Dr. Sae-Lao said. She explained that Asian populations can face metabolic risks at lower body mass index levels than people in Western countries.
Meanwhile, urban lifestyles, changing diets and declining physical activity can create additional challenges. Therefore, consistent healthy habits and balanced nutrition are important for supporting metabolic health over time.
Here are four ways to support a healthier metabolism.
1. Build a Healthy Body Composition
Body composition can provide a clearer picture of metabolic health than weight alone. Muscle tissue uses energy even at rest, so maintaining muscle mass can support the body’s overall energy needs.
Fat also plays an essential role by storing energy and protecting cells. However, excess fat, particularly around internal organs, can disrupt metabolic balance and contribute to inflammation.
Healthy fats, including omega-3 fatty acids found in fatty fish, nuts and seeds, can form part of a balanced diet. Research also suggests that omega-3s may support muscle development and recovery after exercise.
2. Keep Blood Sugar Levels in Check
Blood sugar regulation is another important part of metabolic health. When people eat carbohydrates, glucose enters the bloodstream and triggers insulin release. This hormone helps cells absorb glucose and use it for energy.
However, frequently consuming refined carbohydrates and added sugars without enough fiber, protein or physical activity can contribute to repeated blood sugar spikes. Over time, these patterns may make metabolic balance harder to maintain.
Instead, meals containing fiber-rich carbohydrates, lean protein and healthy fats can support more balanced energy use. In addition, maintaining consistent meal times and avoiding late-night eating may help align eating patterns with the body’s natural biological clock.
3. Take Care of Your Gut
The gut contains trillions of microorganisms that interact with different organs. These microorganisms, collectively known as the gut microbiome, influence how the body processes nutrients and extracts energy from food.
A diverse microbiome supported by adequate nutrition can contribute to metabolic health. Conversely, an imbalance in gut microorganisms may affect energy regulation and fat storage.
To support gut health, people can eat fiber-rich prebiotic foods, include probiotic foods where appropriate and maintain a balanced diet. Over time, these habits may help support a healthier microbiome and normal immune function.
4. Prioritize Sleep and Recovery
Quality sleep and effective stress management also support metabolic balance. Both influence hormones and nervous system activity, including cortisol levels, insulin sensitivity and the hormones that regulate appetite.
Furthermore, insufficient sleep and prolonged stress can affect energy levels and blood sugar regulation. Maintaining a consistent sleep schedule and making time for recovery can therefore complement healthy eating and regular physical activity.
Metabolic health may also have visible effects on the skin, although skin appearance alone cannot determine how well the metabolism functions.
The pursuit of glass skin, a clear and radiant complexion, also starts with adequate nutrition. Protein supports tissue repair, while colorful fruits and vegetables provide vitamins A, C and E, along with other compounds that help protect cells from oxidative stress and support collagen production.
In addition, adequate hydration and a varied diet can help maintain skin structure and elasticity. These habits support overall well-being while providing nutrients that skin cells need.
“Good metabolic health is linked to the alignment of different body systems that gradually adapt to one another,” Dr. Sae-Lao said. She added that small, consistent daily choices can build a foundation for better metabolic function, overall well-being and long-term health.
