BLOG POST: Understanding and Improving Metabolic Health with 4 Key Markers
In today’s world, metabolic health is more important than ever. It’s about how efficiently and effectively your body processes energy, and unfortunately, we’re in the middle of a metabolic health crisis. But how can you actually measure your metabolic health? It all comes down to four key clinical markers: blood sugar levels, triglycerides, blood pressure, and waist circumference.
Each of these markers offers insights into your body’s health, and together, they paint a full picture of your metabolic state. Here, we’ll explore how these markers are measured and simple, actionable steps you can take to improve them.
1. Blood Glucose Levels
Blood glucose refers to the sugar in your bloodstream, which primarily comes from the food you eat. A healthy fasting blood glucose level typically falls between 70 and 100 mg/dL (3.9–5.6 mmol/L).
Maintaining stable blood sugar has a wide range of benefits—from improving your mood to supporting hormone balance. Diet, exercise, sleep, and stress all influence blood sugar, so it’s important to manage these aspects of your lifestyle.
How to Lower Blood Glucose Levels:
- Focus on a diet rich in fiber and low in refined sugars and simple carbs.
- Engage in regular physical activity, such as walking, which improves insulin sensitivity.
2. Triglycerides
Triglycerides are a type of fat found in your blood, and high levels can increase the risk of heart disease. Ideally, your triglyceride levels should be under 150 mg/dL.
How to Lower Triglycerides:
- Reduce alcohol consumption, as it can raise triglyceride levels.
- Add omega-3-rich foods, like fatty fish, chia seeds, or supplements, to your diet.
3. Blood Pressure
Blood pressure measures the force of your blood against the walls of your arteries. A healthy blood pressure is typically below 120/80 mmHg. High blood pressure (above 130/80 mmHg) can increase the risk of heart disease and stroke.
How to Lower Blood Pressure:
- Adopt a Mediterranean or DASH diet, both of which are rich in fiber and low in sodium.
- Manage stress, get enough sleep, and reduce alcohol and salt intake for better control of blood pressure.
4. Waist Circumference
Waist circumference is an indicator of visceral fat—the fat that surrounds your internal organs. For men, a healthy waist circumference is less than 94 cm, and for women, it’s less than 80 cm.
How to Lower Waist Circumference:
- Focus on consistent exercise, combining aerobic activity and strength training to reduce body fat and improve muscle mass.
- Pair regular physical activity with a balanced, nutrient-dense diet to enhance fat loss.
Key Takeaways for Better Metabolic Health
Each of these four markers—blood glucose, triglycerides, blood pressure, and waist circumference—plays a crucial role in your overall metabolic health. Improving one can often lead to improvements in others, making it easier to build a healthier body with the right habits.
Focus on the Four Pillars of Metabolic Health: nutrition, exercise, sleep, and stress management. By optimizing these areas, you can improve your metabolic markers and safeguard your long-term health. Better metabolic health is within reach, and by making small, sustainable changes, you can dramatically improve your well-being.