When it comes to men’s health, one topic that often comes up is metabolism. Your metabolism plays a crucial role in your overall health and well-being, impacting everything from your weight management to your energy levels. That’s why taking steps to reboot your metabolism is crucial, and there are plenty of things you can do to achieve this goal.
One expert in the field of men’s health is Dr. Jasdeep Sidana, MD. With years of experience helping individuals optimize their health and wellness, Dr. Sidana is a valuable resource for anyone looking to reboot their metabolism and improve their overall health.
So, what key things can you do to reboot your metabolism? Let’s look at 10 different strategies, with insights from Dr. Jasdeep Sidana, MD.
Eat a Balanced and Nutritious Diet
According to Dr. Jasdeep Sidana, MD, eating a balanced diet rich in whole, nutrient-dense foods can help ensure your metabolism is optimal. This means prioritizing foods with vitamins, minerals, and antioxidants such as:
- Protein. This is an essential component of any balanced diet as it supports muscle growth and repair, which in turn can boost your metabolism. Foods such as chicken, fish, eggs, and legumes are all great sources of protein. It is essential to consume lean protein sources, as high-fat sources of protein can contribute to weight gain and negatively impact your metabolism.
- Fruits and vegetables are also essential to a healthy diet, providing essential vitamins and minerals to support your metabolism and overall health. Fruits and vegetables also contain fiber, which can help keep you full and satisfied and support healthy digestion.
- Healthy fats are an essential component of any balanced diet and include sources such as nuts, seeds, avocados, and olive oil. These fats can help support healthy hormone levels and optimal metabolic function. It is crucial to consume healthy fats in moderation, as they are still high in calories, and overconsumption can lead to weight gain.
Whole grains, such as brown rice, quinoa, and whole wheat bread, are another vital component of a balanced diet. These grains provide fiber and essential nutrients supporting healthy digestion and metabolism. It is important to consume whole grains in moderation, however, as they are still a source of carbohydrates, which can contribute to weight gain if consumed in excess.
Stay Hydrated
Dr. Sidana notes that staying hydrated is another crucial factor in maintaining a healthy metabolism and overall health. Dr. Jasdeep Sidana, MD, recommends aiming for 8 to 10 glasses of water per day, as this can help support normal metabolic function and healthy digestion, energy levels, and immune system function.
Prioritize Strength Training
Regular physical activity is another critical component of supporting a healthy metabolism. Exercise can help increase muscle mass, which in turn can boost your metabolism and help you burn more calories throughout the day. Additionally, physical activity can help improve insulin sensitivity, supporting healthy blood sugar levels and metabolism.
Moderate Exercise
Dr. Jasdeep Sidana, MD, suggests that adults should participate in either 150 minutes of moderate-intensity aerobic exercise, such as brisk walking or cycling, or 75 minutes of vigorous-intensity aerobic exercise, such as running or high-intensity interval training (HIIT), each week. Furthermore, adults should do muscle-strengthening exercises like weightlifting or bodyweight workouts at least two times a week.
Non-Exercise Activities
In addition to traditional aerobic and strength-training exercises, there are also other types of physical activity that can support a healthy metabolism. For example, non-exercise activity thermogenesis (NEAT) refers to the calories burned through activities such as fidgeting, standing, and walking throughout the day. By increasing NEAT, you can support a healthy metabolism without engaging in traditional exercise.
Get Enough Sleep
Getting adequate sleep is another essential factor in maintaining a healthy metabolism. Dr. Sidana recommends aiming for 7 to 9 hours of sleep per night, which can help support healthy hormone levels and optimal metabolic function. Additionally, getting enough sleep has been shown to reduce the risk of weight gain and obesity, which can negatively impact your metabolism.
Reduce Stress
Chronic stress can lead to weight gain and negatively impact your metabolism. Dr. Jasdeep Sidana, MD, recommends incorporating stress-reducing activities into your routine, such as meditation, yoga, or time in nature, which can help support your metabolism and overall health.
Try Intermittent Fasting
Intermittent fasting is an increasingly popular dietary approach that can help support a healthy metabolism. Dr. Sidana notes that intermittent fasting involves cycling between periods of eating and fasting, which can help reduce calorie intake and support weight loss while also improving metabolic health markers, such as blood sugar levels and cholesterol.
Avoid Sugary and Processed Foods
Processed and sugary foods can be detrimental to metabolic health. Dr. Jasdeep Sidana, MD, recommends avoiding these foods as much as possible, as they are high in calories and low in essential nutrients that support a healthy metabolism.
Incorporate More High-Intensity Interval Training (HIIT)
HIIT is a type of exercise that alternates between short bursts of intense exercise and brief rest periods. Dr. Sidana notes that HIIT can be an effective way to support metabolic health. For example, it has been shown to improve insulin sensitivity and help burn fat more quickly than traditional aerobic exercise.
Take Breaks from Sitting
Prolonged sitting can negatively impact your metabolism, so it’s essential to take regular breaks and stay active throughout the day. According to Dr. Jasdeep Sidana, MD, getting up and moving around every hour or so can help keep your metabolism functioning optimally. So, set a timer throughout the day to remind you to get up and move around.
Go Natural
In addition to these strategies, there are also several supplements and natural remedies that may help support a healthy metabolism. These can include things like green tea, apple cider vinegar, and chromium supplements. However, it’s essential to consult with a healthcare professional, such as Dr. Jasdeep Sidana, MD, before starting any new supplements or remedies.
Conclusion
By taking steps to reboot your metabolism, you can improve your overall health and well-being, as well as support healthy weight management. With the guidance of a knowledgeable healthcare professional like Dr. Jasdeep Sidana, MD, you can identify the best strategies for your unique needs and start seeing results in no time. So don’t wait – start taking action today and take control of your metabolism and overall health!