When medical terminology gets in the hands of main stream media it tends to get lost in translation. One word that specifically comes to mind is metabolism. The first thing that pops into your head is probably FOOD. Or maybe DIET. EXERCISE?
Ninety nine percent of the time I hear the word metabolism it is following the words fast or slow. In today's world everyone wants a fast metabolism. Here is what I think most people believe about metabolism:
1. A fast metabolism is good because it will make you skinny.
2. Kids have a fast metabolism, and it's why they can eat anything.
3. I have a slow metabolism and it will take me a month to burn off this burger.
It's not that this is all wrong, but THIS IS ALL WRONG. It's sort of right but you're looking at it all wrong.
Let's start with the word metabolism. All it really means is the efficiency in which your body takes one thing and turns it into another thing.
Food -> waste.
Oxygen -> CO2.
Sunlight -> Vitamin D.
The word itself literally means change. Stop saying metabolism and start saying "ability to change things".
Consider this: Small animals have a very fast metabo...ability to change things. They have higher heart rates, take quicker breathes, have smaller digestive tracts... everything just happens more rapidly.
TEST: Do you want a fast metabolism? Breath really
quickly right now. There you go- fast metabolism. But don't pass out!
That's not part of this drill.
Consider this: Large animals have a very slow ability to change things. Their heart rate is slower, their digestive tract is larger and more complex, their lungs take longer to fill with air and then empty again. There is more surface area for metabolic processes to cover and thus, their metabolisms are slower.
There are, of course, some exceptions. My favorite is the naked mole rat. NMRs are small, funny looking creatures. They have a series of physiological anomalies that make them very worth studying. They don't need sunlight, they almost never get cancer and they live up to their 30s. Pretty impressive for a little critter.
Changing things from one compound to another in the body takes work and creates a by-product completely independent of the change itself. This by-product is oxidative stress. Oxidative stress is the body's natural exhaust. We can combat it with anti-oxidants, but overall our metabolic processes are too frequent and the oxidative stress builds up. Overtime, the effects of oxidative stress manifest into what we call "aging". Without antioxidants in our diet oxidative stress can cause age related diseases due to the damage it inflicts on cells.
Smoking creates a metabolic process that not only creates oxidative stress but introduces chemicals that also need antioxidants to combat them. It's a double whammy. In a way, smoking increases your metabolic rate because it gives your body so many more tasks to complete and changes to make. Is it any wonder that smoking ages you?
Back to my pal the NMR. Scientists have discovered that this amazing mammal has an incredibly low metabolic rate. Not only this, but it appears that it can regulate its metabolism slowing it down in times of fasting. The NMR takes fewer breaths than other mammals of its size, it has a colder body temperature and it's body just does things pretty darn slowly. Researchers attribute the longevity of the NMR to its slow metabolism because in turn it creates less oxidative stress.
As health conscious humans there are certain things that we're told are good for us. With what we've just learned, we might understand them a little differently now.
What we're told: Plant based foods are healthy for you.
What that really means: Plants contain antioxidants that battle oxidative stress.
What we're told: Intermittent fasting can be a good way to cure a fever or cleanse your body.
What that really means: Fasting slows down the metabolism which slows down the rate of oxidative stress which reduces its harmful effects on an already sick and tired body.
What we're told: Exercise is good for us.
What that really means: Though exercise temporarily speeds up metabolism it ultimately lowers the resting heart rate and improves cardiovascular function. The less the heart has to pump blood throughout the body, the less oxidative stress occurs.
What we're told: Over eating is bad for you and will make you gain weight.
What that really means: Overeating will increase metabolism. You may never catch up with your calories and burn them all off, but your body will always be trying to metabolize them into energy or fat. Lots of oxidative stress occurs when you eat- especially if you are eating foods that are difficult to digest.
In a post that can be read here, Dr. Furman suggests eating a diet high in nutrient dense fruits and vegetables. This not only provides adequate antioxidants but it is also a diet high in fiber and is quick to digest. While meat can take days to digest, fiber rich plants only take hours. Less stress- more healing and nourishment. The best diet plan is always to eat when you're hungry and stop when you're full. Give your body what it needs and not much more.
Bottom line: Take long, deep, relaxing breaths when you can. Stress less and keep your heart rate low. Exercise to improve overall cardiovascular function. Eat plant based foods and don't worry about constantly increasing your metabolism. It just might be the worst thing you can do for yourself.
Armed with all of this knowledge you may find yourself weary of advertisers claiming to boost your metabolism with a certain product. Ummm.... no thanks.
I'm just over here trying to be a naked mole rat.
...And if you're still reading... congrats- you made it! I hope you enjoyed it and it got you thinking. And now for a treat- check out these ridiculous pictures which probably didn't seem so ridiculous before you read this post:
Articles used to write this piece:
Joseph JA, Denisova N, Fisher D, et al: Age-related neurodegeneration and oxidative stress: putative nutritional intervention. Neurol Clin 1998;16:747-755.
Hulbert AJ, Pamplona R, Buffenstein R, et al: Life and death: metabolic rate, membrane composition, and life span of animals. Physiol Rev 2007;87:1175-1213.
Farooqui T, Farooqui AA: Aging: an important factor for the pathogenesis of neurodegenerative diseases. Mech Ageing Dev 2009;130:203-215.
http://www.ncbi.nlm.nih.gov/pubmed/15855403
The Extrodinary Lifespans of Naked Mole-Rats
Hello there, I want to ask a few questions. So is excersise really good for us if it speeds up our metabolism? Does it mean that while we excersise we actually age faster? Plus how much should someone eat? Five meals are fine ? If one day he eats more what happens to his youth. Lastly, what if one day he wants to get a desert is it going to be bad for his overall youthfulness?
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