Whether your metabolism works efficiently or takes longer is very individual. An inefficient metabolism can be genetically determined, but can also be the result of diets and nutrient deficiencies.
This is a “slow” metabolism
The term “slow” is not entirely accurate when it comes to metabolism. The term “efficient” would be more appropriate. With an “inefficient” metabolism, the body is less able to utilize calories. This means that the body has less available energy for important functions in the body, for example for the immune system, regeneration, strength, endurance or cognitive performance.
Symptoms of a disturbed metabolism
1. You are constantly cold
When the temperatures outside drop, many people feel cold. But some people are real chilblains – no matter how cold it is outside. Their hands and feet in particular are often ice cold. This is a warning signal from the body.
The organism is running on the back burner. Producing heat is not at the top of the priority list of processes essential to survival.
The best antidote for this is exercise. Even though it may be difficult to pull yourself together, take a short walk or go for a jog. This stimulates blood circulation and makes you feel warmer.
2. You have dry skin
Dry skin is relatively normal in the cold season. The cold air outside and the warm air from the heating inside remove moisture from the skin. However, if the skin feels particularly rough and brittle, this could also be due to metabolism.
Try to drink more water – a general rule of thumb is two liters a day. This boosts your metabolism and also moisturizes your skin.
3. You have hair loss
When the body runs on low power, the scalp and therefore the hair are also less nourished. The result can be hair loss and brittle hair. But hair loss can also have other reasons. For example, some people suffer from genetic hair loss.
4. You are always tired
Do you wake up in the morning and are already exhausted, struggling through the morning until you fall into a major afternoon slump by 3 p.m. at the latest? This is a classic sign of a disturbed metabolism.
You can stimulate your metabolism with short exercise sessions, for example 15 minutes of yoga or a walk in the fresh air. By exercising during the day, you will also become tired in the evening and will be able to fall asleep more easily and stay asleep.
Why is my metabolism inefficient?
People with an inefficient metabolism often do not provide their body with sufficient nutrients for a long time. Many diets aim to consume fewer calories. However, this can quickly lead to a lack of nutrients.
Poor or insufficient sleep, too much stress, lack of rest, as well as one-sided and too little exercise can also lead to a disturbed metabolism.
How do I get my metabolism going again?
You can do these things to stimulate your metabolism:
Move, move, move: The best tip to boost your metabolism is exercise. It doesn’t matter whether you do a sweaty HIIT workout at home or relax with a light yoga sequence, the main thing is movement.
Stress management and recovery: For most people, stress is an integral part of everyday life and difficult to avoid. Nevertheless, try to relax regularly. Maybe designate 15 minutes a day that are just yours. Read a book, take a bath, or do something else that makes you feel good. The most important thing is that it relaxes you.
Nutrient-rich foods: Provide your body with nutrient-rich foods and enough proteins, because only then can your body perform at full capacity and also boost your metabolism.
Good sleep: Get at least six to eight hours of sleep every night. Additionally, you should monitor your sleep quality. This can significantly improve sleep and recovery. Tipp: Carbohydrates in the evening make you tired and can have a positive effect on your sleep.
Get out into the fresh air: Spend at least half an hour outdoors in daylight every day. Even when the sun isn’t shining, the body absorbs vitamin D. Vitamin D and exercise in the fresh air can have a positive influence on metabolism.