Imagine your metabolism as the engine of your body. It turns food and drinks into energy and sometimes performs at its peak or runs slow. Occasionally it needs a tune-up to perform at its peak.
While it’s not uncommon for your metabolism to feel like it’s moving at a glacial pace, it doesn’t mean you’re stuck in slow motion!
From metabolism-boosting foods to simple lifestyle tweaks, there are effective ways to rev up your engine and get things moving faster.
Feeling stuck
For Zintle Mayekiso from Gqeberha in the Eastern Cape trying to eat slowly, exercising, and eating small portions is something she has tried in her life.
She explains that she started gaining weight during her preteen days, even while she was still active as a rugby junior player.
“I have been told several times that I have a slow metabolism without anything suggested to address it.”
Zintle Mayekiso
She adds, “I did my own research and found that I can limit or stop processed foods, move or walk at least 30 minutes a day while watching what I eat, but still, nothing has changed.”
Mayekiso says it is exhausting to try all the suggested things and see no difference.
Making small changes
Connie Mokoena from Bloemfontein, Free State, says a few years back she struggled with insomnia and didn’t prioritise her nutrition.
“Eventually, I gained weight, and I noticed that my metabolism had slowed down. I’d feel weak most days and always fatigued.”
Mokoena tells Health For Mzansi that she did some research and started focusing on healthy eating, incorporating protein and natural fats, and making time for daily walks.
“Although I still experience stress, especially at work, I’ve noticed that eating healthily and exercising really helps reduce cortisol levels and allows my metabolism to function at its best.”
With improved eating habits, adequate sleep, proper hydration, and regular exercise, Mokoena has seen a significant change in her body and overall health. She says she sleeps well and has lost some weight.
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How slow metabolism affects your health
Dr Madaliso Phiri, who manages the #Keready mobile clinics in the King Cetshwayo District in KwaZulu-Natal, says metabolism is a process in which carbohydrates, protein, and fat found in food are converted into energy to function.
He explains that the number of calories the body needs to maintain basic functions when you are resting is referred to as basal metabolic rate (BMR).
“Metabolic rate refers to the amount of time it takes your body to process and burn energy/calories from the food you eat,” he says.
“A slow metabolism means your body cannot efficiently convert food into energy as it normally should.”
Dr Madaliso Phiri
When your body can’t efficiently convert food into energy, it can result in weight gain, difficulty losing weight, chronic fatigue or feeling tired despite getting sufficient sleep, mood swings, dry skin, constipation, frequent cravings, insulin resistance, and cold intolerance, explains Phiri.
Finding a solution
Phiri says not getting enough sleep slows down one’s metabolism, as does poor water intake, extreme dieting, and obesity.
He notes that incorporating both aerobic and strength-training exercises and increasing your muscle mass will also help boost your metabolism.
Most people who go on extreme diets may notice a drop in weight in the first few weeks, Phiri adds, but this can slow down over time as the body adapts and senses starvation mode, causing the metabolism to slow down to conserve energy.
There are ways to get your metabolism back on track.
“Try incorporating a balanced diet, which includes eating enough fibre, protein, and complex carbs. Eat complex carbs like sweet potatoes, oats, legumes, fruits, whole grain bread, rice, and pasta,” he advises.
According to Phiri, coffee has been known to have a thermogenic effect that helps increase your metabolism, although this effect may reduce as you become tolerant to coffee over time.
“Other foods you can incorporate are chillies, ginger, green tea, and cocoa.”
Managing a slow metabolism
Phiri says that people should always visit their doctors to determine the cause of their slow metabolism.
“In the case of hypothyroidism, hormone replacement therapy would be the first-line treatment along with lifestyle modification.”
He explains that for people living with diabetes mellitus, the treatment varies depending on whether it is type 1, due to insulin insufficiency, or type 2, which is due to insulin resistance. The treatment might include daily insulin injections or the use of pills that help lower blood sugar.
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