10 Smart, Simple Ways To Improve Your Metabolic Health

The critical role of metabolic health in immune strength and overall well-being is not debatable. So, whether you're interested in bolstering your immune system during this pandemic or aiming to improve overall health for the long haul—here are 10 evidence-based lifestyle changes to focus on this winter and beyond:

Through exercise, nutrition, hydration, sleep, stress management, and other lifestyle and mindfulness strategies—focus on small changes over time that help you become stronger (e.g., metabolism, immunity, muscles, bones, mind, etc.), instead of simply losing weight.

Aim for at least 150 minutes of exercise each week. That's about 20 minutes a day. Choose a form of exercise you enjoy and mix it up. The important thing is to get your heart rate up and keep muscles strong.

Whether following a vegetarian, pescatarian, flexitarian, Mediterranean, or other dietary pattern, focus on nutrient-density and whole foods. Complement nutrition with targeted supplementation to address key nutrient gaps and support specific health areas.

Aim to stay hydrated with 9 to 12 cups of healthy fluids per day. Coffee and tea do count toward fluid intake, but of course, balance these with all-important water intake. A hydration clue can be found in the color of your urine.

Maximize the quantity and quality of your rest. As a reminder, adults need at least seven hours of sleep each night.

Reduce or remove sources of chronic stress whenever possible. Consider meditation, journaling, breathing exercises, counseling, and other stress-relieving tactics.

Practice moderation and mindfulness with alcohol consumption. If tobacco use is in the mix, resolve to quit for good.

Partner with a health care practitioner who understands the value of personalized lifestyle and functional medicine to support you in your metabolic health journey. Work with them to improve key markers of metabolic health over time: waist circumference, blood pressure, blood glucose, hemoglobin A1c (HbA1c), triglycerides (TG), LDL and HDL cholesterol, TG:HDL ratio, alanine aminotransferase (ALT), uric acid, and high-sensitivity C-reactive protein (hs-CRP).

Leverage supportive technology like the Noom app for evidence-based guidance on sustainable weight loss that's rooted in cognitive behavioral therapy. Their health coaches can help you turn healthy thoughts into healthy actions.

Even though this pandemic is isolating out of necessity, don't silo your health journey. Instead, find creative ways to embrace and enjoy lifestyle change and wellness with the support of family and friends. 

Americans are metabolically unhealthy in epidemic proportions. Thankfully, there are science-backed approaches that can be personalized to get our metabolic health back on track. From strengthening your immune system to reducing chronic disease risk, an improvement in metabolic health is one of the smartest investments in your overall well-being.