Health Update: Health Update: Voices for Healthcare – Metabolic health: The cornerstone of wellness – What Experts Say– What Experts Say.
By Dr. Cheryl Christy, DNP, RN
Gulf Coast Media Contributor
Author’s note: This column is intended for educational purposes only. It aims to highlight gaps in health knowledge, provide support and empower organizations to guide their members in creating effective health and wellness programs.
Doctors are not responsible for your health. You are.
The importance of maintaining good metabolic health cannot be overstated. It is foundational to how you feel and function each day. It is also one of the most overlooked aspects of wellness. Metabolism influences everything from energy levels and mood to weight management and longevity. It is a system-level view of how your body produces and uses energy, maintains internal stability and adapts to change. When balanced, it supports a healthy body and mind. When disrupted, it can lead to health problems including diabetes, heart disease, stroke, chronic inflammation, cognitive decline and obesity.
According to a recent study, only 12% of U.S. adults meet the criteria for optimal metabolic health, meaning the majority live with some degree of dysfunction. This matters because metabolic dysfunction does not happen overnight. It develops gradually as the body becomes less sensitive to insulin, more inflamed and less able to regulate energy effectively. A metabolically healthy person typically has:
• Stable blood sugar and insulin levels
• Healthy cholesterol and triglycerides
• Normal blood pressure
• A normal waist-to-hip ratio
• Constant energy and mental focus
• Resilience to dietary or lifestyle changes
Some individuals are more genetically or hormonally predisposed to metabolic challenges that are nonmodifiable risk factors. These include age, genetics, gender and hormones. Modifiable risk factors include a sedentary lifestyle, ultra-processed foods, chronic stress, poor sleep quality, smoking and toxin exposure.
In conventional medicine, metabolic issues are often addressed reactively — once a diagnosis of diabetes or heart disease requires a medication, for example. Many people have more than one diagnosis — high blood pressure, diabetes, high cholesterol, heart disease and obesity. But what if these aren’t separate problems? What if they are signals from the same underlying issue — a metabolism struggling to keep up?
EARLY SIGNS THAT YOUR METABOLISM MAY BE STRUGGLING
• Constant fatigue, even after sleep. You wake up tired or need an afternoon nap most days. This indicates your cells may not be producing energy efficiently.
• Increasing waistline, especially around the abdomen, even if your weight has not changed much. This can signal insulin resistance and visceral fat buildup.
• Cravings for sugar or carbs, especially mid-afternoon or late at night, indicate your body may be struggling to regulate blood sugar.
• Brain fog or difficulty concentrating. You may feel mentally “slower” or less sharp than before. The brain is extremely sensitive to metabolic imbalance.
• High blood pressure, elevated cholesterol and blood sugar level. These are early warning flags, not isolated problems.
• Skin changes. Skin tags or darkened patches, especially on the neck or underarms, can be visible signs of insulin resistance.
• Poor sleep or waking between 2-4 a.m. Your body feels wired but tired. Hormones that regulate metabolism may be out of sync.
WHAT YOU CAN DO — START SMALL BUT START NOW
• Build meals around real food. Focus on protein, fiber and healthy fats. These stabilize blood sugar and reduce cravings. Give your body a break from constant eating. Avoid late-night snacking.
• Walk daily, 10-15 minutes after meals. This helps your body use glucose more efficiently.
• Protect your sleep. Go to bed at a consistent time when possible. Sleep is metabolic repair time.
• Notice patterns of energy, cravings, sleep and mood. Awareness is the first step toward change. You know your body better than anyone else. Tell your provider how you are feeling and what concerns you.
Rather than waiting for symptoms to become disruptive enough to require medication and diseases to fully develop, the healthcare system should recognize early risk factors of metabolic dysfunction and correct any imbalances before they lead to long-term damage. Every patient’s metabolic picture is unique, which is why a good functional medicine approach emphasizes personalization.
Dr. Cheryl Christy is a Baldwin County resident and registered nurse with nearly 30 years of experience. She holds master’s degrees in nursing education and nursing practice and a doctorate in nursing practice. She is a member of Sigma Theta Tau, Phi Pi Chapter, a certified lay counselor and the author of “Voices for Healthcare,” a health care blog.
Read her previous column titled “Community disaster preparedness – Caring for your family and community” on www.GulfCoastMedia.com.