We know that metabolism is a chemical process in which our bodies convert the food and drink that we consume into energy. Our bodies need this energy to function and this will allow us to do everyday activities. A good metabolism is needed when your body rests because it performs tasks like repairing cells, circulating blood throughout the body, and breathing. There are some factors which are determining the metabolism, such as activity level, body size, and composition, hormone levels, age, sex, and genes. If you have slow or low metabolism, then it can have a high impact on your energy level, body weight, and overall health.
Some of the most common causes of slow metabolism are too much stress and accumulation of toxins in the body, poor or inadequate sleep, drinking too many high–sugar drinks, snacking on sugary foods, lack of physical activity, an unhealthy or low–calorie diet, poor eating pattern, and fasting. Also, hypothyroidism and diabetes could lead to a slow metabolism. There are many symptoms of slowed metabolism, but some of the most common symptoms are high body fat, increased sensitivity to cold, dry skin, constipation, weakness, fatigue, slow pulse, and low blood pressure. Usually, men have a higher metabolism rate than women. If you have a slow metabolism, then you need to talk with your doctor before you start using some of the below-mentioned for this condition. Here are some home remedies which can help you to increase your metabolism:
10 home remedies to boost your metabolism
Ginger increase metabolism
This natural cure has thermogenic qualities which means that it can slightly increase the body temperature. This will help to increase the metabolic rate. Also, this natural cure will help to increase the feeling of satisfaction so you can eat less and burn calories faster. You should add one teaspoon of freshly chopped ginger root to one cup of boiling water. You should cover it and then allow it to steep for ten to fifteen minutes. You should strain it and then add honey to it. You should sip a cup of this tea slowly two or three times a day. Also, you can chew a small piece of fresh ginger root or you can take ginger capsules after you have talked with your doctor. [1]
Warm lemon water help metabolism
You should drink a glass of warm lemon water if you are trying to increase your metabolism because this can help you a lot. This will alkalize your body and it can boost your metabolism. Also, it will keep you hydrated and it will help you to fight against hunger cravings. You should add black pepper to your lemon water because it will boost your metabolism and it assists in losing weight. You should add the juice of ½ lemon to one glass of warm water. You should mix in one teaspoon of honey and ½ teaspoon of black powder pepper. You should drink it in the morning on an empty stomach. You need to drink this home remedy on daily basis to ignite your metabolism. [2]
Apple cider vinegar boost metabolism
This is a very effective home remedy which can boost your metabolism rate and it will allow you to burn calories more efficiently. This can alkalize your body and also it will prevent you from becoming too acidic. You should mix one to two teaspoons of raw and unfiltered apple cider vinegar in one glass of water. You should drink it each morning and before meals. You should follow this natural treatment on daily basis. You can gradually increase the amount of apple cider vinegar to two tablespoons per day with glass of water. [3]
Cayenne
It has a component called capsaicin which has a positive impact on thermogenesis (this is a process by which cells convert energy into heat). There was one study in 2008 in which was said that capsaicin consumption can increase thermogenesis which can boost the metabolism and body temperature. You should add cayenne powder or cayenne pepper in salads, soups, or any of your favorite foods. Also, you can take one cayenne capsule two times per day with food. [4]
Oil pulling
The Ayurvedic medicine was recommended for the oil pulling for the detoxification of the body. This can be used to increase the metabolism and shed excess pounds. You should put one tablespoon of organic coconut oil or sesame oil in your mouth. You should swish it around your mouth for about twenty minutes. You should spit it out and then brush your teeth. You should do this natural treatment daily in the morning on an empty stomach. You should not swallow or gargle the oil.
Green tea increase metabolism
There was one study in 1999 done at the University of Geneva in Switzerland in which was found that green tea can increase the metabolic rate and it can speed up fat oxidation[5]. This is possible because green tea has powerful antioxidants and flavonoids. Also, this tea is working as a stimulant to increase metabolism. You should add one teaspoon of green tea leaves to one cup of hot water. You should cover it and then allow it to steep for five minutes. You should strain it and then add a little honey to it. You should drink two to four cups of green tea on daily basis. It is recommended to take 300 – 400 mg capsules of green tea extract on daily basis but talks with your doctor first.
Get Vitamin D
This vitamin can speed up your metabolism and it can help you to lose weight. There are some studies which are shown that low Vitamin D levels can lead to fat accumulation which can lower the metabolism rate [6]. Also, this vitamin enhances the intestinal absorption of zinc, phosphate, magnesium, iron, and calcium which are very important for a healthy body. You should expose your body to early morning sunlight for ten to fifteen minutes on a daily basis because this will help your body to produce Vitamin D. You should eat foods that are rich in Vitamin D, such as eggs, liver, fortified milk, and fatty fish. Also, you can take Vitamin D in supplement form but talk with your doctor about the correct dosage.
Increase fluid intake
When you drink water and other healthy fluids, then they can boost your metabolism and this can help your body to burn more fat quickly. There are some studies in which is said that when you drink 500 ml of water, then this will increase the metabolic rate by 30% among healthy people [7]. But if you have mild dehydration, then it will slow down your metabolism. You should drink at least eight to ten glasses of water on a daily basis. You should drink ice water one or two times a day. You should drink a few cups of herbal teas, such as peppermint tea, ginger tea, green tea, chamomile tea, and others. You should include fresh fruit and vegetable juice in your diet. Also, you can add fruits and vegetables with high water content, yogurt, soy milk, low–fat milk, and coconut water to your diet. The fluid requirements are varying from one person to another so you need to adjust your intakes accordingly.
Exercise daily
One of the most effective ways to boost your metabolism is to do regular exercises. It is known that when you exercise, then your metabolic rate will increase. Also, exercising will keep your resting energy expenditure high during the recovery period. You should do thirty minutes of anaerobic exercises, such as sprints, pull-ups, and push-ups on daily basis. You should do two strength training sessions per week. You should do aerobic exercises, such as cycling, swimming, running, and walking for thirty minutes on daily basis. You should not forget to warm up and relax your body before and after exercising. [8]
Follow a healthy eating pattern
It is very important to eat healthy foods and to follow a healthy eating pattern because they can increase your metabolism. You should eat regular meals and healthy snacks because they can support your metabolism throughout the day. You should start your day with a healthy breakfast. There was one study in which was said that a high–fat breakfast can boost your metabolism and it can help your body to burn more fat during the day [9]. You should eat smaller meals frequently during the day instead of eating two large meals. You should eat healthy snacks in between meals. If you are trying to lose weight, then you should avoid indulging in heavy dinners. Also, you should eat at least two hours before you go to bed. You should include oily fish like salmon and tuna in your diet. You should never skip breakfast. You should eat a diet that is rich in fiber, iron, protein, calcium, Vitamin B, and Vitamin C. You should not starve yourself because this can lower your metabolism drastically. You should not take over–the–counter pills to boost your metabolism.
References:
[1] Mansour MS, Ni YM, Roberts AL, et al. Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: A pilot study. Metabolism. 2012;61(10):1347–52.
[2] Kumbhakar S, Verma R, Biju B. Effect of warm lemon water drink on selected physical parameters among the overweight female nursing students of RIMS & R, U.P. International Journal of Nursing Research and Practice. 2016;3(1):9-12.
[3] Beh BK, Mohamad NE, Yeap SK, et al. Anti-obesity and anti-inflammatory effects of synthetic acetic acid vinegar and Nipa vinegar on high-fat-diet-induced obese mice. Scientific Reports. 2017;7:6664.
[4] McCarty MF, DiNicolantonio JJ, O’Keefe JH. Capsaicin may have important potential for promoting vascular and metabolic health. Open Heart. 2015;2(1):e000262.
[5] Dulloo AG, Duret C, Rohrer D, et al. Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. The American Journal of Clinical Nutrition. 1999;70(6):1040-5.
[6] Wieder-Huszla S, Jurczak A, Szkup M, et al. Relationships between Vitamin D3 and metabolic syndrome. International Journal of Environmental Research and Public Health. 2019;16(2):175.
[7] Vij VA, Joshi AS. Effect of ‘water induced thermogenesis’ on body weight, body mass index and body composition of overweight subjects. Journal of Clinical and Diagnostic Research. 2013;7(9):1894–6.
[8] Knab AM, Shanely RA, Corbin KD, et al. A 45-minute vigorous exercise bout increases metabolic rate for 14 hours. Medicine & Science in Sports & Exercise. 2011;43(9):1643-8.
[9] Macmillan A. How eating breakfast can help your metabolism. 2017. Retrieved from time.com/5040325/eating-breakfast-metabolism/
