Metabolism: What is it and how to increase?

Without metabolism there is no life. It gives the energy we need to breathe, think or run. And the powerhouse of the body is proving to be the key to health more and more clearly.

He is the eminence grise of medicine: Everyone is talking about him – only a few really know him. More and more research results show how much the metabolism influences our lives. A current example: Prof. Zofia Zukowska from Georgetown University in Washington has shown that too much stress in everyday life derails the fat metabolism. Constant worry and stress causes the brain and nerve cells to produce more neuropeptide Y2 (NY2). This is a hormone that stimulates appetite. The fat cells swell, annoying cushions form. The good news: there is already an inhibitor that prevents the “overweight hormone” from docking onto the cells. Prof. Zukowska: “The fat deposits are reduced by 40 percent.” The substance will be tested in clinical studies in two years. The first real slimming pill is within reach. But the hormone NY2 also opens up another area of ​​application: used specifically in problem areas, it can pad out wrinkles or fill dents on the thighs in the future.

Good to know?

The metabolism needs at least 1500 calories per day to supply the organs.

A decisive milestone is the metabolism (med.: metabolism, Greek: metabolé = conversion, change) apparently also in the development of diabetes type II, discovered Prof. Markus Stoffel from the Swiss Federal Institute of Technology in Zurich. In the 8 million German diabetics, the biochemical communication channels with which the body controls the blood sugar level and fat metabolism are disturbed. The protein Foxa2 plays an important role in this. Actually, it should stimulate genes in the liver cells to produce enzymes to biochemically change fats and fat-like substances. But it is already extremely lazy and permanently sluggish in the early stages of type II diabetes. Fat accumulates in the liver. It reacts more and more weakly to the hormone insulin from the pancreas – diabetes develops.

Also behind the Alzheimer’s disease is apparently a metabolic problem. In the brain there is a kind of “molecular taxi” that transports cholesterol to different cells – the so-called apolipoprotein. But this “taxi” can get stuck in traffic if the patient has a specific gene mutation. “Such disturbances in the cholesterol metabolism seem to hamper the functions of the brain cells to such an extent that they ultimately die off,” says the Bonn neurobiologist Prof. Jochen Walter.

Even against epileptic seizures, from which around 800,000 Germans (25 percent of them are children) suffer, targeted changes in the brain metabolism through a so-called “ketogenic diet” help. It consists of 80 percent fat. The neuro pediatrician Prof. Christoph Korenke from the Oldenburg Clinic: “Due to the metabolic change, the seizures are noticeably reduced, and many patients are even free of seizures.”

Complicated power plant combination

A rather complicated power station combo

As science continues to unravel new mysteries of metabolism, countless myths surrounding metabolism continue to thrive. Anyone who sneaks to the fridge at night, for example, is said to gain weight particularly violently because the metabolism works on the back burner during bedtime. But metabolism researchers at Indiana University in Indianapolis recently gave absolution to the “midnight munchers”. It is only the daily calorie count that matters, not the time of intake.

The metabolism is also often blamed for being overweight because of its slow work rate. Not correct! It is true that 30 to 50 percent of all overweight people have a metabolic disorder. But this is usually the result, not the cause of the extra pounds. Another misconception: An acidic diet is said to lead to metabolic waste products that are responsible for cellulite, block the lymphatic system or even bring nightmares. So far, however, there is no scientific proof of such metabolic waste products. The German Society for Nutrition, Bonn: “There are no waste products in the human metabolism. The organism excretes the end products of metabolism via the kidneys, intestines, lungs or skin off.” That’s why detox or purification cures don’t make any sense.

In fact, the metabolism is not only the body’s energy supplier and furnace, but also its garbage disposal. A complicated system that – as the name suggests – is all about changing fabrics. The mineral calcium z. B. from the cheese and build into bones or teeth. Or to filter out the iodine from salt or deep-sea fish and deliver it to the thyroid as a building block for the production ofTolfioow hormones. Or to metabolize carbohydrates from pasta or potatoes as energy suppliers for the muscles. Prevention expert Prof. Ingo Froboese, German Sport University Cologne: “Everything we eat or drink is processed by the body. He creates everything he needs from the individual parts: new cells, hormones, strong bones, red blood cells, Hair and all defense cells.” The complex energy factory has many branches. They are named after the substances that are to be processed there. In the amino acid metabolism, for example, the building blocks for new proteins for cell construction are created. The carbohydrate metabolism breaks down sugar, among other things, and provides fast power. The sophisticated processes, which take place in thousands of finely tuned chemical steps, are controlled primarily by enzymes and hormones. And with every single step, energy is released and consumed. The carbohydrate metabolism breaks down sugar, among other things, and provides fast power. The sophisticated processes, which take place in thousands of finely tuned chemical steps, are controlled primarily by enzymes and hormones. And with every single step, energy is released and consumed. The carbohydrate metabolism breaks down sugar, among other things, and provides fast power. The sophisticated processes, which take place in thousands of finely tuned chemical steps, are controlled primarily by enzymes and hormones. And with every single step, energy is released and consumed.

Good hormone balance = healthy metabolism

A healthy metabolism is only possible with a good hormone balance

However, according to the latest findings, the metabolism is disturbed in almost 45 percent of German adults. The cause often lies in what is probably the most important control system in the human organism, the hormones. There are at least 150 of the body’s chemical messengers. The most important, e.g. B. the happiness hormone serotonin, are formed in the brain, others in the thyroid, the adrenal glands, the pancreas or the ovaries. If there is a disruption in the hormone balance, for example during menopause, due to a diet low in iodine, an autoimmune reaction or stress, the metabolic processes are miscontrolled. And we get sick.

Be careful when glands go on strike or put in an extra shift!

Almost every third German suffers from a pathological change in the thyroid gland, according to the German Society for Endocrinology in Regenstauf, Bavaria. In hypofunction, the butterfly-shaped gland produces too little of the hormones thyroxine and triiodothyronine. The metabolism switches to low flame. We freeze faster, gain weight, are listless and would like to crawl under the covers. If the hormone production of the thyroid gland goes on strike, more cholesterol is deposited on the walls of the arteries. The cardiovascular system is damaged. On the other hand, if the gland produces too many hormones, the metabolism runs an additional shift. We sleep less well, are irritable, blood sugar can rise and we lose weight, even if we eat XXL portions.

Around 7 million people in Germany suffer from the chronic metabolic disorder type II diabetes, and around 1 million more are affected without knowing it. The condition is becoming more common in younger people. The cause is often overweight, too little exercise or the wrong diet. The approximately 1 to 2 million islet cells of Langerhans in the pancreas still produce the hormone insulin, which regulates blood sugar. However, not enough of it is released, or certain cells no longer react sufficiently to it. The first countermeasures are losing weight and more movement. But for the treatment of type II diabetes, new drugs will soon be on the market: e.g. B. Incretins, endogenous intestinal hormones that stimulate insulin release. And stem cell research is confident that it will be possible to cure impaired pancreatic function in four to six years.

Metabolic problems can be easily solved

But even a derailed metabolism can be put back on the right track. Prof. Froboese: “Optimized exercise and nutrition have the most lasting effect.” In order to activate the metabolism, we should exercise moderately for at least 30 minutes a day – always at least 10 minutes at a time. Sitting for long periods of time turns off the enzyme for fat metabolism in the muscle cells, according to a recent US study by Columbia University. If you have an office job, you should get up or walk around more often when making a call – for the sake of your metabolism. Because even strolling stimulates the brain metabolism. Getting enough sleep is also important. Sleeping less than six hours a night stresses the blood sugar metabolism. According to a study by the University of Chicago, the risk of diabetes increases by up to 23 percent.

Nutrition can also become a turbo program for the metabolism. When it comes to fats, always pay attention to the best quality. 50 percent of fats should come from monounsaturates like canola oil, 25 percent from polyunsaturates from nut oil or salmon, and only 25 percent from saturated fats from candy or cold cuts. Rest four hours between meals. Then the metabolism can work undisturbed and effectively – and stays in balance.

Genetic test for metabolic diseases
For the first time, a team led by Prof. Karsten Suhre at the Helmholtz Zentrum München has been able to show a connection between a person’s genetic makeup and individual differences in metabolism:

  • The researchers determined the blood levels of several hundred metabolic products and at the same time more than 100,000 DNA variants from 284 test subjects.
  • From this they determined the different activity of enzymes in the fat or carbohydrate metabolism. For example, how well fatty food is tolerated, how high the risk is, e.g. B. getting diabetes, or how the metabolism reacts to medication.
  • Experts estimate that such a genetic test for metabolic diseases will be ready for the market in about ten years.

Fat burners – what do they really do?

Fat burners – what are they really good for? Protein-splitting enzymes, hormones, minerals or vitamins are supposed to get the metabolism going. The evidence for this is meager.

  • Lapacho tea, mate, green or pu-erh tea boost fat splitting with caffeine. However, the effect only occurs with more than five to six cups per day – and is paid for with sweating, restlessness or palpitations.
  • The enzymes papain or lipase from papaya, bromelain from pineapple and kiwi enzymes are said to give a kick. However, they are already broken down in the stomach and therefore rarely reach the intestines intact.
  • The tip “stress speeds up your metabolism” is nonsense. The hormones adrenaline and noradrenaline, which promote the breakdown of fatty acids in adipose tissue, are increasingly produced. But most people react to stress by eating more fat or sweets.

More tips for an active metabolism:

  • Anyone who takes 3,000 more steps a day not only improves their endurance by 30 percent and reduces high blood pressure, but also strengthens their metabolism at the same time. In order to stimulate blood circulation and thus support the work of the metabolism, you can also go to the sauna after the fit program.
  • The main clock of our metabolism is in every cell. In their power plant, the mitochondria. Physical exercise fuels them. But also a daily drinking portion of 2.5 liters of mineral water. Alcohol and too little sleep make the metabolism as lame as a snail: We gain weight…
  • Exercise stimulates the thyroid to produce more hormones. At the same time, the sensitivity to hormones increases in the entire organism. The metabolism becomes more effective and reacts faster. And the pounds tumble

Crystal Waston MD

Crystal Waston has a degree in Cross Media Production and Publishing. At vital.de she gives everyday tips and deals with topics related to women's health, sport, and nutrition.

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