When your motivation and mood get low in the winter, it’s easy to blame the lack of sunlight or freezing temperatures. While those factors absolutely matter, researchers say another overlooked yet seemingly vague factor could be to blame. Surprise: It’s your metabolic health. Poor metabolic health can contribute to low-quality sleep and brain fog, both of which can make the winter blues harder to treat.
To understand how your metabolism and mental well-being are connected, we looked at recent findings from metabolic health research. We also spoke with a physician who explains why poor metabolic health can have an impact on how you feel and what you can do about it.
Meet the Expert
Komal Patil-Sisodia, MD, DABOM, MSCP, a board-certified internist, endocrinologist, and founder of Eastside Menopause & Metabolism
Related: 6 Foods (and 3 Drinks) That Put a Strain on Your Metabolism—and Why It Matters
What Is Metabolic Health, Exactly?
Most Americans don’t fully grasp what metabolic health even means. Based on findings from a recent Metabolic Health in America survey, less than half of U.S. adults have ever heard the term, and roughly 80% don’t understand its impact on overall well-being. Simply put, metabolic health is measured by how efficiently your body can get energy from food, but the effects show up far beyond the gut.
This confusion is partly because metabolic health isn’t defined by weight or appearance alone. “Metabolic health is determined by whether you have or don’t have cardiometabolic risk factors,” says Komal Patil-Sisodia, MD, DABOM, MSCP, a board-certified endocrinologist. “Having one or more cardiometabolic risk factors puts you at higher risk for developing heart disease during your lifetime.”
According to Dr. Patil-Sisodia, these risk factors include high blood pressure, high blood sugars, elevated cholesterol levels, and increased central adiposity (aka visceral fat). It’s important to understand your risk factors (through an annual physical) and recognize how they can be present even when you feel “normal” or assume your issues are unrelated.
Consequences of Poor Metabolic Health
According to survey data, symptoms like persistent fatigue and disrupted sleep are common, yet they are often dismissed as lifestyle issues rather than signs of metabolic strain. Beyond these seemingly minor symptoms, poor metabolic health can have serious long-term consequences, too. “Poor metabolic health increases your lifetime risk of a heart attack or stroke, both of which can be debilitating or fatal,” Dr. Patil-Sisodia says.
And believe it or not, metabolic and mental health are closely connected. “When your metabolism isn’t healthy, it can interfere with your mood,” Dr. Patil-Sisodia says. “People who struggle with high blood sugar, high blood pressure, or abnormal cholesterol are more likely to feel depressed. Depending on which problem someone has, the risk of depression goes up by about 15–30%.” That relationship flows both ways: poor mood can also make metabolic health worse.
Metabolic dysfunction causes ongoing inflammation and stress. “This interferes with brain chemicals, stresses, and potentially damages brain cells involved in mood regulation, and disrupts stress hormones like cortisol,” Dr. Patil-Sisodia explains. “Hormones released from body fat and changes in gut bacteria can also alter signals to the brain, which results in decreased motivation, energy, and emotional resilience.”
Unfortunately, people with metabolic issues are more likely to experience symptoms like loss of pleasure, appetite changes, and low self-worth, too. “Inflammation is also more strongly linked to severe symptoms like suicidal thoughts,” Dr. Patil-Sisodia says.
How to Improve Your Metabolic Health
There are several things people can do to help improve their metabolic health—but take it slow. “The key is that these changes need to be sustainable, meaning they should be easy to stick with,” Dr. Patil-Sisodia says. Here are a few small changes you can implement to make a difference in how you feel day to day.
Move More
Moving more throughout the day can make a big difference in how your body processes energy. “Getting 30 minutes of physical activity per day (or 210 minutes spread throughout the week) helps with metabolic health,” Dr. Patil-Sisodia says. That movement doesn’t have to be formal exercise, either! Walking, stretching, or simply breaking up long periods of sitting all count.
Get Inspired by the Mediterranean Diet
Long-term eating habits are a key part of supporting metabolic health. “Following a Mediterranean diet, which is rich in vegetables, fruits, whole grains, beans, fish, nuts, and olive oil, and [limiting] processed foods and red meat, also helps significantly improve metabolic health,” Dr. Patil-Sisodia says. This doesn’t have to be a complete overhaul: It could look like eating fish or legumes more often, or using olive oil as your primary cooking fat.
Work on Sleep and Stress
Sleep and stress play a bigger role in metabolic health than many people realize, especially when they’re chronically out of balance. “The roles of good sleep and stress management are also underestimated,” Dr. Patil-Sisodia says. “Cortisol levels are high and can contribute to poor metabolic health if people don’t get good sleep (7-9 hours per night) or have high stress levels. Working on good sleep hygiene and decreasing stress levels through mindfulness techniques can improve blood glucose and cholesterol levels.” In practice, that might mean maintaining a consistent bedtime, limiting late-night screens, or building a short breathing exercise into your daily routine.
Improve Metabolic Markers
Small, sustainable changes can lead to measurable improvements in metabolic health, especially if you are already noticing signs of metabolic strain. “If people struggle with obesity, there is scientific evidence that losing five to 10% of their body weight can improve blood sugar, cholesterol levels, and blood pressure,” Dr. Patil-Sisodia says. Those improved markers can often be achieved through consistent movement, balanced eating, and improved sleep rather than dramatic diets or interventions.
Read the original article on Real Simple
