I hear these all the time: I’d like to lose weight; I get a 3 p.m. energy slump; I’m tired all the time; I want more energy; I don’t feel well. They are common complaints and can often be linked to one cause. Weight gain, a lack of energy, and generally feeling unwell can be linked to a sluggish metabolism. The term metabolism refers to chemical reactions in the body, including 
digestion and the transport of substances into and out of cells. Basically, it’s responsible for all our bodily functions, and without metabolism we couldn’t live.
Although our metabolism can be impacted by our genetics, there are ways to help boost it through some easy lifestyle and diet changes. So rather than reaching for that sugary processed chocolate bar for a short energy boost, here are some ways you can make long lasting changes.
How to manage metabolism
- Eat 4–6 small meals throughout the day. The longer time between only two or three meals will cause your metabolism to slow down to conserve energy.
- Include protein and complex carbohydrates in every meal. Together they help you feel full between meals so you won’t eat as much and they help keep your metabolism going.
- Drink lots of water. Dehydration can slow your metabolism down, causing you to feel tired and gain weight. Drinking adequate amounts of water also helps you eliminate toxins which may be making you feel unwell.
- Exercise. This is a no brainer—the more you move the more energy you have. Stronger muscles will help you burn more calories and cardio training will engage your metabolism.
Power Foods
Apple cider vinegar: Add a tablespoon to a glass of water in the morning to boost metabolism. It also has the added benefit of improving digestion and elimination.
Lemon water: Drink a glass of water with a tablespoon of freshly squeezed lemon added to it. This helps start your digestive system in the morning and will give you more energy.
Crimini mushrooms and spinach: Both are high in zinc which is needed to regulate metabolism. Try them in a stir fry or soup.
Whole grains: These contain high levels of dietary fiber which is great for boosting metabolism. Fiber helps regulate elimination and balance blood sugar, keeping your metabolism running at a steady rate all day. They are also full of energy producing B vitamins. Try barley or buckwheat in a salad or pilaf.
Asparagus: They are a great source of niacin (vitamin B3), which is needed by your cells to produce energy. Other good sources include tomatoes, summer squash, and carrots. A colorful salad should provide you with plenty!
Ginger: It’s a simulant that increases energy and boosts metabolism. It’s especially effective after exercise. In the winter, ginger tea is soothing and warming.
Grapefruit: It promotes insulin resistance, which helps stabilize blood sugar. It also aids in weight loss. Try having some for breakfast to give you a great start to your day.
Avocado: It’s full of polyunsaturated and monounsaturated fats which help speed up your metabolism. It’s a great addition to a salad or sandwich and will help you feel full all day long.
