SLOW METABOLISM: SYMPTOMS AND WHAT YOU CAN DO

Do you often feel weak, constantly tired, or have gained weight for no apparent reason? Then your metabolism might be running on low. But before you panic – don't worry, this is completely normal and can have many causes.

From stress to diet to lack of exercise – your metabolism reacts sensitively to external influences. The good news? With a few simple tricks, you can get it going again. Learn how in this article.

Read on to discover how to get your body back on track with simple steps!

Digestion vs. metabolism – what’s the difference?

Metabolism, also called metabolism, is the basis of all vital processes in the body. When we talk about metabolism, we mean all the biochemical processes that take place in the body. These include, for example, the formation and maintenance of bodily substances and functions, as well as energy production. There are very different metabolic processes, such as energy metabolism, fat metabolism, or hormone metabolism.

Digestion and metabolism are often used synonymously. However, this isn't entirely true. Digestion is, in fact, a prerequisite for metabolism. Nutrients are broken down into their components in the stomach and intestines. This is the only way your intestines can absorb the nutrients and transport them into the bloodstream. From there, they reach your body's cells. Only then do metabolic processes occur. The better these processes function, the healthier and fitter you feel. 

Slow metabolism: 6 typical signs 

With a slow metabolism, your body's reactions run at a low level. Your cells are less active, and you burn fewer calories. But how can you tell if your metabolism is functioning properly? There are typical signs that your metabolism has slowed down.

Signs of a slow metabolism

• You are gaining weight even though you have not changed your diet or exercise habits. 
• You get cold very quickly, especially your feet and hands are constantly cold.
• You are often tired and weak.
• You have difficulty concentrating and often forget things.
• Your skin is dry and you may even be losing your hair.
• You have slow and sluggish digestion.

Important: All of these symptoms can also have other causes, such as a nutrient deficiency or an underactive thyroid. If you're unsure whether a slow metabolism is actually behind your symptoms, consult your doctor. 

Causes of a slow metabolism

How fast or slow your metabolism is depends on a variety of factors. Some you can actively influence, others not. Causes of a slow metabolism that you can't influence include your genes and age. Some people simply have a genetically determined metabolism that runs on low. Age also plays a role: Older people have a slower metabolism than younger people. In women, hormonal changes during menopause can exacerbate this. Our BEAUTIFUL AGE CAPSULES contain active ingredients for a balanced hormone balance and can ideally support you from within during this time.

Our top 4 tips for a more active metabolism

Even if you have a slower metabolism due to genetics or age, there are many ways you can boost it. Our top 4 metabolism tips include:

• Eat a balanced and healthy diet.
• Make sure you get enough restful sleep.
• Relax.
• Exercise regularly.

Below we will show you exactly how you can implement the individual tips. 

Tip 1: Eat a balanced and healthy diet

For your metabolism to run at full speed, it needs one thing above all else: nutrients. You absorb these primarily through your food. A balanced, healthy diet is the most important foundation for supplying the body with all essential nutrients. In addition to carbohydrates, protein, and fat, these include vitamins and minerals. The more varied your diet, the easier it is to provide your body with all essential nutrients. Dietary supplements can be helpful in addition. Our PURIFY CAPSULES can help combat oxidative stress in the body and supply the body with a high-quality green nutrient complex of various herbs and secondary plant substances such as tested moringa, spirulina, ginseng, schisandra, Agaricus blazei Murill, dandelion root, turmeric, as well as a natural vitamin B complex and vitamin C. Dandelion, for example, has been used for centuries thanks to its liver-activating and antioxidant power. The root is said to be effective against digestive problems and liver disorders.

Pay attention to vitamins and minerals

Vitamins and minerals are involved in many different metabolic processes. Vitamins C, B1, B2, and B6, for example, contribute to normal energy metabolism. Vitamin C is particularly abundant in bell peppers. B vitamins, in turn, are found in large quantities in green vegetables, nuts, legumes such as lentils and chickpeas, whole grain products, and meat and fish.

Among the minerals, calcium and magnesium in particular contribute to normal energy metabolism. Biotin, in turn, plays an important role in the smooth metabolism of macronutrients. It is found particularly in nuts, milk, and eggs. We recommend our ENERGY CAPSULES for additional support. The combination of green tea, ginseng, essential vitamins, and guarana stimulates your energy metabolism.

Eat the right carbohydrates

If you have a slow metabolism, make sure you consume enough carbohydrates. If you eat too few, your metabolism will slow down even further. But not all carbohydrates are created equal. Whole grain products like whole-grain bread and oatmeal are rich in complex, long-chain carbohydrates. They provide you with long-lasting energy. Sugar and white flour products, on the other hand, should be consumed less frequently. They are rich in simple carbohydrates, which only provide a short-term energy boost.

Reach for healthy fats

There are also differences in fats. Polyunsaturated fatty acids, i.e., omega-3 and omega-6 fatty acids, are involved in many metabolic processes, including hormone metabolism. They are found particularly in rapeseed oil, olive oil, linseed oil, and walnut oil. Nuts are also valuable sources. Saturated fatty acids, on the other hand, can negatively impact your fat metabolism. They are found primarily in industrially processed foods and fast food, but also in animal products. ^1,2

We would like to recommend our CLEAN CAPSULES . The combination of various natural vitamins, numerous secondary plant substances, choline, as well as high-quality herbs and tested medicinal mushrooms such as Rhodiola Rosea, Moringa, Turmeric, Agaricus Blazei Murill, Chlorella, and Milk Thistle supports your body's natural fat metabolism and promotes your vitality. Milk thistle contains, among other ingredients, the active ingredient silymarin, which is said to have a pronounced cell-protective effect.

Eat more protein

Protein-rich foods are a great way to boost your slow metabolism. Proteins use significantly more energy during digestion than carbohydrates and fats. This is due to the so-called thermic effect, which describes how much energy your body needs to use to digest certain foods. While the thermic effect of proteins is 15 to 30 percent, carbohydrates burn five to ten percent, and fats up to three percent. 

Tip: In addition to milk and dairy products, meat and fish, whole grain products and legumes such as lentils, beans and chickpeas are also great sources of protein.

Plan regular meals

But it's not just what you eat that influences your metabolism; it's also how regularly you eat. Long gaps between meals can cause your metabolism to slow down even further. This is true even if you eat very few carbohydrates or very little overall. This is because your body then switches to low energy mode. You can counteract this with regular meals. A good guideline is three main meals. If necessary, you can supplement them with one or two small snacks.

Drink enough water

Our body is made up of 70 percent water. For you and your slow metabolism, this means: Only when you drink enough can all metabolic processes run smoothly. Therefore, make sure you consume at least 1.5 liters of fluid throughout the day. If you sweat a lot, for example, on warm summer days or when exercising, your fluid needs increase to up to three liters or more. Ideal thirst quenchers are water, fruit juice spritzers (one part water, two parts juice), and unsweetened teas. ³

Tip 2: Get enough sleep 

Getting enough restful sleep is also important if you have a slow metabolism. Studies show that too little sleep can slow your metabolism. If you consistently sleep too little, it can affect your hormone levels. Production of the satiety hormone leptin decreases, and your body produces more ghrelin, the hunger hormone. This means you feel less full and more hungry. ⁴

Adequate and restful sleep is therefore very important if you want to boost your metabolism. Seven to eight hours of sleep per night is considered optimal. If you find it difficult to wind down in the evening, our SLEEP CAPSULES can help you achieve restful sleep. In addition to the sleep hormone melatonin, they also contain reishi, passionflower, lavender, valerian, and lemon balm. The Sleep Capsules thus contribute to more relaxation and better sleep quality.

Tip 3: Avoid too much stress 

A lot of stress has been proven to have a negative impact on your overall health. So it's not surprising that it also affects your metabolism. But why is that? If you're often under stress, your body produces more cortisol. This hormone stimulates your appetite and influences fat metabolism. Reducing stress, or dealing with it more healthily, is therefore an important component if you want to boost your metabolism. You can read about the options for getting rid of chronic stress HERE . ⁵

Tip 4: Make your day active

The more you move, the more energy your body needs—and the more active your metabolism becomes. The good news: Even with everyday exercise, you can achieve a great deal. 

• For example, ride your bike or walk as often as possible. 
• Take a short walk outside during your lunch break or walk around while you're on the phone. 
• Instead of taking the elevator, take the stairs. 
• And while you're brushing your teeth, just do some squats. 

Even the smallest activity boosts your metabolism. You'll achieve an even greater effect if you exercise regularly. Exercise not only has a positive direct effect on your metabolism, but also indirectly through muscle building. Muscles are true powerhouses that stimulate fat burning even at rest. Which sport you choose is secondary. Just find what you enjoy.

YLUMI: Special metabolism combination as an extra booster

In addition to our tips, we'd like to recommend our special YLUMI metabolism combination. To really boost your body's fat metabolism in the morning, we recommend our CLEAN CAPSULES . The combination of chlorella, moringa, various natural vitamins, numerous secondary plant substances, and choline helps you get your metabolism going in the morning. Taken in the evening, the BELLY BEAUTY CAPSULES support your intestines and digestion—and thus a well-functioning metabolism.

Active metabolism: Our favorite 4 hacks for everyday life  Spice up your food with chili.  The capsaicin contained in chili creates a heat stimulus in the body, which boosts your metabolism. Ginger is also a great booster. This is due to the 6-gingerol it contains, which is responsible for its spicy flavor.   Drink green tea more often.  A study by the Potsdam Institute of Human Nutrition found that green tea can help reduce your intestinal absorption of fat from food. This is due to a very specific phytochemical found in green tea: epigallocatechin gallate (EGCG). 6   Go out into the fresh air in the morning.  Researchers from the USA discovered that daylight in the morning has a surprisingly strong influence on your body clock and thus your metabolism – even in winter. It was shown that just 20 to 30 minutes in the fresh air was enough to reduce the subjects' body weight (measured as the body mass index (BMI)). 7   Start your day with alternating showers.  First, shower your entire body or just your legs and arms with warm water. Then, gradually reduce the temperature. The colder the water, the more your body has to "acclimate" to the temperature—and the greater the effect on your metabolism.

 

Conclusion: Use our tips to cleverly stimulate your metabolism

If you're constantly tired, gain weight easily, and feel generally weak, a slow metabolism could be the cause. The good news is, there are many ways you can boost your sluggish metabolism. Even small changes can make a big difference—leading to a fitter body and greater well-being. In addition to a healthy, balanced diet with plenty of fruit and vegetables, sufficient sleep, healthy stress management, and regular exercise can also help rev up your sluggish metabolism. 

Sources:

1. Specialist Society for Nutritional Therapy and Prevention (FET) eV (accessed on 20 June 2022): Fats and fatty acids – nutritional therapeutic aspects ( https://fet-ev.eu/fette-fettsaeuren/ )

2. German Nutrition Society (accessed on 20 June 2022): Trans fatty acids and their influence on health ( https://www.dge.de/wissenschaft/weitere-publikationen/fachinformationen/trans-fettsaeuren/ )

3. German Nutrition Society (accessed on 20 June 2022): Not only in summer: It is best to drink water ( https://www.dge.de/presse/pm/nicht-nur-im-sommer-am-besten-wasser-trinken/ )

4. E. Tasali et al. (Accessed on June 20, 2022): Effect of Sleep Extension on Objectively Assessed Energy Intake Among Adults With Overweight in Real-life Settings ( https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2788694 ) 

5. K. Mueller et al. (Accessed on June 20, 2022): Adipocyte Glucocorticoid Receptor Deficiency Attenuates Aging- and Hfd-Induced Obesity, and Impairs the Feeding-Fasting Transition ( https://diabetesjournals.org/diabetes/article/66/2/272/35276/Adipocyte-Glucocorticoid-Receptor-Deficiency ) 

6. S. Klaus et al. (accessed on June 22, 2022): Epigallocatechin gallate attenuates diet-induced obesity in mice by decreasing energy absorption and increasing fat oxidation ( https://pubmed.ncbi.nlm.nih.gov/15738931/ )

7. KJ Reid et al. (accessed on June 22, 2022): Timing and Intensity of Light Correlate with Body Weight in Adults ( https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0092251 )