It turns out that they are the ones causing trouble in the body's metabolism

We all know that human metabolism is very important, but most people don’t know that their living habits will affect metabolism. So what specific habits are they?

It turns out that these habits will affect the body's metabolism

Lack of sleep

If you often stay up late or have an irregular schedule for a period of time, you will feel that you are aging very quickly. An experiment conducted by the University of Surrey in the UK showed that the functions of 711 genes in participants who lacked sleep changed, including genes related to metabolism. Lack of sleep may reduce the body's ability to regulate glucose, while reducing leptin secretion and increasing ghrelin secretion, making people more likely to feel hungry and indirectly causing abnormal fat metabolism. It is recommended to get at least 7 hours of sleep every day.

Not washing fruits and vegetables carefully before eating

Canadian scientists have discovered that toxic substances contained in pesticide-contaminated foods will be stored in fat cells after being ingested into the body, interfering with energy metabolism and slowing down the metabolic rate. When washing fruits and vegetables, the best way is to rub them under running water for half a minute. You can also add some flour to the water, soak and rub them before rinsing. It is best to rinse leafy vegetables several times.

Diet is too "refined"

Always eating refined rice, refined noodles, cakes, biscuits and other processed foods will lead to vitamin B and E deficiency, and will reduce the intake of trace elements such as potassium, zinc and iron, thereby affecting the body's metabolism. Studies have shown that foods high in high-quality protein, such as fish, shrimp, beans, etc., can promote metabolism. Whole grains such as oats and buckwheat are rich in dietary fiber, which can lower cholesterol, clean the stomach and intestines, and help maintain normal metabolism.

Not washing hands frequently

A study published at the annual meeting of the American Chemical Society showed that adenovirus-36 can use a unique gene to transform stem cells in adults into fat cells that make them gain weight. Adenovirus is a common virus that can infect the respiratory tract, gastrointestinal tract and other organs. It can cause cell metabolic dysfunction and is often transmitted through coughing, sneezing and unclean hands. Therefore, washing hands frequently can avoid the risk of viral infection and protect metabolism.

Never eat spicy food

Studies have shown that capsaicin in chili peppers stimulates metabolism, speeds up the activity of body cells, and helps control weight. You may want to eat some spicy food regularly according to your taste, such as chili, mustard, pepper, etc. It is best to eat some cool foods when eating spicy food, such as duck meat, fish, bitter gourd, lotus root, etc., which can clear away heat, promote body fluid, nourish yin and moisten dryness. It should be noted that people with yin deficiency constitution, real heat constitution and other conditions that are prone to getting angry should eat chili peppers in moderation.

Don't like drinking water

Many studies have found that drinking at least 6 to 8 glasses of water a day can keep metabolism normal, thereby preventing constipation, promoting digestion, and maintaining a normal circulatory system. It is not recommended to replace water with sweet drinks, and you should drink less cold drinks.

Skipping breakfast

A study by the Imperial College London found that if you skip breakfast, your brain will release signals that it needs high calories, leading to a much higher chance of eating "junk food" at lunch and dinner. If this continues for a long time, the metabolism will gradually become disordered, and obesity, high blood pressure, high blood lipids and diabetes will come knocking. The richer the breakfast, the better the control of blood sugar and blood lipids, and the lower the risk of metabolic diseases.

Never drink tea or coffee

Many people are afraid of not being able to sleep, so they never drink tea or coffee. But caffeine is a "stimulant" of the central nervous system and an "engine" of metabolism, which can accelerate energy metabolism. Studies have shown that drinking caffeinated beverages every day can speed up your metabolism by 5% to 8%. In addition, Japanese scientists have found that a cup of hot tea can increase the metabolic rate by 12%. This is because the tea polyphenols in tea can increase gastrointestinal motility and help metabolism. Patients with hypertension, osteoporosis, and sleep disorders should drink tea or coffee under the guidance of a doctor to avoid aggravating their condition.

Too long between meals

Eating three meals a day on regular schedule is a rule formed during human evolution. If you skip a meal, the interval between two meals will be too long, and the body will be in a state of hunger for a long time, which will reduce the metabolic rate. According to the normal emptying time of the stomach, it is best to leave an interval of about 4 to 6 hours between each meal. You can have appropriate snacks in between, but it is best to have healthy foods such as nuts and fruits.

Irregular diet

Some people have no restraint in eating and like to eat until they are full. If they do this for a long time, they are likely to have excess fat due to excessive calorie intake, which can cause an imbalance in fat metabolism and ultimately increase blood lipids. Some people often eat too little for fear of gaining weight, which will put their metabolism into an emergency stop. Studies show that fasting for three days is enough to disrupt metabolic function. Therefore, if you want to control your weight, you should eat more high-fiber, low-calorie foods such as fruits and vegetables, and you must eat staple foods. You can replace part of refined rice and white flour with whole grains.

No sun exposure

In the hot summer, many people are afraid of getting tanned and would rather stay indoors. They are also unwilling to be exposed to sunlight, which can easily lead to insufficient vitamin D levels in the body. Vitamin D helps maintain cell health and bone metabolism. If it is deficient, it will lead to disorders in calcium and bone inorganic salt metabolism. Therefore, you might as well go out for a walk after lunch. In terms of diet, you can eat more foods rich in vitamin D, such as salmon, milk, shrimp, mushrooms, eggs, etc.

No stress relief

Long-term exposure to chronic stress can lead to endocrine disorders and cause a slowdown in metabolism. When the pressure is too great, you should first clarify the root causes of the pressure, adjust your mental state in time, and do not allow negative emotions to develop. Secondly, you can try to reduce stress through various means such as proper rest, relaxation, physical exercise, chatting with friends, and actively developing personal hobbies.