Metabolic health is becoming an increasingly important part of conversations around modern wellness. While metabolism is often associated with body weight and blood sugar, metabolic health involves a wider network of factors, including body composition, gut health, immunity, sleep, movement, hormones and the nervous system.
According to Dr Vipada Sae-Lao, Nutrition Education and Training Lead, Asia Pacific, Herbalife, a healthy metabolism is not achieved through a single habit, but through the interaction of multiple systems within the body.
In Malaysia, metabolic health has become an important health consideration, with the Institute for Public Health reporting that 35.9%, or an estimated 8.5 million adults, have metabolic syndrome. Metabolic syndrome is diagnosed when an individual has at least three key risk factors associated with heart disease, stroke and type 2 diabetes, such as high blood pressure, elevated blood sugar, excess abdominal fat, and abnormal cholesterol or triglyceride levels.
As urbanisation, changing dietary patterns and increasingly sedentary lifestyles continue to shape everyday routines, maintaining metabolic health requires attention to consistent nutrition and lifestyle habits rather than relying on quick fixes.
Body composition is one of the factors involved in metabolic health. The balance between muscle and fat can provide a broader picture than body weight or BMI alone. Muscle tissue is metabolically active and contributes to energy use even while the body is at rest. Healthy dietary fats, including omega-3 fatty acids found in fatty fish, nuts, seeds and olive oil, can also form part of a balanced diet.
Blood sugar regulation is another important aspect of metabolic health. According to the National Health and Morbidity Survey (NHMS) 2023, one in six Malaysian adults is living with diabetes. When carbohydrates are consumed, glucose enters the bloodstream and insulin helps transport it into cells for energy. Meals containing low-glycaemic carbohydrates, lean protein, healthy fats and fibre can support balanced nutrition and energy regulation.
Gut health is also closely connected to the body’s overall metabolic processes. Trillions of microorganisms in the gut interact with different organs and influence how the body processes nutrients. A diverse gut microbiome can be supported through fibre-rich foods, probiotics, balanced nutrition and consistent lifestyle habits.
Sleep and stress management are equally important components of overall wellbeing. Restorative sleep and effective stress management support the hormonal and nervous systems, which are involved in appetite, energy levels, insulin sensitivity and blood sugar regulation.
The effects of metabolic health can also extend to the skin. While skin health does not determine metabolic function, factors such as nutrition, sleep, stress and blood sugar regulation can influence overall skin wellbeing. Adequate protein, colourful fruits and vegetables, sufficient hydration and a varied diet can provide nutrients that support healthy skin.
Dr Vipada said that good metabolic health is ultimately about maintaining balance across multiple systems in the body. Consistent everyday choices involving nutrition, movement, sleep and stress management can contribute to overall wellbeing and support healthier long-term habits.
