Updated 2026/09/16 08:00Proper metabolic function helps maintain stable blood sugar and an appropriate body weight and muscle mass. / Photo=Getty Images BankMetabolism refers to the processes that convert nutrients from food into energy, and to storing and using that energy where it is needed. Proper metabolic function helps maintain stable blood sugar and an appropriate body weight and muscle mass. This is why it is important to manage metabolic health regularly. Recently, U.S. nutritionist Dr. Satiya Jonalagada introduced everyday habits that help manage metabolic health to the foreign media ‘Prevention’. Here are the habits.▶Place a water bottle in sight=The first habit is to drink enough fluids. Water is involved in many metabolic processes, including body temperature regulation, nutrient transport, and waste removal. When fluid is lacking, blood volume can decrease, and symptoms such as chronic fatigue and reduced concentration may occur. Because required fluid intake varies with body weight, it is better to develop a consistent habit of drinking water rather than forcing a set amount. Keeping a water bottle in a visible, easily reachable place, such as an office desk or the dining table, helps make fluid intake habitual. Dr. Jonalagada said, “Sip water throughout the day and replenish fluids sufficiently according to your body’s signals.”▶Move, even briefly=The second habit is to try to increase daily activity. Even if you cannot set aside time for long exercise sessions, increasing opportunities to move, such as taking the stairs or walking at lunch, benefits metabolic health. When you move, muscles contract and relax, using glucose and fat as fuel. Busy people may find it helpful to use an “exercise-snack strategy,” repeating short bouts of activity several times a day, like taking small sips of snacks. For example, do about one minute of bodyweight exercise during spare moments. Dr. Jonalagada said, “You do not need to do a large amount of exercise at once to see health benefits,” adding, “Moving repeatedly for short periods throughout the day improves overall health and helps maintain muscle mass.”▶Manage stress=The third habit is managing stress. When stress persists over a long period, the secretion of the stress hormone cortisol increases. Cortisol raises blood glucose to help the body respond to stress. If elevated levels persist, they can burden metabolic health. Breathing exercises practiced periodically help manage stress. A representative technique is “box breathing,” inhaling through the nose for 4 seconds, holding for 4 seconds, exhaling for 4 seconds, and holding again for 4 seconds. Dr. Jonalagada said, “Breathing alone will not completely eliminate stress, but consistently practicing small habits can become meaningful health habits.”▶Practice a balanced diet=The fourth habit is to structure your meals so you consume a variety of nutrients. It is especially good to include quality protein at every meal. Protein is necessary for building and maintaining muscle. Maintaining muscle mass helps control blood sugar and protect metabolic health. Dr. Jonalagada said, “Rather than focusing on calories or portion size, it is better to consume quality protein, vegetables rich in dietary fiber, healthy fats, and nutrient-dense carbohydrates in balance.”
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