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15 Natural Insomnia Cures That You Haven’t Tried But Actually Work

15 Natural Insomnia Cures That You Haven’t Tried But Actually Work

It’s been another sleepless night and now you’re miserable. After all, you’ve tried all the natural insomnia cures you can think of and yet nothing seems to work.

You’ve tried cutting out out alcohol and caffeine.

You’ve tried setting a regular bedtime routine and avoiding naps during the day.

You’ve ever tried getting a brand new bed and luxurious new pillows so that you can be as comfortable.

Yet there you are, still tossing and turning night after night.

But don’t despair too soon.

Just because you haven’t yet found a way to cure your insomnia without medication that doesn’t mean you never will.

Today, we look at a number of natural insomnia cures that have proven to be effective time and time again.

Not only that, but they work with none of the side effects or negative consequences that typically come with prescription sleep aids.

Ready to finally enjoy a peaceful night’s rest?

Here are some natural sleep remedies you can try to help you start sleeping better from tonight onwards.

1. Get the right amount of exercise at the right time

Time and time again, studies show that people who exercise on a regular basis enjoy much better sleep quality than those who lead a more sedentary lifestyle.

Just before you let out a large groan and drag yourself wearily to the gym, there is some good news:

Getting exercise doesn’t have to mean running a marathon every day or spending every waking hour lifting weights.

Most experts recommend that moderate aerobic exercise such as walking or even an easy bike ride can do just as much -if not more- good for your sleep than strenuous exercise.

So far, so good, but that mean getting the bike out or doing push-ups just before you hit the sack?

Not exactly.

To benefit the most from exercise, schedule it for earlier in the day.

Mornings are always best, but afternoons will work in cases where that’s not possible.

If you leave aerobic exercise too late in the day, it’s likely that all the adrenalin you built up will linger on and still be there at bedtime.

The result, of course, is that when you’re trying to sleep, your brain and body are still pretty wired from the exercise and thus insomnia strikes.

The earlier you do it, the more chance the adrenalin has to wear off, leaving you feeling perfectly sleepy and ready for a long night’s rest.

2. Manage your exposure to light and dark

Here’s another good reason for taking your exercise early in the day rather than late at night:

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Exposure to natural daylight can significantly increase our energy through the day and help us sleep better at night.

So, wherever possible, it’s a good idea to get your exercise outdoors and get double the benefits you get from it.

Here’s why:

Light and dark influence the body’s circadian system which regulates our sleep.

Get plenty of light early on, and we have plenty of energy to burn off during the day, which leaves our body ready for a natural period of rest later on at night.

However, if we then stay up well into the evening in bright environments, say with the light bulb on, the television on and your smartphone screen emitting light, that could mess with the circadian signals that tell the body it’s time to rest.

With that in mind, aim for as much daylight as you can and then reduce artificial lighting as the day comes to an end to improve the chances of finally beating that insomnia.

3. Enjoy a long soak

Is there anything more enjoyable than a long, relaxing soak in the bathtub after a long and stressful day?

How about a long, relaxing soak followed by an even longer, peaceful night’s sleep?

Researchers at Kyushu University in Japan found that exposure to warm water can make us feel sleepier, thus making it much easier to fall asleep properly.[1]

Again, this has a lot to do with our circadian system, which is very sensitive to body temperature.

When we start to cool down after a bath, it causes our circadian rhythm to signal to the body that it’s time to prepare for our rest. Our body responds by slowing down our heart rate and our breathing rate, putting us into the perfect state for a good night’s sleep.

It doesn’t have to be a soak in the bathtub either. The Kyushu University study found that a shower, or even a footbath, could help make us sleepier.

4. Drink chamomile tea

Of all the natural insomnia cures on our list today, this one is no doubt the tastiest.

Perfectly safe and usually delicious, chamomile is often referred to as a mild type of tranquillizer, and its effectiveness as a remedy for insomnia has been proven time and time again.

In 2011, a study was conducted involving people dealing with chronic insomnia. Those who were given 270 mg of chamomile extract twice a day for 28 days were found to fall asleep 15 minutes than those who didn’t have any chamomile extract.[2]

That’s just one of many studies conducted over the years which shows what a powerful remedy chamomile can be.

One of the reasons for this is that it contains plentiful amounts of Apigenin, an antioxidant which can reduce anxiety and help us drift off faster. Once our eyes are closed, chamomile’s other components get to work on ensuring we stay well rested through the night.

If you’re not a fan of drinking chamomile as a tea, you can also get it as an extract from most health stores.

5. Practice meditation or breathing exercises

For many people, it’s anxiety, worry or racing thoughts that keep them up at night.

Often, this can even be at a subconscious level. We go to bed fully expecting to sleep, only to find that the stress and anxiety that we’ve built up throughout the day leaves us too wired to rest.

This is where meditation or simple breathing exercises can really help out.

Focusing on our breathing and practicing mindfulness meditation makes us feel relaxed, alleviating stress, depression, and even physical pain.

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Like many of the insomnia cures we’re looking at today, this is one you can start using right now without spending any money.

The web is a great place to turn for scores of tools to help with meditation and breathing. Take a look online and see try different ones to see which work best for you.

You can also try this meditation guide: The 5-minute Guide to Meditation: Anywhere, Anytime

Or these breathing exercises: 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly)

6. Try valerian root

If chamomile wasn’t to your liking, good old-fashioned valerian might do just the thing.

A mild sedative, valerian root has been one of the most widely used insomnia cures for centuries, with recorded uses dating all the way back to Hippocrates in the 2nd century.

Not only that, but it also proves incredibly effective to help alleviate nerves, tension and anxiety.

In fact, back in World War 2, the English would regularly use it to alleviate the stress caused by air raids.

We may live in less frightening times today, but valerian is no less effective than it was back then.

In a study published back in the late 1980s by the Foellinger Health Center in Sweden, some 89% of those taking part improved their sleep after taking it, all without any of the side effects typically caused by prescription medication.[3]

Though dried valerian root is often sold as a tea, it’s also widely available in capsule or liquid form.

7. Use lavender

To anyone familiar with lavender’s calming properties, it’s inclusion on our list today should come as no surprise.

Whether used in a bath, applied to your skin as an oil or inhaled as steam, few plants can help you relax in as many ways as lavender.

As well as providing you with lots of good stuff like vitamin A, calcium, and iron, lavender is often used to reduce anxiety, fatigue and nervousness.

Naturally then, it also works very well as a natural insomnia cure, helping to lower the heart rate and breathing rate so that you can achieve optimum sleep conditions faster than usual.

As well as all the methods listed above, lavender can also be added to foods and eaten or drank as a tea.

8. Turn on some soothing sounds

Remember when you were little, your parents helped send you off to dreamland by singing a gentle lullaby?

There’s a reason so many parents do this with their children:

It works.

When the brain hears a sound, its first action is to asses whether that sound represents a threat. For example, the slow, repetitive pattern of rainfall is simple, predictable and gently persistent, meaning our brains are unlikely to see it as a problem.

A loud, sharp, noise going off at random intervals, however, can be quite alarming, and signal to the brain that there’s danger.

So, if we surround ourselves with gentle, repetitive, low-frequency sounds when we go to bed, our brains are going to be in a much more relaxed state.

It’s for this reason that so many people struggling to find a natural cure for insomnia turn to white noise machines.

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These handy little devices block out the kind of background noises that are likely to keep them awake and instead replace them with calming sounds that help with inducing sleep.

That being said, the same sounds don’t necessarily work for everyone.

So, if you’ve tried a white noise machine (or used one of the many white noise apps available for your phone) and found that it doesn’t work, there’s plenty of other sounds you can try.

Rainfall, ocean waves, thunderstorms, crackling fires, the list goes on.

Try out different sleep sound apps or download sounds to your devices and see which one works best for you.

9. Enjoy a little passionflower

For years, passionflower tea has been used as a natural cure for insomnia, anxiety and stress.

If that alone isn’t enough to make it worth a try in your efforts to finally reclaim your sleep, this will. It tastes delightful.

Typically found in southern parts of the United States and in South America, this tropical plant comes from the same family that gives us the passion fruit, so you can imagine how delicious it is.

In this instance, the plant’s leaves, flowers and stems are dried and used to create a tea that has natural relaxing properties.

In one study conducted in 2013, a combination of passionflower and valerian was proven to be just as effective at improving sleep quality as Ambien, a prescription medication used for curing insomnia.

10. Try journaling before bedtime

If it’s worrying thoughts that are keeping you up at night, you might find journalling incredibly helpful.

Rather than giving you more things to dwell on as your head hits the pillow, writing in a journal actually allows you to effectively dump all those thoughts out, lock them away in a book and forget about them.

The act of taking worries, stresses and anxieties from within us and physically putting them down on paper can be very powerful. The effect is literally like taking a weight off your mind.

As such, you’re left feeling lighter, more relaxed, and ready to rest.

11. Use melatonin supplements

Melatonin is the hormone that regulates our sleep-wake cycle. It’s produced naturally according to our exposure to light and dark, which is why managing that exposure ranked so highly earlier in our list.

The more sunlight we get through natural sunlight, the more melatonin we’re able to produce once we’re in a properly darkened place, such as in our bedrooms with the curtains drawn, the lights off, and our devices switched off.

If we’re still not getting enough sunlight, the body will struggle to make enough once we’re in that darkened bedroom.

Conversely, if we spend all our nights in brightly-lit bedrooms with the lights blazing, our bodies won’t have the exposure to darkness that they need to produce the right amount.

If you think a melatonin deficiency could be the cause of your sleepless nights, you can buy supplements that help your body get just the right amount to regulate your sleep-wake cycle properly.

The result, of course, is that you feel sleepy when it’s the right time to feel sleepy and ultimately enjoy a much better rest.

12. Buy some lemon balm

A 2011 study published in the Mediterranean Journal of Nutrition and Metabolism showed that people who use a 600 mg of lemon balm extract every day for 15 days saw a 42% reduction in insomnia symptoms.[4]

Of course, while we’d all like a 100% reduction in our symptoms, using lemon balm in conjunction with some of the other remedies we’ve mentioned today can work wonders.

Lemon balm extract is normally used in aromatherapy for its soothing properties. You can buy lemon balm extract oil and put a little in an oil burner before using it as a massage oil or dropping a little in your bath to help wash away the stress of the day.

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13. Enjoy a simple cup of warm milk and honey

It’s sometimes said that the only reason warm milk helps us to sleep is that it reminds us of our childhood.

For some people, that in itself may be enough, but milk does much more than bring back warm, cozy memories.

It also contains plenty of tryptophan, which converts into the hormone serotonin. Serotonin acts as a natural sedative and helps induce sleep.

So why include the honey?

Well, for one thing, it makes that warm milk taste that much nicer. For another, it helps carry the serotonin to our brains much quicker, reducing the amount of time it takes for us to get into an optimum sleep state.

You can also drink it as a tea just before bedtime to help ease away anxiety and relax into the perfect conditions for quality sleep.

14. Attend a yoga class

Whilst much of yoga’s increasing popularity is down to its physical benefits, it can also prove incredibly helpful in getting you to sleep.

How?

By reducing stress.

Even at a subconcious level, stress is one of the major causes of insomnia, so anything you can do to reduce it is only going to work in your favour.

If the thought of attending a yoga class with other people fills you with more anxiety than it relieves, there’s nothing to say you can’t do it at home.

YouTube videos or DVDs can teach you the basics, and that can be more than enough to leave you with the kind of calm, easy feelings you need to finally banish your insomnia.

You can also take a look at this article for some simple yoga poses:

No More Insomnia: 5 Simple Yoga Poses For Better Sleep

15. Snack on almonds and bananas

Finally, if you prefer to take in your tryptophan by eating something rather than drinking milk and honey, then these foods are the way to go.

Almonds and bananas contain plenty of sleep-inducing tryptophan as well as magnesium. A lack of magnesium can cause sleep problems, as can calcium, which can be found in almonds as well as milk.

Bananas are also a great source of potassium, which proves very useful for muscle relaxation.

Finding natural cures for insomnia that really work for you

From delicious things to eat and drink to tips, tricks and techniques to try, we’ve covered a whole range of effective insomnia cures here.

Whilst any one of them alone might be just the thing to help you sleep, you might find that combining a number of them produces the best results.

You might, for example, try a light jog in the mornings, then take a warm bath at night before dimming the lights, sipping chamomile tea and finally retiring to a darkened room with your favourite white noise sounds.

Experiment with the different remedies featured here today and you’ll soon find an approach that finally helps you to make sleepless nights a thing of the past.

Featured photo credit: Unsplash via unsplash.com

Reference

More by this author

Chris Skoyles

Coach, and trainee counsellor specializing in mental health and addiction.

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Last Updated on November 15, 2019

Expert Advice That Will Teach You How to Increase Your Metabolism

Expert Advice That Will Teach You How to Increase Your Metabolism

Wouldn’t you like to be able to eat twice as much as you do now without gaining weight? If so, I have good news for you because this is possible when you learn how to increase metabolism.

How Much Do You Know About Metabolism?

Before we get to the meat, let me say that metabolism is a term that describes all the chemical reactions in your body.[1] These chemical reactions keep your body alive and functioning, however, the word metabolism is often used interchangeably with the metabolic rate or the number of calories you burn.

The metabolic rate is a rough estimate of how much energy your body needs to simply stay alive and perform all its biochemical reactions. These reactions require energy, aka burn calories.

Imagine that your brain alone consumes nearly 20% of your TDEE (total daily energy expenditure at rest),[2] your digestion and the detoxifying system come second, repairing tissues third and so on.

Staying alive is expensive for your body and its two main currencies are fats and sugars.

When I am talking about improving your metabolic rate (metabolism), I mean improving the amount of energy, your body requires to (pretty much) lay down in bed and do nothing for 24 hours.

Extra physical activity, extra thinking or fighting illness are things that require a lot of energy (burn a lot of calories) but they don’t really increase metabolism… actually they can decrease it.

Can You Naturally Change the Speed of Your Basal Metabolism?

The answer to this question is yes and you can also achieve an increase in metabolism and a drop in body fat by eating more.

Shocked? Well, I was too.

The way I came across this phenomenon is quite funny. Over my 10 years as a coach, I helped many busy professionals to naturally increase their metabolism by getting them leaner, fitter and stronger but, at the beginning of my career, I actually had no idea whether they were losing weight because of an increase in metabolism or because we created a calorie deficit with diet and exercise.

When I was training my clients regularly, they would lose weight. Every time I would take a few weeks of vacation, I would come back to London and find out that most of them gained back a generous amount of weight despite the fact that they were following their diet and they swapped our weight training sessions with cardio.

On the contrary, when they were going on vacation, they would do zero exercises and binge like there was no tomorrow but come back either lighter or weighing the same (but looking more muscular).

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Observing this phenomenon happening over and over again, got me curious about the mechanics of our metabolism and the ways to hack it.

Was it really possible that by relaxing and eating more food, someone could actually maintain his/her current weight or even be losing fat?

Driven by the desire to answer this question, I spent a good amount of years researching and testing different food strategies until I finally cracked the code to an improved metabolism that allows you to eat like a king and look like a Greek God.

Does Eating More Increase Metabolism?

Before I explain why eating more increases your metabolism, let me dig into something that I see people doing much more often: “eating less and moving more.”

It is quite common to see people embarking their yearly weight loss journey (usually after Christmas or Easter) by following very restrictive diets and bombarding their body with several hours of exercise per day.

Despite the short-term effectiveness of this approach, in the long run, if the goal is to increase metabolism and lose a lot of fat over an extended period of time, this simply won’t work.

As I have mentioned before, eating fewer calories and exercising more are energy-consuming activities for your body. In the first case, your body needs to use its own energy reserves to top up the missing energy it needs to fully function; and in the second, it takes your body extra energy to contract your muscles.

In both cases, your TDEE (Total daily energy expenditure at rest) doesn’t vary much; therefore your metabolism stays unchanged.[3]

A different scenario happens when you eat less and move more for an extended period of time (weeks or months). In that case, your metabolism will slow down because your body is receiving a “we have little access to food and we need to run away from threats” signal.

Your metabolism is like your bank account.

To understand this concept, let’s imagine that you have $4,000 coming into your bank account each and every month. The money you spend on housing, transport, food and leisure are calibrated according to this monthly income.

Now, imagine that a rich uncle starts to send you $1,000 each day. What would you do? Probably, you would save that money for the first two or three days but, when you notice that $1,000 keep on coming every single day, you would likely start to spend more right?

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What if, instead of a rich uncle sending you money, a poor uncle needed your financial help to pay for the treatments of his illness? You would probably try your best to adjust your spending according to your old $4,000 monthly budget.

That’s exactly how your body reasons:

More Resources Coming in = More Energy Released (Improved Metabolism)

Fewer Resources Coming in = Less Energy Released (Decreased Metabolism)

Note that activities like weight training[4] and high-intensity interval training (HIIT),[5] when combined with an increase in nutrient-rich foods, will also improve your metabolism.

For this reason, today, when I coach a new client, I always start by increasing their daily food intake and their physical activities. Usually, people are quite confused because they come to me to lose weight and I tell them to eat more but, without fail, the next weekly weight-check shows a lower number.

Be aware that not all foods are equal and only certain foods have the power to increase metabolism to a noticeable extent.

Foods That Increase Metabolism

Doubling up on Snickers bars won’t improve your metabolism and you know that. What you may not know is that certain foods that are marked as “healthy” doesn’t help you with increasing your metabolism. They also make you gain weight.

Before giving you a list of foods to eat or avoid, let me explain a simple principle of human biochemistry.

Your body uses energy from three (or four) main sources:

  • Sugars: whether you eat a Snickers bar or a banana, the carbohydrates contained in both get absorbed in the gut and become blood glucose (the basic form of sugar our body utilizes as a source of energy).[6]
    When blood glucose is present in the bloodstream (elevated levels), the body always uses it as its primary source of energy. When blood glucose levels drop (this phenomenon happens when you’re using these sugars to fuel a physical activity or when your pancreas produced a spike of insulin and stores that glucose into fat and muscles), your body starts to release fatty acids into the bloodstream to use as a source of energy.
  • Fatty acids: either from your own fat cells (adipocytes) or from whatever fat-containing foods you ate in the past 2-3 hours. Fatty acids are a slower and more consistent form of energy than sugars that your body can utilise.
  • Amino acids: Amino acids are the broken-down form of proteins. Proteins cannot be used by the body as a source of energy, not even in their broken-down form. Your body can transform amino acids into glucose with a process called gluconeogenesis.[7] This is a very inefficient process where a decent amount of energy gets wasted (and that’s a good thing for us but I’ll get to that later).
  • Ketones: when you don’t feed your body any source of carbs (or proteins in excess), your liver produces an alternative source of energy called Ketones. It can replace the need for glucose (most of it at least).[8]

Now that you know the four energy sources the body can use to fuel its metabolism, let’s get to the meat (quite literally).

To make this simple for you, I am going to divide foods into three categories:

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  1. Red Flags – Avoid the red foods because they slow your metabolism. They are usually extremely low in micronutrients and high in antinutrients (agents that are highly toxic). They are highly processed or spike your insulin levels (therefore stopping your fat burning process).
  2. Orange Foods – Limit your consumption of orange foods. The orange foods on the list are suboptimal choices but they don’t have a negative impact on your metabolism when consumed in moderation. In fact, they contain a decent amount of micronutrients and, if eaten in small amounts, they shouldn’t stop your fat burning process.
  3. Green Foods – These are foods to consume most. Green foods will improve your metabolism and should be the main bulk of your diet.

Next, I’ll get into details exactly what foods to eat and avoid:

Sugars and Carbs

Sugars do not directly improve metabolism because they stop the process of fat utilisation. There is an exception to this rule though. When you eat a diet extremely low in carbohydrates and sugars for an extended period of time (two to six days onwards), introducing carbohydrates and sugars can actually improve metabolism quite a bit.

Unfortunately, for most of us that love eating bread, pasta, fruit and yoghurt, unless we were on a low-carb diet for the past few days, these foods are not an optimal choice.

Sugars like fructose (found in fruit or commercial sugar) actually decrease metabolism and should be limited. Heavily processed sugars and carbohydrates should be also limited. Here is the colour list of sugars and carbs that affect metabolism:

Red Flag Sugary Foods You Should Avoid:
  • Dried fruit
  • Commercial and packaged corn
  • High fructose corn syrup
  • All sorts of candies and lookalike
  • Packaged fruit juices and purees
  • Sugary dairy products like flavoured yoghurt, condensed milk etc
Orange Sugary Foods You Should Limit:
  • Bread and flour-based products
  • Milk and also vegan milk alternatives that are sweetened
  • Most fruit (exceptions are in the green list below)
  • Potatoes and potato starch products
  • Oatmeals and other grains
Green Sugary and Carb-Containing Foods That Improve Metabolism
  • All berries except strawberries
  • Tubers like squash, carrots, parsnips etc
  • Sweet potatoes
  • White rice
  • All green vegetables

Fats

Fatty acids and fats, in general, can improve or decrease metabolism depending on their composition.

Red Flag Fatty Foods You Should Avoid:
  • Margarine and hydrogenated fat
  • Lard
  • Gmo oils
  • Most vegetable oils from seeds and peanut oil
Orange Fatty Foods You Should Limit:
  • Nuts
  • Meat fat
  • Nut oils (macadamia, almond, cashew etc..)
  • Seeds
Green Fatty Foods You Should Eat Daily
  • Extra virgin olive oil (non-heated)
  • Avocado
  • Coconut oil
  • Butter (organic)
  • Egg yolks (free-range)
  • Bone marrow

The fatty foods in the green section tend to be very effective in increasing metabolism, especially in the absence of carbohydrates because they stimulate the production of ketones (I’ll talk about this later).

Bear in mind that 1 gram of fat has 2.5 times the calories of a gram of protein or carbohydrates; therefore “eating more fats” to increase metabolism should be done very gradually to avoid weight gain.

Proteins

Eating food not only sends regulatory signals to your brain about abundance vs scarcity of resources, but it can also increase your metabolism for a few hours. This is called the thermic effect of food (TEF).[9] It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal.

Protein causes the largest rise in TEF.[10] It increases your metabolic rate by 15-30%, compared to 5-10% for carbs and 0-3% for fats

Eating protein has also been shown to help you feel more full and prevent you from overeating, in fact, a study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet.[11]

Also, proteins help preserve muscle mass.[12] The more muscle mass we have, the higher our basal metabolism is.

For these reasons, the first nutritional advice I usually give to clients is to reduce sugars and increase proteins. This quick swap is often enough to kickstart their metabolism and commence the fat burning process.

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Red Protein Sources That Should Be Avoided
  • Cheap whey proteins
  • Soy proteins
  • GMO meat
  • GMO eggs
  • Packaged meat
Orange Protein Source to Be Limited
  • Canned tuna
  • Canned fish
  • Canned meat
  • Gluten-rich products like Seitan
  • Farmed fish
Green Protein Sources to Have Daily
  • Free-range meat
  • Free-range eggs
  • Wild meat and fish
  • Whey protein isolate
  • Collagen and beef protein hydrolyzed

Note that this is a general categorisation of the foods that, when added to your diet, have the power to increase or decrease metabolism. There are some specific foods and supplements worth mentioning because they have been proven to improve metabolism by increasing thyroid output or resting heart rate, they are as follows.

Other Foods and Supplements

Cold water

Drinking water may temporarily speed up your metabolism. Studies have shown that drinking 17 ounces (0.5 litres) of water increases resting metabolism by 10-30% for about an hour.[13]

This is not a surprise since our body is made up mainly by water and proper hydration is key to a fast metabolism. This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature.

MCT Oils or Powders

Medium-chain triglycerides or MCT have been shown to improve metabolism by stimulating Ketone production.[14] Coconut oil contains MCT fats and, when used as a replacement for cooking oil can help you improve metabolism.

You can buy the concentrated version of MCT oils and eat it separately to further enhance this effect. Either way, coconut oil or pure MCT oil can be a great addition to your diet if you’re following a ketogenic or intermittent fasting protocol.

Caffeine

Caffeine and coffee have been shown to improve metabolism by improving heart rate and, therefore improving calorie consumption.[15]

Green Tea

Green tea

is thought to increase energy expenditure and fat oxidation, and to reduce fat production and absorption.[16]

Bottom Line

In this article, I just covered the basics of food and metabolism but, there are many other non-food related things you can do to improve your metabolism, like improving your sleep quality and following certain exercise routines.

For now, just know that making small and gradual changes to your diet can increase your metabolism and improve your general health. Starting from changing one habit at a time is always the best strategy to accomplish any goal.

Once you improve your diet, your hydration and your supplementation you can think about testing more advanced “bio-hacks” or techniques like ice baths and fasted HIIT training.

And remember, having a higher metabolism doesn’t only help you lose weight and keep it off but it also give you more energy and a feeling of vibrancy. If you give it time, it really is worth the investment.

Featured photo credit: Fitsum Admasu via unsplash.com

Reference

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