Most of us, if not all, exercise to improve our health. Whether it is a simple walk everyday, to an intense workout, the end goal is to be healthier, look and feel better. Some enjoy the routine more than others, some more religious and determined. But for all those who exercise to keep fit, a study shows that regular exercise can boost metabolic health.
So what is metabolic health? Metabolic health is described as having ideal levels of blood sugar, blood pressure, triglycerides, HDL cholesterol, and waist circumference. Poor metabolic health increases your risk for heart disease, stroke, and diabetes. Unfortunately, a study showed that only about 12% of Americans are considered metabolically healthy. And definitely, more than 12% of the population exercise regularly. So, some of us who think we exercise to remain healthy, actually are not considered to have good metabolic health.
Intensive exercise improves communication between skeletal muscles and fat tissue, improving metabolism and performance. This was based on research on mice and humans. The findings may help create new treatments for metabolic diseases associated with obesity and aging. Previous research uncovered that aging and obesity reduce the production of signalling molecules called microRNAs, which researchers in a new study in Brazil discovered free up more energy for use by the muscles. So, exercise may ward off metabolic diseases like diabetes and dyslipidemia by improving the production of certain microRNAs. This new research is found in the journal Proceedings of the National Academy of Sciences of the United States of America.
A series of experiments conducted by Marcelo Mori and his colleagues at the University of Campinas Institute of Biology in Sao Paulo, Brazil; in collaboration with researchers at the University of Copenhagen in Denmark, and Harvard University in Cambridge, MA, observed mice on a treadmill for 1 hour a day for 8 weeks. As the mice became fitter, the speed and slope of the treadmill were increased. By the program’s end, the researchers found a significant increase in the production of a protein called DICER in the animals’ fat cells. This corresponded with reductions in weight of the mice, as well as the amount of visceral fat on their abdomens.
Energy available to the muscles is produced by DICER, which allows fat cells to make microRNA signaling molecules. The experiment also observed genetically modified mice which were unable to make DICER in their fat cells. Mori explained that “The animals did not lose weight or visceral fat, and their overall fitness did not improve.” The fat cells in the genetically modified mice did not supply the muscles with the extra metabolic fuel they needed during the exercise. Mori explained that without DICER, fat cells actually use up more glucose during exercise, leaving less fuel for muscles. This may lead to low blood sugar levels, and in athletes, limit their performance.
The study also involved human subjects who underwent 6 weeks of high intensity interval training.The results showed a fivefold increase on average in the amount of DICER in their fat tissue. The exercise routine improved DICER in both younger participants (average of 36 years), and older ones with a median age of 63. But, they noted a considerable variance between individuals…which explains why some benefit more than others from exercise. To confirm that muscle and fat were communicating via the microRNA, blood serum from a mouse that had undergone the exercise was injected into a mouse that had not undergone the program. The serum from the fit mouse increased production of DICER in the recipient’s fat tissue. Mori explained that “this finding suggests trained individuals have one or more molecules in their bloodstream that directly induce a metabolic improvement in adipose tissue.” He adds, “If we can identify these molecules, we can investigate whether they also induce other benefits of aerobic exercise, such as improving heart health. Moreover we may think about converting this knowledge into a drug at some stage.”
A microRNA molecule called miR-203-3p was identified by the researchers as one of the molecules that signals the fat tissue to make more fuel available. This happened when muscles have used up all their own glucose stores during exercise. “We found this metabolic flexibility to be essential to good health as well as performance enhancement,” Mori said.
Surprisingly, the previous research in mice discovered that caloric restriction also increases production of miR-203-3p. Research in humans suggests that restricting calorie intake, like in intermittent fasting, may help stave off conditions associated with aging, like heart disease and diabetes. A molecular sensor in muscles called AMPK is activated when cells consume the fuel that powers their activities. AMPK activation plays a role in the metabolic benefits of caloric restriction and aerobic exercise. The researchers discovered that aerobic exercise activated AMPK in the muscle and fat cells of mice. In turn, this increased the production of DICER in fat cells to release extra energy supplies.
Having said that, it is not really complicated. Just note that proper exercise will help boost metabolic health, lessening the risk of stroke, heart disease, and diabetes. As we age, our body changes, and we must adapt to those changes. Obesity is a sure sign of an unhealthy metabolism. So hit the gym and improve your health, and don’t forget to limit those calories as well.
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