A healthy metabolism equals a healthy life. When it properly works, the bodily function converts food and drink into energy. It’s this power that helps your body operate at its peak. Here are five habits to incorporate for a healthy metabolism.

1. Ingest Antioxidants

Antioxidants are critical to a properly working metabolism. Found in various foods, drinks, and antioxidant supplements, this chemical combination has the potential to cut fatty buildup in fat cells. As a result, your metabolism speeds up to protect your heart and other organs.

The dominant antioxidants that help are flavonoids and phenolic acids. Together, they cut the production of triglycerides (bad cholesterol). Of course, antioxidants alone don’t make your metabolism healthy. You must utilize them in foods and supplement forms with a proper diet.

Include foods with a high amount of natural antioxidants. These include beans (red, kidney, pinto, black), broccoli, spinach, berries, melon, and pecans. Drinks with high antioxidant concentrations include apple juice, black tea, and green tea.

2. Drink Water

Water is the fuel needed to process calories and maintain a healthy metabolism. It slows down when dehydrated due to something like exercise. When this happens, the conversion of food and drink into energy takes longer.

Studies show drinking eight glasses of water daily keeps your metabolism at its peak. Others recommend ingesting half your body weight in ounces. For example, you drink 100 ounces of water if you weigh 200 pounds. In either case, drink a glass of water or an unsweetened beverage before a meal or snack.

Not a big fan of drinking water? Fortunately, plenty of fruits and vegetables contain natural amounts of water. These include apples, celery, watermelon, lettuce, and peaches.

3. Eat More Protein

The body’s metabolism converts proteins into energy quicker than fatty or high-carbohydrate foods. The scientific term is the thermic effect. Proteins stimulate this action to burn more dietary energy than a piece of cake.

There are plenty of high-protein foods to eat for all types of appetites. Most come in lean meats like beef, chicken, and turkey. It also’s part of fish and other seafood. Non-meat eaters can obtain their protein from beans and nuts. Eggs and low-fat dairy products like Greek yogurt also contain large amounts of protein.

4. Get the Right Amount of Sleep

There’s a connection between a healthy metabolism and the right amount of sleep. In fact, your metabolic system works harder during the night. Part of it is related to your dreams.

During the stage of rapid eye movement (REM) sleep, your heart rate increases. Meanwhile, your brain’s activity patterns surge to daytime levels. As a result of this pattern, your brain requires more glucose. Thus, your metabolism increases.

If you experience sleep deprivation, insomnia, or other issues, your metabolism doesn’t have time to wind down and start up properly. In other words, gaps in your pattern can cause your metabolic rates to slow considerably. Therefore, you must find a way to get a minimum of eight hours of sleep each night.

A natural solution like melatonin could regulate your patterns. Meditation and yoga before bed help lower your blood pressure and put you in a calm state. If these don’t work, try a white noise generator to get to sleep.

5. Sip Unsweetened Coffee or Tea

There’s a benefit to caffeinated coffee or tea beyond a quick burst of power. In moderation, the beverages activate a short-term increase in your metabolism. Thus, you convert more nutrients into energy.

The metabolic changes don’t occur if you add cream and sugar to your hot beverages. You need to drink black coffee and unsweetened tea to help your metabolism. If you need something extra, consider no-calorie sweeteners like stevia.

On the same note, don’t replace coffee or tea with an energy drink. These no-sugar, high-caffeine beverages have vitamins and minerals like taurine to help maintain vigor. On the other hand, studies have shown their frequent use causes adverse effects on your body. Avoid them when possible.

Numerous good habits result in healthy metabolisms. The secret is in how you create them. Quickly moving away from your existing diet shocks your system and causes severe cravings. So, slowly implement these habits for your metabolic system to engage.