Natural Way to Improve Thermogenesis

Thermogenesis literally means "the creation of heat." What people often refer to as metabolism is the thermogenic process. According to Leslie K. Kay, author of "Alternative & Complementary Nutrition Therapy," thermogenesis is "the production of energy and heat by metabolic processes that require calories such as fat."

Factors like age and a sedentary lifestyle can lower your thermogenic level. So if you can naturally increase thermogenesis, you may regulate weight and improve energy levels.

Thermogenesis Types

• There are three types of thermogenesis: work-induced, diet-induced and thermoregulation. Thermoregulation is out of your control. It involves keeping your internal temperature regulated. The body has several physiological processes to accomplish this; shivering is the most obvious. But work- and diet-induced thermogenesis are the two types that you can influence.

Diet-Induced

• Diet-induced thermogenesis is the creation of heat through digestion of food. Normally, your body uses a certain amount of energy (basal metabolic rate or BMR) to maintain basic body functioning. The energy used beyond this is diet-induced thermogenesis. You can increase your level of thermogenesis (using more of the food you eat for energy production instead of storing it as fat) by taking in enough protein and limiting fat intake.

  In an article written by Klaas R. Westerterp from Maastricht University, he suggests that your intake of protein is important for two reasons. It contributes to a feeling of fullness causing you to eat fewer calories. And it increases the total percent of energy used through thermogenesis. But, a high-fat intake decreases metabolism. So eating a well-balanced diet with enough protein (8 g for every 20 lbs. of body weight daily) can naturally improve thermogenesis.

Work-induced

• Be active and strive to move often throughout the day. Work-induced thermogenesis includes exercise. So participating in regular moderate physical activity will increase thermogenesis.

  But it also includes "non-exercise activity thermogenesis" or "NEAT," as it is referred to by Dr. James A. Levine, from the Mayo Clinic. NEAT comes from activities of your job, chores or your fidgety mannerisms. So being a more active and energized person is part of the natural way to improve thermogenesis.

Herbs

• Supplement your diet with herbs. There are several herbs that can increase thermogenesis. According to Vitamin Research Products, forskolin (an Indian herb), potassium salicylate (natural salicylic acid), yohimbine (from an African herb) and gugulipid (an Indian plant extract) all can stimulate thermogenesis. Yet they each do so in different ways.

  Before taking herbs, consult with a professional who can teach you about the dosage, form and timing for maximum benefit. Herbs, although regulated by the FDA, need to be taken correctly to heal and not cause harm.

Stimulants

• Understand how caffeine can impact thermogenesis. Caffeine has been shown to stimulate metabolism. In the world of sports, it is considered a performance aid. Caffeine taken before aerobic activity may increase caloric expenditure and performance. It also may increase basal metabolic rate (BMR).

  Ephedra is another stimulant that can increase thermogenesis. In 2004, the FDA banned the use of ephedra in dietary supplements and weight loss products. Yet some Traditional Chinese Medicine practitioners can prescribe herbs that include ephedra derivatives.