Insulin resistance, decreased glucose tolerance, abdominal obesity, low HDL cholesterol, increased triglycerides, and hypertension are all symptoms of metabolic syndrome. Obesity is increasing the incidence of this disease, with one quarter of the Western population thought to be affected.
You may well have heard a lot about metabolic syndrome, or syndrome X. But what exactly is Metabolic Syndrome? In 1988, a man called Gerald Reaven noted that several risk factors such as high cholesterol, high blood pressure and high blood sugar are commonly clustered together in heavier weight individuals.
A good way to determine whether you have a weight issue, leading to metabolic syndrome is to determine your BMI.The BMI is simply height over weight squared, and all you need is a cloth measuring tape and some scales. To determine the BMI first determine the person’s height in meters, the divide the weight (kg) over height (m2) which would give you the BMI. A BMI of more than 25 means you are in the over-weight category; A BMI of more than 30 would mean you are in the obese category. If you are of Asian descent, you have a weight problem if your BMI is above 21.
Many studies indicate that actual waist circumference may well be a better predictor of metabolic syndrome, cardiovascular risk factor and death from heart disease than body-mass index (BMI) alone. And by using waist circumference along with the level of triglycerides in the blood may predict metabolic syndrome even to a higher degree.
How exactly does your doctor diagnose metabolic syndrome? If you have three or more of the following symptoms, a doctor will likely diagnose you with metabolic syndrome based on the following criteria:
– Fatigue: Sleepiness almost immediately after a high carbohydrate meal (hypoglycemia).
– High Blood Sugar and Cortisol Levels: Hyperglycemia
– Hypertension: High Blood Pressure
– High Cholesterol: Dyslipidemia.
– Increased Stroke and Heart Disease Risk: Pro-thrombotic state.
– Persistent Albumin Loss in Urine: Microalbuminuria, detected through the microalbumin urine test, which indicates albumin protein in the urine. Normally, albumin is retained in the bloodstream by the kidneys.
– Inflammation: Elevated CRP and/or ESR levels.
– Brain Fogginess: Inability to focus.
– Visceral Obesity: Fat around the abdomen, often described as a “spare tire.” This intra-abdominal fat is closely associated with insulin resistance.
– Intestinal Issues: Bloating, flatulence, constipation, and/or diarrhea
– Depression: Independent of depressive events.
– Erectile Dysfunction (ED)
I call this condition metabolic “sin”drome. If left unchecked, it will progress. Metabolic syndrome is one of the “diseases of modern civilization,” resulting from lifestyle choices, particularly those involving refined carbohydrates, soda drinks, white bread, fatty takeaways, and indulgent eating habits, combined with inactivity and excessive screen time.
There is a growing concern for children who may develop metabolic syndrome due to today’s sedentary, high-tech lifestyle. Unlike in the past when children were more physically active, many now consume unhealthy foods, engage in stressful computer games, and live in polluted, overcrowded environments.
1. Insulin Resistance: Develops in childhood.
2. Cholesterol Problems: Between 15-35 years of age.
3. High Blood Pressure: Between 35-50 years of age.
4. Impaired Fasting Glucose: Between 40-55 years of age.
5. Diabetes: 50-55 years of age.
6. Cardiovascular Disease: Above 55 years.
7. Cancer: Above 65 years.
Many children today are at risk of developing metabolic syndrome due to sedentary lifestyles and poor diets. Increased screen time and stress from fast-paced computer games stimulate cortisol levels, contributing to rising obesity rates. More than one in four Australian children are overweight or obese. While America leads in adult obesity, Australia leads in childhood obesity, with similar trends likely in New Zealand. A quick drive around parts of these countries will illustrate this growing issue.
Insulin resistance is a disorder that strongly relates to metabolic syndrome. Insulin resistance is when the body stops responding to the hormone that regulates blood sugar, insulin. The majority of people who have metabolic syndrome already have insulin resistance. Insulin is what enables glucose to enter the cells of the body and be utilised as energy after the food we eat has been transformed into glucose, a type of sugar. Glucose is created when food is converted into glucose. Glucose, on the other hand, accumulates in the blood of a person who is insulin resistant, which puts them at risk for developing complications like heart disease, eye disease, and diabetes.
Effective treatment for metabolic syndrome often starts with self-care. Your doctor or naturopath may recommend lifestyle changes, such as improving your diet and increasing physical activity. Adopting these healthy practices can significantly reduce your risk factors. Let’s get started!
– Get Moving: Regular exercise is essential. Even if you don’t see immediate weight loss, physical activity can lower blood pressure, cholesterol, and insulin resistance. Start gently if you’re not already active. Walk more and gradually increase your daily physical activity. Use a pedometer to track your steps and aim to be active most days. Avoid overexertion; find a fitness routine that suits your personality to ensure consistency.
– Nutritious Diet: Eating a healthy diet can improve cholesterol levels, insulin resistance, and blood pressure, even without weight loss. Seek guidance from your doctor or a certified nutritionist, especially if you have heart disease or diabetes. A diet rich in fruits, vegetables, lean proteins, legumes, low-fat dairy, and whole grains is beneficial. Many doctors recommend the Mediterranean or DASH diet, which balance healthy fats with carbohydrates and proteins.
– Weight Loss Goals: Achieving and maintaining a healthy weight is crucial if you are overweight or obese. Each pound lost can make a significant difference in managing metabolic syndrome.
– Stop Smoking: While smoking doesn’t directly cause metabolic syndrome, it significantly increases the risk of blood vessel and heart disease. Quitting smoking is a vital step towards better health.
Focus on consuming natural, whole foods. Choose foods that grow in the ground, come from the water, or run around on the ground. Prepare meals at home to ensure they are fresh and nutritious. Follow these dietary guidelines:
– Natural Foods: Eat foods that are as natural and fresh as possible. Avoid processed foods high in trans-fatty acids, hydrogenated, and partially hydrogenated oils.
– Low Carbohydrates: Keep carbohydrate-dense foods low and choose low glycemic index options.
– High Omega-3 Foods: Include foods rich in omega-3 fatty acids.
– Protein Intake: Ensure you have protein at every meal and snack.
– Avoid Caffeine and Junk Food: Eliminate caffeine and junk food, as they contribute to poor health.
– Portion Control: Eat smaller, regular meals only when hungry. Avoid foods that stimulate insulin or blood sugar spikes. Emphasize low-calorie, low-glycemic foods that are not easily converted to glucose and do not stimulate cortisol production.
Metabolic syndrome can often be reversed with comprehensive lifestyle changes, including a balanced diet, stress management, regular relaxation, and targeted nutritional support for adrenal health. Many individuals with adrenal fatigue also experience decreased thyroid function. When thyroid therapy is unresponsive, adrenal support may be necessary.
Through years of treating patients and conducting research, I’ve observed that metabolic syndrome can be effectively managed by supporting the body’s stress mechanisms. With proper support, individuals can handle stress better while maintaining health, functionality, and optimism.
Metabolic Syndrome is more common than you think, in fact you probably know somebody right now with this syndrome. Medical doctors tend to treat the individual symptoms, such as high blood pressure, blood sugar disorders and even extreme treatments such as obesity surgery. Instead, the focus should be on early intervention with the right dietary and lifestyle changes. A 2014 study concludes with “a realistic goal for overweight/obese persons is to reduce the body weight by more than 7% to 10% over a period of 6 to 12 months. Weight reduction should be combined with a daily minimum of 30 minutes of moderate-intensity physical activity.”
Not really, genes change slowly over a period of many years, hundreds. Metabolic Syndrome is a problem which is getting worse as our affluent Western lifestyle develops more and more. It does not exist in the under developed nations, it is the pinnacle of our affluence.