Understanding Metabolic Syndrome
Annie Sawyer, PhD
Metabolic syndrome (also known as insulin resistance syndrome or syndrome X) is the name of a group of risk factors associated with overweight and obesity that can lead to an increased risk of cardiovascular disease and the development of type 2 diabetes.
Metabolic syndrome is a cluster or a group of dangerous health disorders that work and represent together in a person, and increase his risk of cardiovascular disease (CVD). The most important characteristics of metabolic syndrome are high triglyceride levels, high blood pressure, low HDL, high LDL, abdominal obesity (apple shape) and high blood glucose. Closely linked to insulin resistance, metabolic syndrome is also known as Syndrome X, Diabesity, Dysmetabolic Syndrome, Insulin Resistance Syndrome (IRS) etc.
What does Metabolic Syndrome mean?
Metabolic syndrome is a condition in which a group of risk factors for heart disease (including stroke) and Type 2 diabetes occur together. According to a report by the National Cholesterol Education Program, metabolic syndrome is defined by the presence of the following health conditions:
- Abdominal obesity (apple-shaped obesity)
- Atherogenic dyslipidemia (High LDL and low HDL)
- Hypertension (high blood pressure)
- Insulin resistance and/or glucose intolerance
- Prothrombotic state (clot in a blood vessel)
- Proinflammatory state (body inflammation)
Although metabolic syndrome is not yet fully understood, visceral fat, which is fat stored in the abdominal region, and insulin resistance seems to be major contributing factors of developing the syndrome. Abdominal fat is now considered "sick" or "toxic" fat that acts as an endocrine organ, secreting hormones and other chemicals that can alter metabolism and contribute to insulin resistance. An individual’s hip-to-waist ratio may be the best indicator of one’s risk for this disease.
The National Health and Blood Institute (NHLBI) estimates that in the U.S. about 47 million (approximately 25%) adults have metabolic syndrome. It can affect anyone but it is most frequently seen in those who are significantly overweight (especially in the abdominal area) and those leading a sedentary lifestyle. Those with metabolic syndrome are three times more likely to have a heart attack or stroke and one in four are more likely to develop diabetes than someone without the syndrome.
Key indicators for diagnosing the syndrome are the following:·
· Waistline exceeding 35 inches for women and 40 inches for men
· Triglycerides exceeding 150 mg/DL
· Fasting blood glucose higher than 110 mg/DL
· HDL (High density lipoprotein) levels below 50 mg/Dl (women) and 40 mg/Dl (men)
· Diabetics who cannot maintain normal glucose levels with diet and exercise.
· Non-diabetics with pre-diabetic levels of blood glucose and high blood pressure
· People with previous heart incident (heart attack) with high insulin levels but still glucose tolerant.
Diagnosing metabolic syndrome requires the presence of at least three of the following risk factors.
Abdominal obesity (men: more than 40 inches ; women: more than 35 inches)
Elevated fasting glucose (more than110 mg/d)
Elevated triglycerides (more than 150 mg/dL)
Reduced HDL cholesterol (men: less than 40 mg/dL; women: less than 50 mg/dL)
Elevated blood pressure (more than 130/85 mmHg)
Allopathic and Holistic Approaches in Healing the Syndrome:
Diet and rapid lifestyle changes are the first key weapons able to address metabolic syndrome underlying causes and health consequences. The first approach is on losing weight as sooner as possible, by using the Mediterranean diet or Low GI diet, by restricting the carbohydrates to no more than 50% of the daily caloric intake, focusing on fruits and vegetables with low GI (Glycemic index) and GL (Glycemic Load), until reversing the body’s insulin sensitivity. The ideal time for prevention of metabolic syndrome is while insulin secretion is still adequate. Early assessment is important to prevent the development of more serious disease, such as diabetes. A fitness assessment by a personal trainer can identify if you are at risk for this syndrome.
Metabolic diets emphasizing whole grains, fruits, vegetables, low-fat dairy and lean meats and eliminating processed foods are recommended. This type of diet will insure a diet high in fiber (25 to 30 grams per day is recommended). Exercise recommendations include a minimum of 30 minutes most days of the week. In addition, at least two days of strength training per week is recommended. A good online source for getting active is America On The Move, which is a national initiative that encourages people to take an additional 2,000 steps more than what you normally do and eating 100 fewer calories per day. Exercise increases abdominal fat loss and reduces the insulin resistance typically associated with this type of fat, therefore reducing your risks for metabolic syndrome.
Increasing exercise is the second important road to improve and to heal the syndrome, while using aerobic exercise, weight lifting, daily moderate walking, in order to decrease the high blood pressure and to reduce the high cholesterol to its normal borderlines. Quitting smoking and drinking cafe is another important approach to metabolic syndrome healing, as they both promote heart problems, and increase insulin resistance. In case diet, active lifestyle cannot decrease high cholesterol and high blood pressure- holistic approach to metabolic syndrome healing both must be also used.
One way to assess your risks for metabolic syndrome and a number of other diseases on your own is by using the Diabetes Personal Health Decisions) risk assessment online tool. If you are at risk, visit your physician for a complete evaluation before starting an intervention program. Find a fitness professional or health educator that addresses lifestyle changes producing a modest weight reduction. These changes should include improving your diet through education, selection, and portion control while also increasing physical activity levels.
