The prospect of a sudden heart attack, a crippling stroke, or the loss of a limb due to diabetic complications is alarming. To avoid these catastrophic events, we need to be aware of a growing health risk in this country: metabolic syndrome. Metabolic syndrome is actually a group of risk factors related to metabolism, including abdominal obesity (accumulation of fat around the waistline) and blood-fat disorders such as high LDL (lousy) cholesterol, low HDL (healthy) cholesterol, and high triglycerides. The syndrome may also include elevated blood pressure, insulin resistance or impaired glucose tolerance, the presence of elevated clotting factors in the blood, and a proinflammatory state evidenced by high levels of C-reactive protein.
People with metabolic syndrome are at a greater risk of developing coronary heart disease and other diseases related to plaque buildup in artery walls. There's also a higher risk for stroke and Type 2 diabetes. Unfortunately, metabolic syndrome has become increasingly common in the United States, affecting an estimated 50 million Americans.
Metabolic syndrome is sometimes referred to as insulin resistance, meaning insulin fails to do its job, which is to drive glucose into the cells. Adverse consequences include much higher than normal circulating glucose and insulin levels in the blood. The body attempts to compensate by pumping out more insulin from the pancreas, so levels continue to rise. The exhausted pancreas can no longer produce enough insulin to control blood sugar, and when insulin levels are not sufficient to bring blood sugar levels back to the normal range-or your cells become resistant to the action of insulin-a person is said to have Type 2 diabetes.
Signs of Metabolic Syndrome
The truth about metabolic syndrome is that, if you're not attentive, it may be actively destroying the health of your blood vessels and organs months or even years before you recognize this condition. The American Heart Association and the National Heart, Lung, and Blood Institute identify metabolic syndrome as the presence of three or more of these components:
Many conventional healthcare practitioners work to reduce the risk of diabetes and heart disease by managing these individual components directly with assorted medications, but a more holistic approach involves lifestyle, diet, and supplementation. In every case, the goal is to address the major risk factors: reduce LDL cholesterol, blood pressure, and glucose to the recommended levels. Since the risk of metabolic syndrome is due in large part to disordered blood chemistry, it's encouraging to know that there are drug-free methods that may help decrease each of the risk factors.
Healthy Habits
Lifestyle changes are an excellent first step when it comes to addressing metabolic syndrome. First and foremost, if you smoke, it's important to quit. It may be necessary to lose weight, since abdominal obesity is a visible indication of trouble brewing. When you gain weight, where does it accumulate? Are you apple shaped or pear shaped? Apple-shaped people are at higher risk for this syndrome, and reducing weight around the middle is associated with increased longevity.
Start by increasing your daily activity level. Aim for 30 minutes of moderate-intensity activity on all or most days of the week. Moderate-intensity activity (such as brisk walking, swimming, bicycling, dancing, gardening, yard work, and vigorous housework) increases breathing and heart rate, but you should be able to carry on a normal conversation. (If not, talk to a healthcare provider about safe ways to work out.)
A wholesome diet is crucial for maintaining a healthy weight and controlling risk factors. Limit your intake of dietary saturated fat, trans fat, and cholesterol. It's important to eat more whole foods and fewer processed foods. Research suggests that people who follow diets featuring whole foods are more easily able to maintain their weight and improve such metabolic health markers as insulin, cholesterol, and triglycerides.
Supportive Supplements
A wide array of natural supplements is effective for addressing factors that impact metabolic syndrome, including blood sugar regulation, antioxidant support, and improvement in cardiovascular factors such as cholesterol and blood pressure.
Controlling cholesterol may be as simple as adding niacin to your regimen. Used to address elevated LDL and triglyceride levels, this B vitamin is more effective in increasing HDL levels than many cholesterol-lowering medications. Talk to your healthcare provider to determine an effective dose. Niacin may be irritating to the liver, so if you take it regularly, have your liver enzymes checked periodically.
Soluble fiber has a cholesterol-lowering effect when added to a low-fat diet. Studies show psyllium to be quite effective in lowering total as well as LDL cholesterol levels. Plant sterols (fats present in fruits, vegetables, seeds, and nuts) appear to interfere with the absorption of cholesterol, thereby lowering the level of cholesterol in the blood. A daily dose of 800 mg along with a diet low in saturated fat and cholesterol may help reduce heart disease risk factors.
A fermented product, red yeast rice has been used in China for more than 1,000 years for its medicinal properties. Recent studies show that red yeast rice significantly reduces total cholesterol, LDL cholesterol, and triglyceride levels.
Fish oils provide the important omega-3 fatty acids DHA (docosahexaenoic acid) and EPA (eicosa-pentaenoic acid). These protective fats offer a variety of health benefits, including improved cholesterol and glucose metabolism. EPA and DHA help to reduce fat storage and inflammation, boost HDL levels, and reduce levels of triglycerides and C-reactive protein, which has been linked to coronary artery disease.
Wellness is often a matter of choice, so make sure your choices are healthy ones. If you discover that you have metabolic syndrome or any of its components, a healthy lifestyle that optimizes nutrition can delay or derail the development of more serious diseases.
Explore the Mediterranean Diet
It is important to increase the number of servings of fruits, vegetables, fish, and whole grains, which help boost the daily intake of fiber. The Mediterranean diet supports these steps very well and shows benefits for fighting heart disease, cancer, and diabetes. This diet is comprised of whole grains and fresh produce plus fish and heart-healthy fats. In the Mediterranean diet:
 | Although metabolism and weight loss are commonly linked, your metabolism is responsible for a variety of biochemical processes that take place in your body and rely on healthy interaction among your thyroid, pancreas and adrenal glands. When these relationships are imbalanced, your metabolism suffers. |
Metabolic Syndrome, also known as "Cardio-metabolic Syndrome" or "Syndrome X," refers to a constellation of medical conditions that are still poorly understood. |
Americans, one in four of whom is obese, don't limit waist-busting occasions to a few holidays sprinkled throughout the calendar year. We overindulge on a regular basis, setting ourselves up for very unhealthy hearts indeed. |
 | Weight related metabolic disorders can not only make losing weight more difficult, they can be the sign of potential serious medical conditions. |
 | A diet for metabolic syndrome requires careful monitoring, but still offers delicious dietary options. |
