Metabolic Syndrome

We all know that a healthy diet helps ward off disease and extend life.  With that in mind, we wanted to focus on something called "Metabolic Syndrome". Metabolic Syndrome is actually a cluster of risk factors consisting of high triglycerides, low HDL cholesterol, high blood pressure, and high fasting blood glucose that occur together.  Having three of more of these risk factors adds up to what we now know as Metabolic Syndrome. The only visible symptom is abdominal fat.

Metabolic Syndrome sadly is a pretty serious condition that can negatively affect your health over a 5 to 10 year period.  Specifically, your chances of heart attack and stroke doubles, and you are 5 times more likely to be diagnosed with diabetes. Right now, there is no medication for this syndrome, but you may wind up taking drugs to address each risk factor. That said, why not try making healthy lifestyle changes?  That's where we come in by creating a healthy eating plan for you, along with providing you the support, accountability, and encouragement you need to make long term changes.

Here's what lifestyle changes you can make to prevent or minimize Metabolic Syndrome:

• Lose Weight - Start with finding a healthy eating plan that will encourage gradual and consistent weight loss. Seek the guidance of a health professional to help you!
• Healthy Eating - Focus on eating vegetables, fruits, leafy greens, nuts, whole-grains, legumes, healthy fats and lean proteins like fish, poultry, and eggs.
• Regular Exercise - Any physical activity is beneficial. The federal guidelines call for 150 minutes of moderate aerobic exercise per week in increments of 10 minutes or more, plus resistance training two days per week.
• Avoid Added Sugars - Unfortunately, excessive sugar intake has been linked to abdominal obesity. Excess sugar raises triglycerides. Simply omitting sugar-sweetened drinks can reduce your triglyceride levels.
• Alcohol in Moderation - Moderate intake means 1 to 2 drinks daily for men, and 1 drink daily for women.  A drink may be 12 ounces of beer, 4 ounces of wine, 1.5 ounces of 80-proof liquor, or 1 ounce of 100-proof liquor. If you do not already drink it is best not to start.

Here are some things to look for to determine if you have Metabolic Syndrome:

• Large Waistline - Belly fat that produces an "apple shape" midsection - central or abdominal obesity. A rule of thumb for abdominal obesity is a waistline of 40 inches or greater for men, and 35 inches or greater in women.
• High Fasting Triglycerides - Triglycerides are a type of fat found in your blood. A risk factor is if you have a level of 150 milligrams per deciliter or higher after an overnight fast. Or, another risk factor is if you are taking a medication to lower triglycerides.
• Low HDL Cholesterol - An HDL of less than 50 milligrams per deciliter for women and less than 40 milligrams per deciliter for men is a risk factor. Also, having to take a medication for low HDL is a risk factor.
• Elevated Blood Pressure - If you have a blood pressure of 135/85 millimeters of mercury or higher, or taking a medicine to treat high blood pressure is a risk factor.
• High Fasting Blood Sugar - A fasting blood sugar of 100 milligrams per deciliter or higher, or taking a medicine to treat high blood sugar is a risk factor for metabolic syndrome. If your level is between 100-125 mg/dl that's considered prediabetes, and 126 mg/dl or higher is diabetes.

Reference: Health & Nutrition Letter, Tufts University, December 2017, VOL. 35, NO.10, Healthy Diet and Lifestyle to Sidestep Metabolic Syndrome (pp.4).