DR. WALKER

About Metabolic Syndrome

Metabolic syndrome is a group of risk factors that increase the likelihood of developing heart disease, stroke, and diabetes. It is a complex disorder that is characterized by a cluster of interrelated conditions. These conditions can also give rise to complications in the long run. Usually having 3 out of 5, of these conditions increases your risk of heart-related disease, stroke, and type 1 diabetes.

What are the Criteria for Metabolic Syndrome?

a) Excess Abdominal Fat: Metabolic syndrome is evident in males with a waist circumference of over 40 inches and 35 inches in females.
b) High Triglycerides: Triglyceride is the most common type of fat in the body. However, hypertriglyceridemia is a criterion for metabolic syndrome, and this arises from triglyceride levels around 150 mg/dL of blood and above.
c) Low HDL: High-density lipoprotein (HDL) is usually referred to as good cholesterol. High levels of HDL can lower your risk of heart disease and stroke. However, HDL cholesterol of less than 40 mg/dL in males and less than 50 mg/dl in females can lead to metabolic syndrome.
d) Elevated Blood Sugars: A fasting blood sugar level of 100 mg/dL to 125 mg/dL means the presence of prediabetes. But when above 125 mg/dL, it is associated with Type 2 diabetes.
e) High Blood Pressure: This is another criterion for metabolic syndrome. Blood pressure values of systolic 130 mmHg and greater (top figure) or diastolic 85 mmHg and greater (bottom figure).

What are the Risk factors for Metabolic Syndrome?

Metabolic syndrome risk factors are often related to lifestyle factors such as poor diet, lack of physical activity, and obesity. When these factors are present together, they can lead to a condition called insulin resistance, which means that the body is unable to use insulin effectively to regulate blood sugar levels.The exact causes of metabolic syndrome are not fully understood, but it is believed to be related to a combination of genetic and environmental factors. Some people may be genetically predisposed to developing metabolic syndrome, while others may develop it as a result of lifestyle factors such as poor diet and lack of exercise.

The following are some of the risk factors for metabolic syndrome:

Obesity or being overweight: Excess body fat, particularly around the waist, is a significant risk factor for metabolic syndrome.

Physical inactivity: Lack of exercise and a sedentary lifestyle can increase the risk of developing metabolic syndrome.

Unhealthy diet: A diet high in calories, saturated and trans fats, and refined carbohydrates can increase the risk of metabolic syndrome.

Insulin resistance: Insulin resistance occurs when the body is unable to use insulin effectively to regulate blood sugar levels, which can lead to metabolic syndrome.

Age: The risk of developing metabolic syndrome increases with age.

Family history: A family history of metabolic syndrome or related conditions such as diabetes and heart disease can increase the risk of developing metabolic syndrome.

Ethnicity: Certain ethnic groups, such as African Americans, Hispanics, and Asians, are at higher risk of developing metabolic syndrome.

Hormonal imbalances: Hormonal imbalances such as polycystic ovary syndrome (PCOS) can increase the risk of metabolic syndrome.

Sleep apnea: Sleep apnea is a condition that causes interrupted breathing during sleep and is associated with an increased risk of metabolic syndrome.

Smoking: Smoking can increase the risk of metabolic syndrome and related conditions such as heart disease and stroke.

What are Some Long-term Complications of Metabolic Syndrome?

• Heart Disease
• Aortic stenosis
• Atrial fibrillation (Afib).
• Thromboembolic disease
• Stroke.
• Organ damage
• Colon cancer, breast cancer, and prostate cancer.
• Type 2 diabetes.
• Long-term inflammation and problems with your immune system.

What are some Symptoms of Metabolic Syndrome?

• Hypertension
• Hyperglycemia
• Abdominal obesity
• Chest pain
• Shortness of breath
• Xanthomas

How is Metabolic Syndrome Diagnosed?

• Lipid panel
• Fasting glucose test
• Physical examination
• Basic metabolic panel (BMP)

How is Metabolic Syndrome Prevented?

• Consuming heart-healthy food
• Regular exercise
• Working towards a healthy body weight
• Getting quality sleep
• Avoiding or quitting smoking
• Adequate stress management

How to reduce the risk of metabolic syndrome?

Maintain a healthy weight: Being overweight or obese is one of the major risk factors for metabolic syndrome. Losing weight through a healthy diet and exercise can significantly reduce the risk.

Exercise regularly: Regular physical activity can help improve insulin sensitivity, lower blood pressure, and reduce the risk of metabolic syndrome.

Eat a healthy diet: A diet rich in green leafy vegetables, wild caught protein sources can help reduce the risk of metabolic syndrome.

Quit smoking: Smoking is a major risk factor for many chronic diseases, including metabolic syndrome. Quitting smoking can help reduce the risk.

Limit alcohol consumption: Excessive alcohol consumption can lead to high blood pressure, obesity, and other health problems that increase the risk of metabolic syndrome.

Manage stress: Chronic stress can lead to unhealthy behaviors such as overeating and lack of exercise, which can increase the risk of metabolic syndrome. Finding healthy ways to manage stress, such as meditation or yoga, can help reduce the risk.

Self-Care Tips:

Broccoli and other cruciferous vegetables.

Cruciferous vegetables include cauliflower, cabbage, brussel sprouts, bok choy, collard greens, kale, and broccoli. These are high in B vitamins, magnesium, and polyphenols, which can decrease risk for obesity. Studies suggest that consuming cruciferous vegetables may help improve blood lipid levels, reduce blood pressure, and improve insulin sensitivity, all of which are important factors in the development of metabolic syndrome. For example, one study found that consuming brussel sprouts for 12 weeks improved insulin sensitivity and decreased inflammation in people with obesity and metabolic syndrome.

Stay away from these vegetables: Nightshade foods contain a product called Solanine, which is thought to worsen inflammation. Additionally, nightshade products are also high in lectins. Lectins are associated with the inflammation, and remember inflammation results in disease.
Common nightshade, products include tomatoes, eggplants, potatoes, and bell peppers. A few notable exceptions to the nightshade family that tends to decrease inflammation are goji berries, and purple potatoes.

Allium family. Foods of this family are often high in sulfa compounds and flavonoids which are well-known for reducing the risk of heart disease. Foods in this arena would include onions, garlic, scallions, leeks, and chives. Garlic has been shown to have potential benefits in reducing the risk of metabolic syndrome. One study found that consuming garlic extract for 12 weeks improved insulin sensitivity in people with non-alcoholic fatty liver disease, a condition often associated with metabolic syndrome.

Dark green, leafy vegetables. Leafy green vegetables are an abundant source of folate, which helps reduce the risk of high blood pressure. These vegetables are also high in Beta, Carotene, and zeaxanthin which are powerful antioxidants. Some of these foods include broccoli, kale, and cabbage.

Fruits/Berries. Blueberries and blackberries contain ellagic acid which is a wonderful antioxidant which is known to decrease inflammation. They are full of polynutrients and antioxidants. Some other berries include raspberries, and strawberries.
Say NO to these: grapes, mangoes, watermelon. Although grapes are high in resveratrol they are also very high in sugar which is inflammatory in origin. Also reduce consumption of fruit juices, dried fruits and canned fruits as they are also high in fructose corn syrup, and carbs. Many dried fruits and fruit juices contain added sugar, which may offset any potential fiber health benefits.

Herbs and spices. Ginger and turmeric are two of the most powerful anti-inflammatory spices one could eat. The active ingredient in turmeric is curcumin, which is known to decrease inflammation and risk for coronary heart disease. Ginger along with turmeric are known to also decrease inflammation.

Nuts. Nuts are high in antioxidants and are anti-inflammatory. Antioxidants tend to neutralize highly reactive molecules which could be the nidus for developing certain metabolic disorders. Selenium, for example is considered a superfood in that contains several antioxidant enzymes, specifically in Brazil nuts. Additionally, nuts contain flavonoids and phenolic acids which are phytocompounds that are thought to increase anti-inflammatory enzymes, and increased antioxidant levels.
Say NO to these: several legumes are often confused with nuts. These include beans, peas, lentils, peanut, cashews. Also, say no to chia, pumpkin seeds, and sunflower seeds is they are also high in lectins.

Healthy oils. Oils to include olive oil, and flaxseed oil are found to reduce the risk of metabolic syndrome. Both of these oils have been known to reduce the risk of obesity and heart disease.
Say NO to these oils: cottonseed, corn oil, grapeseed oil, vegetable oil, safflower oil, soy oil, and sunflower oil.
These oils are generally highly processed, which strips them of their antioxidants, vitamins, and minerals. These are also higher in omega-6 fatty acids which can lead to increased inflammation in the body and potentially contribute to heart disease. Additionally some oils in this group may contain high levels of Polycyclic Aromatic Hydrocarbons (PAHs), which can be dangerous to human health.

Oily fish. Fatty/oily fish like mackerel, tuna, herring, salmon, and trout are high in omega-3 fatty acids; known to lower the risk of obesity. Additionally, omega-3 fatty acids are known to reduce fatty deposition within the vessels, prevent heart disease, and help to manage symptoms of multiple autoimmune disorders to include lupus. Fatty fish/omega-3 consumption can also reduce risk of metabolic syndrome.

References: