Special Focus: Understanding Metabolic Syndrome
by Richard Steslow, D.O.
Metabolic Syndrome or Syndrome X is not a disease, but rather a recent term for a cluster of conditions that, when occurring together, may indicate a predisposition to diabetes, hypertension and heart disease. These conditions include:
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high blood pressure,
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high triglycerides,
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decreased HDL or "good cholesterol," and
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central obesity (excessive abdominal fat)
Metabolic syndrome has also been linked with another term: insulin resistance. Insulin is the hormone responsible for getting energy, in the form of glucose, or blood sugar, into our cells. People who are insulin-resistant have cells that respond poorly to insulin and often have elevated triglycerides which in turn may coincide with low HDL. People who are overweight more often show signs of insulin resistance than people who are normal weight.
The key to ending metabolic syndrome and its inherent health risks of heart disease, diabetes and stroke is to address the underlying problem of insulin resistance.
It is important to feed your body the fuel it needs to become self-healing, efficient, and regenerative. Here are the basics:
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Any plan to improve your overall health must include physical activity. You should add exercise or increase your movement during the day, in addition to making changes to what you eat.
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Reduce the amount of simple carbohydrates in your diet. Simple carbohydrates include processed grain products including most bread, pasta and rice, products containing sugars or fructose, and white potatoes.
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Eliminate as many processed foods from your diet as possible. Most processed foods are “pre-digested” which means they are absorbed and work through your system faster, making you hungry sooner. The longer it takes to digest your meal by eating “whole foods” the better – so you won't be riding the insulin rollercoaster.
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Replace these foods with proteins and more healthful complex carbohydrates such as greens and vegetables, both raw and cooked. A good motto to follow is “eat greens not grains.”
Meals can consist of a variety of choices. Here are some examples:
Breakfast: A smoothie made with frozen blueberries, strawberries or raspberries blended with cottage cheese or plain yogurt gives you the fiber, protein and fat necessary to keep you satisfied until lunch. Eggs and lean meats are also good choices for breakfast.
Lunch: Enjoy a large salad with your favorite greens and lots of protein such as a chicken breast or a large dollop of seafood salad. Whole grain bread or crackers are good choices to accompany your salad, and feel free to have a piece of whole fruit too.
Dinner: Choose from a variety of proteins for dinner, making sure they are lean. Serve vegetables and a salad. Think ethnic and try an oriental salad with seeds or nuts and mandarin oranges. Stay away from low-fat salad dressings as they have added sugar and sodium. Choose dressings with olive or canola oil and vinegar as the base. Ranch dressing is also a good choice because it is low in sugar. Avoid potatoes, rice and pasta. If you must serve these, use them as side dishes rather than building the meal around them.
Richard J. Steslow, D.O. is a board certified family medicine physician on staff at Rush-Copley Medical Center. His practice focuses primarily on nutrition and diseases that occur during the middle years of life. He resides with his wife and three children and practices medicine in Naperville, Illinois.
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