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Metabolic Syndrome
What is Metabolic Syndrome?
Metabolic Syndrome (also known as Syndrome X) is the term used to describe a combination of health issues that are responsible for increased risk of cardiovascular disease, type 2 diabetes and stroke.
Metabolic Syndrome is diagnosed if you have at least three of the following risk factors.
- High serum triglycerides (≥1.7 mmol/L).(Triglycerides are a type of fat found in the blood)
- A large waistline (abdominal obesity). A waist circumference over 102cm (40in.) in men and over 88cm (35in.) in women. Over 90cm (36in.) in Asian men and ≥80cm (31.5in.) in Asian women.
- A lower than normal HDL cholesterol level (<1.03 mmol/L for men, <1.29 mmol/L for women). (HDL is sometimes called "good" cholesterol because it helps remove cholesterol from your arteries.)
- High blood pressure of 130/85 or more. (Blood pressure is the force of blood pushing against the walls of your arteries as your heart pumps out blood. If this pressure rises and stays high over time, it can damage your heart).
- High fasting blood sugar of >5.6 mmol or above. (Mildly high blood sugar may be an early sign of diabetes.)
What causes it?
The causes of Metabolic Syndrome are complex. One theory is that insulin resistance may be an underlying cause. Contributing factors include diet, lifestyle, physical inactivity and inherited genetic tendency.
How to reduce risk
Eat a balanced low glycaemic diet
Poor blood sugar management is associated with increased LDL cholesterol, high blood triglycerides, increased diabetes risk and weight gain. Adopting a low glycaemic diet means eating foods which avoid causing our blood sugar levels to rise too high. This means avoiding sugary and refined foods such as biscuits, cakes, crisps, sweets, sugary drinks, undiluted fruit juices and limit intake of fast releasing carbohydrates such as potatoes, white bread, white rice, white pasta and crackers. Replace them with wholegrain alternatives such as brown rice, brown pasta and brown bread as the fibre in these foods helps slow the release of the glucose (i.e. sugar) into the blood. Also aim to eat protein with each meal and snack as this can also help to prevent rapid rises in blood sugar. Protein sources include nuts and seeds, dairy, fish, meat and legumes.
Eat an 'anti-inflammatory' diet
Risk factors for Metabolic Syndrome are associated with inflammation within the body. Therefore, eating an anti-inflammatory diet may be helpful. This includes eating plenty of vegetables and foods rich in omega 3 fatty acids such as oily fish, flaxseeds and walnuts. Fruit is good in moderation - especially berries which contain beneficial phytonutrients. Reduce levels of red meat and saturated fat, and adopt the low glycaemic eating principles described above. Spices such as turmeric also have an anti-inflammatory action on the body.
Ensure adequate levels of Vitamin D
Research shows there is an inverse association between vitamin D levels and triglyceride levels, body mass index and waist circumference. Higher vitamin D levels are associated with higher levels of HDL ('good') cholesterol.
As we don't get a great deal of sunshine in the UK (even during our short and often cloudy summers) this makes us all at increased risk of deficiency. People with dark skin, those who always use sunscreen and people whose culture requires them to be covered are at even higher risk of Vitamin D deficiency.
So enjoy the sunshine while you can! Aim for at least 10 minutes of sun each day between April and September (but be careful not to burn).
Vitamin D is also found naturally in a limited number of foods - oily fish and eggs are good sources but may not be sufficient to keep our levels adequately topped up. Taking a vitamin D supplement may also be worth considering. If you would like to test your vitamin D levels, speak to your GP or this is something that we can arrange for you - if deficient, supplementation can boost levels during the darker months. However, unnecessary vitamin D supplementation can be harmful so it is advised that you do not take high dose vitamin D supplements without testing first or discussing with a health care professional.
Modest exercise and maintaining a healthy body weight
Modest exercise is important for maintaining a healthy body weight. Blood lipid abnormalities seen with Metabolic Syndrome (low HDL, high LDL, and high triglycerides) often respond well to weight loss and exercise. Exercise can also help to manage high blood pressure, as can increasing fruit and vegetables and for some individuals, lowering salt intake.*
*Always consult your GP before undertaking a new exercise regime.
Give up smoking.
Growing evidence points to smoking as an independent risk factor for Metabolic Syndrome. Smoking worsens the risk of high blood pressure, diabetes and heart disease. The UK charity 'Quit' provides practical advice on giving up.
Weight and Wellbeing Programme
Our Weight and Wellbeing Programme is specifically designed to tackle the risk factors of Metabolic Syndrome. Research has shown that after 12 weeks, the dietary programme together with regular exercise can lead to reduced triglyceride levels, reduced blood pressure and improvements in cholesterol levels. People also reported significant weight loss (where indicated), better mood and increased energy. With the addition of the recommended metabolic food supplement the impact on these markers was greater still.
Find out more
References