Metabolic Syndrome - What it is and How to Prevent it
What is metabolic syndrome?
Basically, metabolic syndrome is a combination of medical disorders that increase the risk of getting heart disease or diabetes. Some studies estimate the prevalence in the US to be up to 25% of the population.
The American Heart Association defines metabolic syndrome as someone with three of five of the following symptoms (even two of five gives increased risk of heart disease or diabetes at an early age):
Elevated waist circumference:
Men — Equal to or greater than 40 inches (102 cm)
Women — Equal to or greater than 35 inches (88 cm)
Elevated triglycerides: Equal to or greater than 150 mg/dL
Reduced HDL (“good”) cholesterol:
Men — Less than 40 mg/dL
Women — Less than 50 mg/dL
Elevated blood pressure: Equal to or greater than 130/85 mm Hg or use of medication for hypertension
Elevated fasting glucose: Equal to or greater than 100 mg/dL (5.6 mmol/L) or use of medication for hyperglycemia
The only real proven cure to metabolic syndrome is lifestyle change. Here are some goals you should have if you metabolic syndrome:
Lose Weight. The initial goal is to lose between 7-10% of your current weight. This usually means that you need to eat 500-1,000 fewer calories per day.
Exercise. Get 30 minutes of moderate intensity exercise, at least 5 days a week. Studies have also shown that interval exercise is very effective in helping people lose weight. Read more about interval training here.
Lower your cholesterol. Eat foods that will help your cholesterol, cut down on the foods that don’t.
Here’s a list of 10 foods that will ignite your metabolism and help you lose weight.
1. Water
A new study seems to indicate that drinking water actually speeds up weight loss. Researchers in Germany found that subjects of the study increased their metabolic rates (rate at which calories were burned) by 30% after drinking around 17 oz. of water. Water is also a natural appetite suppressant and banishes bloat as it flushes out sodium and toxins. Drinking enough water will also help keep you from mistaking thirst for hunger. Try starting your day with a big glass of water and drink throughout the day not just all at one time.
2. Green Tea
Studies show that green tea extract boosts metabolism and can aid in weight loss. This mood-enhancing tea has also been reported to contain anti-cancer properties and help prevent heart disease. This is a great way to start your day as well.
3. Healthy Soups
Eat less and burn fat faster by having a bowl of soup instead of a high-calorie entrée. According to a Penn State University study, soup is a super appetite suppressant because it’s made up of a hunger-satisfying combination of liquids and solids. In the study, women chose one of three 270-calorie snacks before lunch. Women who had chicken and rice soup consumed an average of 100 fewer calories than those in the study who opted for a chicken and rice casserole or the casserole and a glass of water. Use a lot of seasonings in your soup, not just salt. Some seasonings can be really therapeutic. Read here about some healthy seasonings.
4. Grapefruit
Researchers at Scripps Clinic found that participants who ate half a grapefruit with each meal in a 12-week period lost and average of 3.6 pounds. The study indicates that the unique chemical properties in this vitamin C-packed citrus fruit reduces insulin levels, which promotes weight loss.
5. Apples and Pears!
Overweight women who ate the equivalent of three small apples or pears a day lost more weight on a low-calorie diet than women who didn’t add fruit to their diet, according to researcher from the University of Rio de Janeiro. Fruit eaters also ate fewer calories overall. So next time you need to satisfy a sugar craving, reach for a low-calorie high fiber fruit or vegetable.
6. Broccoli
Study after study links calcium and weight loss. Broccoli is not only high in calcium, but also loaded with vitamin C, which boosts calcium absorption. This member of the nutritious cabbage family also has plenty of vitamin A, folate and fiber. In addition to this, at just 20-calories per cup, this weight-loss superfood not only fights fat but also contains powerful phytochemicals that boost your immunity and protect against disease.
7. Low-fat yogurt
Accorting to a study in the April issue of Obesity Research, low-fat dairy products can help boost weight-loss efforts. People on a reduced-calorie diet who included three to four servings of low-fat dairy lost significantly more weight than those who ate a low-dairy diet containing the same number of calories. Some low-fat yogurts also have probiotics (good bacteria) which have proven to help with weight loss. Look for yogurt that isn’t loaded with sugars or artificial sweeteners.
8. Lean Turkey
Countless studies have shown that protein can help boost metabolism. Lose fat and build lean muscle tissue so you burn more calories. A 3-ounce serving of boneless, skinless lean turkey breast weighs in at 120 calories and provides 26 grams of appetite-curbing protein. Organic turkey also contains tryptophan which helps curb your appetite and make you feel relaxed. Tryptophan is an amino acid. These are the building blocks for protein metabolism. It is also a precursor in the serotonin pathway. To be most effective in conversion to serotonin it should be consumed alone on an empty stomach. This is usually done as a stand alone supplement and not by simply eating turkey. When you eat turkey, most of the amino acids willo enter the enrgy pathways or the protein pathways. Taking an amino acid alone on an empty stomach is called targeted amino acid therapy. The amino acid is transported across the cellular membrane differently. In this case the desired target is conversion into the serotonin pathway. This is the target of many multi-Billion dollar medicines which work by blocking the degradation of serotonin and thereby increase the circulating serotonin level. 5 Hydoxytryptophan is also a precursor in the serotonin pathway.
9. Oatmeal
This heart-healthy favorite ranks high on the good carb list, because it’s such a good source of cholesterol-fighting, fat-soluble fiber. That means it gives you energy and makes you feel full longer. Just be sure to choose steel cut or rolled oats, not instant oatmeal, to get your full dose of minerals and fiber. If you are overweight, you should be very cautious about grains and carbohydrates especially the refined carbohydrates.
10. Hot Peppers
Eating hot peppers can speed up your metabolism and curb your cravings. Hot peppers contain something called Capsaicin which temporarily stimulates your body to release more stress hormones, which speeds up your metabolism and causes you to burn more calories. Read here to find out more.
The harsh truth is that if you have metabolic syndrome your life is at risk. The sooner you make lifestyle changes the better.
Resources:
Jodi Stookey, Christopher Gardner, and Barry Popkin
Increased water intake reduces metabolic syndrome over 12 mo in overweight dieting women, independent of diet composition, activity and weight loss
FASEB J. 22: 295.4
“Scavenging Effects of Extracts of Green Tea and Natural Antioxidants on Active Oxygen Radicals”, Zhao, Baolu, et al, Cell Biophysics, l989;l4:l75-l85.
“Green Tea for Weight Loss: Catechins and Caffeine,” Walsh N, Family Practice News, February 1, 2004:27.
“Red grapefruit positively influences serum triglyceride level in patients suffering from coronary atherosclerosis: studies in vitro and in humans,” Gorinstein S, Caspi A, et al, J Agric Food Chem, 2006;
“Antioxidant Activity of Fresh Apples,” Eberhardt MV, Lee CY, Liu RH, Nature, June 22, 2000;405:903-904.
“Effects of Dietary Broccoli on Human In Vivo Drug Metabolizing Enzymes: Evaluation of Caffeine, Estrone and Chlorzoxazone Metabolism,” Kall Morten A., et al, Carcinogenesis, 1996;17(4):793-799.
“Cholesterol-lowering efficacy of plant sterols in low-fat yogurt consumed as a snack or with a meal,” Rudkowska I, AbuMweiss SS, et al, J Am Coll Nutr, 2008; 27(5): 588-95
Dietary Capsaicin Reduces Obesity-induced Insulin Resistance and Hepatic Steatosis in Obese Mice Fed a High-fat Diet, Kang JH, Tsuyoshi G, et al, Obesity, 2009 Oct 1;
“The Significance of Tryptophan in Human Nutrition,” Heine, W., et al, Amino Acids, 1995;9:191-205.
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