Defining metabolic syndrome
Metabolic Syndrome, also known as Syndrome X, is a relatively new diagnosis
that, if left untreated, can lead to diabetes and/or heart disease, the leading
cause of disability and death in America today.
Recent research has shown
that insulin resistance leading to elevated insulin levels in the blood is
the connection between the following symptoms and conditions:
•
Abdominal obesity, carrying more weight in the middle of the body (“apple” vs. “pear” shaped)
•
Increased levels of triglyceride (a form of fat the body can use for energy)
•
Increased LDL (bad) cholesterol, with decreased HDL (good) cholesterol levels
•
Increased blood pressure
•
Increased clotting of the blood
•
Increased inflammatory processes
Metabolic syndrome occurs in about one in four adults, and nearly half of
those people are 60 years or older. Not everyone will have all symptoms,
but a combination of several could indicate that lifestyle and dietary changes
may be necessary.
Normal Metabolic Function
When you eat foods containing carbohydrates, your blood glucose (a sugar)
rises and your pancreas reacts by releasing insulin that:
•
Signals cells to absorb the glucose and use it for energy. This keeps blood
sugar levels normal preventing damage that can occur when levels remain high.
•
Signals the body to store calories as body fat to be used later when food
is less available and insulin levels are lower.
•
Regulates appetite by signaling the brain that energy levels are good and
there is no longer a need to search for food.
When everything is working well, your energy level is high, blood sugars
are kept in the normal range and muscles have the fuel they need to help
you live, work and play.
Metabolic Syndrome
A diet high in carbohydrates (such as refined grains and sugar) leads to
higher blood sugar levels throughout the day. The pancreas tries to make
up for this by releasing more insulin, leading to high insulin levels in
the blood. This can lead to the following issues:
•
A rapid fall in blood sugar levels causing the body to think it is running
out of fuel. To bring levels back to normal, appetite is triggered. When
blood sugars drop quickly, individuals are hungry, irritable and likely to
overeat. This pattern then becomes cyclical.
•
Insulin resistance develops: a condition where the insulin message is not
able to connect with its receptor on the cell wall. Cells absorb less sugar,
blood sugar levels increase and the body responds by making more insulin,
another vicious cycle.
•
High insulin levels (getting even higher) signal the enzymes responsible
for fat storage to get busy.
This causes the sugar to be packaged into fat more easily. Weight is gained
more easily and harder to lose.
Ultimately, the combination of the wrong diet, too little exercise and too
much insulin makes the individual an efficient fat-storing machine and increases
the risk for many chronic diseases.
Making an Informed Decision
Understanding the consequences of the diet you choose is important. By not
changing your eating habits, you can be putting yourself at risk for the
following:
Heart Disease:
•
Insulin leads to fat deposits on the artery walls that block good blood flow.
•
Insulin causes more calories to be packaged into triglycerides (TG). When
TG are high it encourages the movement of cholesterol from healthy (HDL)
to risky (VLDL).
•
Increased clotting. Clots can form blocking off the remaining blood flow
to the heart, leading to a heart attack.
Diabetes:
•
Eventually the ability of the body to increase insulin secretion is exhausted
due to “beta cell burnout” of the insulin making cells of the
pancreas. This signals the transition from glucose intolerance to the diagnosis
of diabetes. This will happen in about one-fourth of people with metabolic
syndrome.
High Blood Pressure:
•
Insulin causes the kidney to hang on to sodium, which can be a more critical
factor in the development of hypertension than the salt content of the diet.
Half of hypertensive patients are glucose intolerant and have high insulin
levels.
Cancer:
•
Many cancers have been linked to increased insulin levels. Cancer cells can
have more receptors for insulin, with growth stimulated by high insulin levels.Interrupting
the Metabolic Syndrome Cycle
Improving blood sugar and insulin control is not that difficult! Work with
a dietitian to learn how to adjust your daily eating patterns, making changes
gradually as you learn new skills to help you establish a healthier way of
eating.
•
Decrease the amount of carbohydrates eaten to about 35-45 percent of your
total calories. Do not eliminate all carbohydrates!
•
Eat carbohydrates that are broken down slowly and are released more gradually
into the blood. These result in slower increases in blood sugar so they do
not trigger the release of large amounts of insulin. This concept is called “the
glycemic index.” Plan meals that include more foods with a lower glycemic
index, including more whole grain carbohydrates, low fat dairy, fruits, vegetables
and beans. Limit the refined carbohydrates, and make better choices among
the groups of high glycemic index foods like breads, potatoes, rice and cereals.
Eating carbohydrates in meals with fat, fiber, protein will slow the release
of food from the stomach, with a more gradual rise in blood sugars.
Increase the effectiveness of insulin in your body:
•
Consider nutrients that support the function of the insulin receptors, including
chromium, magnesium and fish oil. Work with a knowledgeable health care provider
to determine doses that are right for you.
•
Exercise! It improves insulin sensitivity and helps with weight loss.
Avoid the sharp falls in blood sugar that trigger appetite:
•
No naked carbs! Mix carbohydrate intake with protein, healthy fats and/or
fiber to slow stomach emptying resulting in a more gradual release of carbohydrate
from the stomach into the blood stream.
•
Include healthy proteins with meals. About 30-50 percent of protein converts
into carbohydrate over two to three hours. This holds blood sugar levels
stable, avoiding low blood sugars and helping to control appetite.
Try making small, permanent lifestyle changes that will improve your health.
Take it one step at a time, and build on your successes.
About the Author
Colleen Gill, MS, RD is a clinical dietician at the Center for Integrative
Medicine at University of Colorado Hospital. To address patients' questions
effectively, she stays current with nutrition information through continuing
education by attending conferences, reading list serves, newsletters and
medical literature, and listening to patients. To schedule an appointment
or to speak with a clinic representative at the Center for Integrative Medicine,
please call 720-848-1090.
Colleen can also be reached at www.nutrition-foundations.com.
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