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Avoiding the Long-term Effects of Metabolic Syndrome

"This is the first prospective study to show that the new criteria for the metabolic syndrome can predict excess risk for both coronary heart disease and diabetes," says study author Dr. Naveed Sattar, an honorary consultant in clinical biochemistry at the Glasgow Royal Infirmary.

Three of the five following risk factors are indicators of the metabolic syndrome:

• Obesity, defined as a waistline of at least 40 inches for men, 30 inches for women.
• High blood triglycerides, 150 milligrams per deciliter or greater.
• Low HDL cholesterol, the "good" kind, under 40 milligrams per deciliter for men, 50 for women.
• High blood pressure, 130/85 or greater.
• High fasting blood glucose (sugar) levels, 110 milligrams per deciliter or greater.

Metabolic syndrome, also known as insulin resistance syndrome, is marked by impaired metabolism of blood sugar and the sugar-regulating hormone insulin, as well as high blood pressure and elevated levels of blood fats called triglycerides. It is closely linked to obesity and often precedes the development of type 2 diabetes, as well as cardiovascular disease. It appears to result from a variety of factors, including genes, but a person's overall health likely plays a role. The number of abnormalities compounded the risk. Men with four or five risk factors were 3.7 times more likely to develop heart disease and nearly 25 times more likely to develop diabetes during that time.

Detection of metabolic syndrome in people calls for a complete lifestyle modification emphasizing that it is important to determine whether specific factors provide a better determinant for risk. Weight loss, especially when combined with increased physical activity, is the most powerful treatment for metabolic syndrome. Half of all diabetes cases can be prevented or delayed this easily, even in the person at highest risk for diabetes.

The good news is that to get this much activity you don't have to change your life. In addition to regular physical activity, adopt a healthier diet. This would mean emphasizing:

• Complex carbohydrates such as whole grain foods, cereals, pasta, beans, granola and rice
• Lots of fruits and vegetables
• Monounsaturated fat like olive or canola oils rather than saturated fats and hydrogenated oils

And limiting:

• Refined carbohydrates such as sweets, pastries, soda and table sugar
• Saturated fats such as beef fat, lard, butter, cheese and tropical oils (e.g. palm and coconut)
• Fried foods such as french fries, fried fish etc.
• Trans-fatty acids in partially hydrogenated oils or fats found in margarines and many factory-cooked foods. The nutritional label will tell you if these are present.

Reversing or reducing your risk of metabolic syndrome is possible by adding daily physical activity in simple ways. Try to make small changes in your activities that fit into the way you live. Also begin by making healthier food choices. Reading the nutrition facts information on food labels can help. Begin slowly and make realistic changes gradually. These are keys to making lasting, sustainable changes that fit your life.

You can get all the benefits of 30 minutes of activity if you are active in 10 to 15 minute segments. For example, you can walk for 10 minutes three times a day. Since obesity is a growing problem in society the bulging waistline is a relevant factor. A diet that is balanced, low in fat and rich in vegetables, fruits and bread grains is an effective measure" for a healthy living.