Availability Of Data And Materials
The datasets used and analyzed during the current study are available from the corresponding author on reasonable request. The blood samples are stored at the center laboratory of Erbil until the end of the study then the specimen containers were discarded into special disinfectant-filled containers.
How Is Metabolic Syndrome Diagnosed
It takes more than just having high blood sugar or too much belly fat to be diagnosed with metabolic syndrome. That’s because this syndrome is actually a cluster of metabolic abnormalities, and a person must have several health issues associated to be diagnosed with it.
The criteria for metabolic syndrome include having:
- Impaired fasting glucose 100 mg/dL or higher
- Excess abdominal fat a BMI of 30 or higher and/or waist circumference larger than 40 inches for men and 35 inches for women
- High blood pressure 135/80 mmHg or higher
- Elevated triglycerides 150 mg/dL or higher
- Low levels of high-density lipoprotein , also known as good cholesterol less than 40 mg/dL for men or less than 50mg/dL for women
“If a person meets three of these five criteria, he or she is considered to have metabolic syndrome,” says Dr. Saint-Andre.
Foods You Should Eat To Fight Metabolic Syndrome
Let food be thy medicine? In the case of metabolic syndromethe cluster of conditions characterized by high levels of abdominal fat, high cholesterol, high blood pressure, and insulin resistancethat could be exactly right.
People who have metabolic syndrome need up to 50% more vitamin E than those who dont have the condition, according to a recent American Journal of Clinical Nutrition study. Scientists measured the amount of vitamin E excreted by subjects with the condition, and found that people with metabolic syndrome retained significantly more vitamin E than healthy people. Since the body gets rid of excess, unnecessary vitamin E, this lead researchers to suggest that people with metabolic syndrome need more of the nutrient.
Why? People with metabolic syndrome have higher levels of oxidative stress and inflammation. Their bodies need more antioxidants like vitamin E to combat those harmful effects, researchers say.
Problem is, the vast majority of us are missing out. National nutrition surveys show that most U.S. adults dont get the recommended 15 daily mg of vitamin Elet alone higher amounts of the nutrient that people with metabolic syndrome may need.
If youre concerned about your vitamin E levels, you could talk with your doctor about taking a supplement. But why not try eating more vitamin E-rich foods first? There are plenty of delicious options out there, like these clean picks.
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Metabolic Syndrome Diet & Lifestyle Recommendations
In 1975, when Nathan Pritikin launched the Pritikin Center to help people with heart disease, he noticed that many had not only high cholesterol but also hypertension, high blood sugar, and belly fat.
The good news, Nathan observed, was that his diet-and-exercise program seemed to help all these problems. But Nathan, ever curious about the workings of the human body, was perplexed. Why, he wondered, did all these things seem to go hand-in-hand? Could they be linked in some way?
Metabolic syndrome is a group of five risk factors that increase the risk of developing heart disease, diabetes, and stroke. Increased blood pressure, high blood sugar levels , excess belly, high triglyceride levels and low levels of good cholesterol, or HDL – are the five risk factors for metabolic syndrome. If you have at least three of them – you may already have the condition.
Today, scientists have answers to Nathan Pritikins observations. There is a link, and its called the Metabolic Syndrome.
The Benefits Of Eating A Low
The researchers wanted to test if this was always the case. They hypothesized that excess carbohydrates, not obesity, increased an individuals risk of metabolic syndrome. In order to test this hypothesis, the researchers gathered 16 participants with metabolic syndrome and observed them over the course of a four-month feeding period, where each participant rotated among a low-carb, a moderate-carb and a high-carb diet. Each diet contained 20 percent protein and varied only in fat and carb content. The low-carb diet had 6 percent carbs and 74 percent fat, the moderate-carb diet had 32 percent carbs and 48 percent fat, and the high-carb diet had 57 percent carbs and 23 percent fat.
The researchers checked on the participants after a month and found that consuming the low-carb diet helped lower the participants triglycerides and improve their cholesterol levels. They also discovered that even though the low-carb diet contained more fat than the high-carb diet, the participants showed lower amounts of fat in their blood after following the low-carb diet for a month, which points to a lowered risk of cardiovascular disease. The participants also showed improvements in their blood sugar and cholesterol levels, suggesting that their bodies started to burn fat more efficiently. At the end of the controlled-feeding period, half of the participants were no longer at risk of metabolic syndrome.
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How To Go All In
In Dr. Rinaldis book, No Period, Now What?, she suggests that recovery involves three main pillars which she encourages people to stick to for a minimum of 6 months to see a complete recovery. The requirements include:
Its not uncommon for people who have come off of a period of intense restriction to experience extreme hunger and therefore need a lot of calories. This is your bodys way of begging for, not only enough calories to return to baseline, but also to help replenish your body after months or years of underfueling it.
Since the body is operating at a lower metabolic rate while consuming a suboptimal amount of calories, once you jump up to the 2500 calorie minimum, its expected that you will gain weight and fat. This is normal. In fact, Rinaldi suggests that most studies and surveys found that the weight gain tended to bring people into a BMI of 22 or more, which is what she calls the fertile zone. Everyones fertile weight is different, and it may be higher than the weight you aesthetically think you should be. The weight gain therefore may be a little, or it may be a lot.
A Note To Vegans And Vegetarians
For high quality protein, vegans can eat more hemp seed protein and perhaps chia seeds, sunflower, pumpkin seeds, other seeds, almonds, walnuts, pine nuts, pistachios, coconuts, other nuts, cassava, sprouted grains and legumes like ezekiel, manna, lentils, and various algae proteins . As well, Non-GMO cultured soy products are yet another alternative vegan protein source. I recommend these can all be juiced, or mixed into salads or stir-fried dishes.
Vegetarians could do the same but eat more organic, free range eggs and unpasteurized cheeses provided no allergy exists for these.
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On The Other Hand Energy Out Is A Combination Of:
Resting metabolic rate
This is the number of calories you burn each day simply at rest. RMR supports bodily functions like breathing, blood circulation, organ function, and brain function and is largely dependent on genetics, age, sex, weight, and possibly gut microflora). RMR represents about 60% of our energy output or metabolism.
The thermic effect of food
This is the amount of energy or calories required to eat, digest and absorb food. The amount of energy expenditure varies per macronutrient. For example, carbohydrates and fat require 5-15% of your energy output to digest, while protein requires 20-35%.
This is purposeful exercise like going to the gym, jogging, riding your bike etc. The amount of energy expenditure is highly variable depending on an individuals unique activity level.
Non Exercise Activity Thermogenesis
These are the little unconscious things you may do that use up energy like fidgeting, sitting up straight, playing a musical instrument, twirling your hair anxiously etc. This makes up about 10-15% of your energy output.
To summarize this information and present it in a simplified math calculation:
Changes in body weight
= ENERGY IN ENERGY OUT
Can I Drink Diet Soda If I Have Metabolic Syndrome
Cutting out sugar-sweetened beverages is a really important step if you have metabolic syndrome. But what about diet soda?
Some research has linked sugar substitutes in diet soda to weight gain and a variety of health problems. But the connection isnt entirely clear.
Diet soda gets a lot of bad press in the media, but its not so black and white, Matteo says. I definitely dont recommend drinking a lot of it. But if it helps you wean yourself off of sugar-sweetened drinks, I think its ok to drink in moderation but water is still the beverage of choice.
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It Matters Where You Wear Your Fat When It Comes To Metabolic Syndrome Risk
If you look more like an apple than a pear, your risk of developing metabolic syndrome is greater. In discussing your health plan, your doctor may not mention how fat that settles in your belly boosts health risks more than weight that sits in your butt.
“Reducing your waist circumference could have more of an impact on preventing and managing disease than medication, says Erin Palinski-Wade, RD, CDE, author of Belly Fat Diet for Dummies. Carrying weight around your middle, Palinski-Wade adds, is an indication of excess visceral fat, a key risk factor for the development of metabolic syndrome, type 2 diabetes, heart disease, and even certain cancers. Focus on reducing waist size even more than the numbers on the scale, she advises.
How Does Metabolic Adaptation Happen
Metabolic adaptation research is largely based on theories like the set point theory and the dual intervention point theory .
The set point theory suggests that our bodies have a comfortable weight that is genetically predetermined that it will fight to defend. When we decrease our intake and lower our body weight through dieting, for example, we have compensatory mechanisms in place that reduce the energy output and energy input in an effort to maintain homeostasis. Our weight, in this regard, is a lot like a thermostat. If the house gets hot, its triggered to cool it back down. If the house gets cold, its triggered to heat it back up.
Based on these theories, when we restrict calories and lose weight below the lower intervention threshold , a few major energy out mechanisms kick in to bring the body back to homeostasis:
In addition to changes in metabolic rate, our hormones will likewise adjust to compensate for changes in body weight which can influence the energy in equation. For instance, when we lose weight:
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Nutrients And The Metabolic Syndrome
Carbohydrate consumption has been a critical factor blamed for weight gain, obesity, diabetes, and a number of other diseases. It is important to recognize that such problems may be associated with the excess consumption of the wrong carbohydrates such as simple sugars , but not with complex carbohydrates. Large proportions of complex carbohydrates in the diet are recommended.
High-fiber diets have received considerable attention in recent years due to their association with decreased incidence of several metabolic disorders such as hypertension, diabetes, obesity, as well as heart disease and colon cancer.
Fat is a general term used to refer to oils, fats and waxes. Usually the daily energy intake consists of 30% fat, but no more than 10% of these calories should come from saturated fats. The residual energy should be obtained from polyunsaturated or monounsaturated oils . Saturated fats promote dyslipidemias and, consequently atherogenesis. The consumption of unsaturated fats, derived mostly from vegetable oils such as safflower, corn, olive and soybean oil, may be able to prevent serious disorders, such as atherogenesis, hypertension and consequently the metabolic syndrome.
A Study: The Ketogenic Diet For Metabolic Syndrome
One study conducted by researchers at Bethel University, Minnesota, compared the health of three groups of adults diagnosed with metabolic syndrome .
The first group used the ketogenic diet without exercise. The second group followed the standard American diet and did not exercise. The third used the standard American diet plus 30 or more minutes of exercise 3-5 days per week.
Whose risk factors improved the most?
This study found that the ketogenic diet without exercise was most effective at achieving weight loss, lowering body fat percentage, and decreasing HbA1c. HbA1c is a measurement of averaged blood sugars 3-month periods and used as a long-term measure of blood glucose control.
Improving and normalizing these factors in metabolic syndrome is a healthy step towards overall health and decreased mortality from the condition.
There were some drawbacks to the study. It only had 30 participants who were split between the 3 groups. It was also only conducted for 10 weeks.
Whether the outcomes would remain the same for more participants over a longer period isnt yet certain. However, it is promising that the ketogenic diet can improve these markers.
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Natural Ways To Reverse Metabolic Syndrome
While not a disease on its own, metabolic syndrome is a heavy indicator of pending heart issues. Heres how to clean up your diet to get your body back to a healthful state.
Metabolic syndrome is a collection of risk factors that increase the chance of developing type 2 diabetes, stroke or heart disease. According to the American Heart Association, metabolic syndrome affects 23 percent of adults.
The good news is that this collection of risk factors responds well to dietary intervention and lifestyle changes, reducing the chances of developing chronic disease.
Suffering from Diabetes or blood sugar imbalance?Grab our FREE Diabetes Guide & 7 Day Meal Plan here!
Even A Little Weight Loss Could Have A Big Impact On Metabolic Syndrome
Too often, doctors dont set reasonable expectations, says Lauren Harris-Pincus, RDN, of New York City. A blanket statement like “‘Lose weight and go exercise’ is not as motivating as ‘If you lose a modest 5 percent of your body weight, you can make a significant impact on the important numbers like blood pressure, blood sugar, and cholesterol/triglycerides,’ Harris-Pincus says.
For example: If you weigh 160 pounds but your ideal weight is 120, even a drop of 8 to 10 pounds could improve your laboratory test results. It could even decrease or eliminate your need for medication. And smaller and more specific goals will seem more attainable and encouraging.
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Metabolic Syndrome And Diet
26% of Australian adults are obese. 1 in 3 Australians over the age of 25 have metabolic syndrome, a group of risk factors that can contribute to the development of cardiovascular disease and diabetes. Clinical dietitian Dr Catherine Itsiopoulos discusses ways to identify if you have metabolic syndrome, ways to prevent it, and tips on healthy eating.
Hi, Im Dr Catherine Itsiopoulos, Im an Accredited Practising Dietician and I have a research position at the University of Melbourne, and also with the Dieticians Association of Australia. Im here to talk to you today about a major problem in Australia: Obesity and the Metabolic Syndrome.
You may have seen a recent government report that shows that we are now officially the fattest nation in the world. 26% of Australian adults are obese compared to 25% of the Americans, so weve actually taken over the Americans. Nine million people in Australia are overweight or obese and this is a major problem.
The metabolic syndrome is a group of risk factors that greatly increase your chances of developing heart disease and diabetes. Approximately 1 in 3 Australians over the age of 25 are estimated to have the Metabolic Syndrome, and that is a very young age. What were finding is that diabetes is developing in younger and younger people, which is alarming, and we believe that obesity is a major contributing factor to this.
Healthy diet to prevent the metabolic syndrome
Articles On Metabolic Syndrome
Metabolic syndrome is a group of risk factors that include abdominal fat, high blood pressure, high blood sugar, and unhealthy cholesterol levels. Treatment is focused on tackling each of these conditions. The goal is to cut your odds of blood vessel disease and heart disease, as well as diabetes.
In most cases, the best treatment for metabolic syndrome rests with you. Changes to your behavior — such as eating healthier and getting more exercise — are the first things your doctor will suggest. By adopting some healthy habits, you may be able to eliminate your risk factors completely.
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Final Thoughts On Metabolic Syndrome
Metabolic syndrome is becoming more and more prevalent due to a rise in obesity rates among children and adults. In the not so distant future, metabolic syndrome may even overtake smoking as the leading risk factor for heart disease.
Thankfully, there is realistic hope for naturally preventing metabolic disorders in the body. You can prevent or delay metabolic syndrome mainly with something that is very much in your control lifestyle changes. A daily and long-term effort to maintain a healthy lifestyle is no doubt your surest and best bet to avoid metabolic syndrome and all the complications that can arise from this multidimensional health struggle! So keep the following in mind: