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What Is Metabolic Syndrome And Why Does It Contribute To Cardiovascular Disease?

Metabolic Syndrome is a cluster of symptoms of various combinations including abdominal obesity, insulin resistance, glucose intolerance, dyslipidemia (cholesterol imbalance), and hypertension.

The dyslipidemia includes high triglycerides (fatty acids), elevated LDL cholesterol) and low HDL (good cholesterol).  Other symptoms that may be present are skin tags, Polycystic Ovarian Disease, snoring, sleep apnea, tinnitus, migraines, impotence, and memory loss.

The core defect is Insulin Resistance.  Insulin is produced by the pancreas in response to carbohydrate intake and helps the glucose into the cells to be used for energy.  If you consume too many refined carbohydrates, those that are metabolized quickly, the increased insulin production will lead to hyperinsulinemia (too much insulin in the bloodstream) the cells then fail to respond and become insulin resistant.

High levels of insulin cause:

·        The blood fat triglycerides to become elevated

·        The good cholesterol HDL to go down

·        The liver to produce more of the LDL or the bad cholesterol

·        An increase in inflammation and damage to the arterial wall with a resultant development of fatty plaques in the arteries (atherosclerosis)

·        Stimulate appetite hormone and craving for carbohydrate

·        Promotes conversion of blood glucose to triglycerides which increases fat deposits. Insulin is the fat storage hormone

·        An increase in water and sodium retention which leads to high blood pressure

·        A suppression of Glucagon which is the fat and glucose burning hormone

·        A suppression of Growth hormone needed for building muscle mass which in turn burns fat

All people with excess abdominal fat have some degree of insulin resistance.  Insulin resistance often precedes hypertension by 10-20 years.  This is often a consequent of damage to the arterial wall caused by insulin resistance and inflammation.

Dietary and Lifestyle Measures are vitally important to reduce risk factors such as sedentary lifestyle, diet rich in sugar, refined carbohydrates, processed/convenience food and unhealthy fats such as polyunsaturated vegetable oils, margarines and other trans-fats.

Eating a diet that is alkalizing, anti-inflammatory, rich in antioxidants low *Glycolic, high in fiber and rich in Omega 3 essential fatty acids is found in the Mediterranean type diet.  In Metabolic syndrome it is recommended to reduce high GI and starchy foods so would use only moderate amounts of whole grains such as quinoa, millet and brown rice, moderate nuts and seeds, cold pressed virgin olive oil, coconut oil, moderate fish Eat a wide variety of fruit and veges - at least 8 servings per day of many colours- orange, red, blue, purple and green. "Somewhere over the rainbow" is a healthy liver and cells: RED- tomato, radish, beetroot, rhubarb, apple, cherries, red pepper GREEN-spinach, broccoli, cabbage, peas, beans, corvette, fresh herbs, kiwifruit YELLOW- ORANGE- pumpkin, kumara, yams, corn, peach, melons, apricots BLUE-PURPLE-blueberries, boysenberries, eggplant, plums, raisins, prunes, grapes

Drink green tea which is high in catechins that reduce oxidation and have a dilating effect on the arteries.   Eat raw garlic to reduce infection, reduce blood clotting and lower cholesterol. Ginger is anti-inflammatory and lowers triglycerides (your storage form of fat which makes blood thick and sticky-major risk factor for heart disease- both excess carbohydrate and fat in our diet converts into triglycerides in the liver.)  Turmeric inhibits accumulation of platelets and in anti-inflammatory and antioxidant

A juice made from pineapple, ginger, carrot and celery is a healthy natural anti-inflammatory. Other foods high in antioxidants and anti-inflammatory are grapes, blueberries, rosemary, blackcurrants, gaga, cranberry, strawberries, and pomegranate.

*Glycemic index is a measure of carbohydrate quality and how it affects blood glucose levels. Foods containing carbohydrates that break down quickly during digestion, such as potato, sugar, pastries have high GI values- this increases blood glucose rapidly which stimulates the release of insulin. Foods containing carbohydrates that break down slowly such as legumes, vegetables and wholegrains, release glucose gradually into the bloodstream have low GI values.  Fibre slows down the digestion, lowering the GI values.

EXERCISE- Fitness levels reduce risk of Metabolic Syndrome and Cardiovascular disease. Increasing your physical activity will have dramatic benefits on your health by:

 

·        Decreasing insulin resistance

·        Burning calories which will help with weight loss

·        Resistance exercise helps build muscle which helps with glucose balance and burning fat, healthy bones and joints.

·        Increases serotonin levels which help with mood

·        Improves sleep

·        Helps control stress levels

Aerobic exercise- Helps with cardiovascular health, fat loss and increasing HDL- good cholesterol-Brisk walking for 30 minutes most days of the week, or cycling, swimming, aerobic dance

Resistance- Helps increase lean muscle, reduces risk of osteoporosis and improves mental health- weights, yoga, pilates, tube train.

Kathleen is a qualified Naturopath/Herbalist with Nursing background in Coronary Care and is an Accredited Bioimpedance Analysis Practitioner.

About the Author

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