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Dear Reader,
The holidays are over, and we are now well into the winter season—a time of energy conservation, efficiency, and slowing down our pace in concert with nature. As nature slows down and everything grows slower or stops, the potential for new growth in the spring is already taking place.
As such, it’s appropriate that the new year becomes a time of resolutions. By slowing down and taking stock of our inner and outer lives, we become more attuned to those areas that require our nurturing and attention. Matters of health tend to take top billing for many of us—and among the many goals most of us will set for the year ahead, weight loss is by far the most popular.
It’s with that in mind that I chose the topic of this month’s newsletter: metabolic syndrome.
What is metabolic syndrome?
As I’ve discussed in past newsletters, metabolic syndrome is characterized by group of several metabolic risk factors— including abdominal obesity, blood fat disorders (in the form of high triglycerides, low HDL cholesterol and high LDL cholesterol—that foster plaque buildups in artery walls), elevated blood pressure, insulin resistance, clotting disorders, and a proinflammatory state (often marked by elevated C-reactive protein in the blood).
Of the risk factors listed above, abdominal obesity and insulin resistance appear to be the most dangerous—and the eventual consequences of this condition reflect that. If you are diagnosed with metabolic syndrome, you are also at increased risk of heart disease, along with several other diseases related to plaque buildups in artery walls (stroke and peripheral vascular disease)—not to mention type 2 Diabetes.
Metabolic syndrome is also known as the insulin resistance syndrome—in simple terms, this means that your body cannot use insulin efficiently. As a result, glucose is unable to be processed into energy, allowing excess amounts to build up in your body, a condition known as hyperglycemia.
Other risk factors associated with the syndrome include aging, hormonal imbalance and genetic predisposition. But while some people are genetically predisposed to insulin resistance, lifestyle factors shoulder the blame for the epidemic proportions this health issue has reached in the last few decades.
In my study of metabolic concerns, I’ve found that it is lack of balance that plays a key role in aggravating possible genetic tendencies. This imbalance manifests in our nutrition, lifestyle, sleep habits and stress. As these daily causative factors are enhanced, more individuals that otherwise wouldn't be afflicted by this dangerous syndrome enter risky territory—and the high-stress, high-fat, high-carbohydrate environment of the past two holiday months only add fuel to this fire.
What can we do about it?
The unfortunate reality is that many patients with pre-diabetes develop type 2 diabetes within 10 years, and are at a 50 percent greater risk of developing cardiovascular disease. The good news is that all of these conditions are largely preventable. In fact, numerous clinical trials have shown that by reducing your weight, lowering your total intake of fat and saturated fat, increasing your intake of fiber and boosting your physical activity, you can cut your risk of diabetes in half—or more—over the course of just a couple of years. And it is especially worth noting that many of these successful interventions did not require the use of a single drug.
An effective strategy would include four basic components: regular exercise, adequate sleep, dietary changes, and stress relief.
Of all the factors in the fight against metabolic syndrome, dietary awareness is one of the most fundamental. Be aware when you are selecting your daily intake. Stay away from refined sugars and soft drinks, focusing instead on low glycemic index carbohydrates.
The “glycemic index” is essentially a scale that measures different foods according to the length of time they take to break down into glucose during digestion—and consequently, the rapidity with which they’ll affect your blood sugar once you’ve eaten them. As in all aspects of health, balance is the key factor, so foods that are low on the glycemic index scale—meaning that they won’t cause your blood sugar to rapidly rise and then crash—are always the best choices.
Low glycemic foods include: high-fiber fruits and vegetables, whole wheat pastas and breads, and most nuts. Foods you’ll want to limit or avoid, however, include sugary cereals, high-sugar fruits (like watermelon), white enriched pastas or bread, and potatoes, just to name a few.
Other foods you’ll want to limit include are choices that are high in saturated fats (such as full-fat dairy products, fatty meats, biscuits, cakes, pastries, potato chips and most other fried takeaway foods). Suitable replacements are whole-grain cereal foods, fruits and vegetables, and foods rich in monounsaturated and polyunsaturated fats—including those that provide high levels of 'omega-3' fats.
Fish is an excellent source of omega-3 fats, and two or three fish meals per week are ideal, as long as you seek out low-mercury options, such as wild-caught salmon over farm-raised. Green leafy vegetables are also a good choice.
Other good sources of health-promoting fats include avocado, nuts, seeds (pumpkin, sunflower), canola oil, olive oil, sunflower oil, soybean oil, peanut oil, and margarine spreads. A diet that includes more fruits, vegetables, whole grains, monounsaturated fats, and low-fat dairy products will benefit most patients with metabolic syndrome—and of course, decreasing caloric intake by reducing portion sizes will also help to improve metabolic syndrome abnormalities.
As I mentioned, exercise plays a major role in reversing metabolic syndrome, in that it can improve insulin levels contribute to healthy weight loss. If you don't already exercise, start slow—even if it means walking for only five minutes every day. Gradually increase the pace and length of time at which you walk to meet your fitness level. Eventually, you want to aim for a brisk 30- to 60-minute walk at least five days a week—a routine that will not only help with weight loss, but will improve your blood pressure and cholesterol levels and reduce your risk of developing diabetes and heart disease, too.
The importance of sleep and stress reduction
Adequate sleep is absolutely critical. Your body needs this down time to recharge and repair its basic systems so that you are in top function the following day. But recent research has revealed that it isn’t just your energy levels that are affected by chronic sleep problems—several studies in humans have suggested that disrupted sleep patterns may contribute to the development of obesity, diabetes, and metabolic syndrome.
Reasons for sleep disturbances vary, and many times, simple solutions—such as reducing caffeine intake and avoiding afternoon naps—can do the trick. But in most cases, trouble sleeping traces back to stress, yet another common factor in metabolic syndrome.
When you are stressed, your body releases cortisol in response. Cortisol is a hyperglycemic hormone—meaning that it increases glucose levels and suppresses inflammation. At the same time, your body will increase insulin excretion, creating a dangerous pattern of endocrine imbalance. So it’s easy to see why dealing with chronic stress is absolutely essential to your health, especially in cases of metabolic syndrome.
Solutions for stress relief are as varied as your personal taste—in short, do whatever works for you. It could be music, art, being in nature—or simply resting, meditation, yoga, or Tai Chi. Find what works for you, and do it on a consistent daily basis.
Last but not least, if you are at risk for this condition or already entered it, nutritional supplements can make a real difference. Conjugated Linoleic Acid is one promising supplement that, when given at a dose of 3.2g/day, produces a modest loss in body fat in humans—the effects of which can go far in the fight against metabolic syndrome. And of course, there are a large variety of other nutrients, herbs, and botanicals that can help—individually, and especially in combination.
Based on my clinical experience and research, I designed a formula (Integrative Metabolic Formula) for this express purpose: to address metabolic syndrome. It includes elements of a variety of integrative practices, blending Ayurvedic and Traditional Chinese botanical ingredients along with medicinal mushrooms, key amino acids and minerals.
It is designed for people who are pre-diabetic and diabetic, with a fasting glucose above 95 or 100, or a family history of diabetes. The formula is intended to help maintain healthy blood sugar levels, and decreases the side effects associated with insulin resistance. (To learn more about these individual solutions in detail, I encourage you to download my report on metabolic syndrome here. It’s absolutely free—and I urge you to share it with anyone you know who may be struggling with prediabetes.)
In the end, my recommendation is simple. Stay active and stay watchful—monitor your eating habits, go for more walks, and remove some of the stressors from your daily life. Feel free to explore the many natural solutions that can help you along the way. Eventually all of these small steps up will add up to big changes for your health in the new year—and for many years to come.
Yours in good health,
Isaac Gabriel Eliaz, M.D., L.Ac., M.S
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