Metabolic Syndrome – A Leading Indicator for Chronic Disease

Have you heard the phrases metabolic syndrome, insulin resistance or syndrome X on the internet, TV or radio and wondered what they were? Or more importantly what they had to do with your health and how to prevent, or treat metabolic syndrome.

Some sources (Victorian Government) have suggested that as many as 25% of Australians have metabolic syndrome and are at increased risk of many modern chronic diseases. A number of studies have shown the link between metabolic syndrome and the development of:

• cardiovascular disease, heart attack and stroke;
• breast and prostate cancer;
• colon cancer and other digestive disorders;
• osteoporosis and fracture risk;
• diabetes;

No doubt things which most of us would much rather avoid!

What is Metabolic Syndrome

At it’s most basic level metabolic syndrome represents a collection of symptoms associated with how our body processes the food we eat. Most of these symptoms appear as problems with one of the most fundamental aspects of our body, the way we use and store energy.

• high blood sugar levels, or problems with controlling blood sugar levels;
• overweight, or high waist measurement;
• problems with blood fats and triglycerides;

are some of the more quantifiable signs of metabolic syndrome, however other warning signs that something is going wrong include:

• Headaches, depression or memory loss;
• Low energy;
• Low libido and impotence;
• Snoring or sleep apnoea;
• Skin tags;

Treating Metabolic Syndrome Naturally

One of the good things about metabolic syndrome, if it is possible to call ill health good, is that it serves as a warning sign that something is going wrong. Like the lights on the car dashboard, we have the option to fix the problem, or to break down on the side of the road!

Fortunately there is good news! As the name would suggest, much of the solution to metabolic syndrome can be found through diet and lifestyle. A number of simple recommendations have been shown to prevent and even reverse metabolic syndrome.

Reverse Metabolic Syndrome With Diet

If there was one, single, predominant sign of metabolic syndrome it would have to be problems with blood sugar levels. Whether those problems were controlling blood sugar levels and preventing the peaks and troughs, or whether it was just simply problems with consistently high, or even low, blood sugar levels.

The cornerstone of controlling blood sugar levels is through our diet.

A diet that is high in refined carbohydrates, grains and cereal products leads to a rapid release of glucose into the blood stream, an increased rate of insulin secretion and the inevitable yo-yo effect on not just blood glucose levels but mood and energy.

We have seen great improvements in blood sugar levels and blood sugar control when our clients implement a properly structured insulin lowering diet. By replacing carbohydrates, grains and cereal products with a diet based on high quality, lean protein, good fats and fibre, not only is the release of glucose into the blood stream reduced but overall daily calorie consumption is lowered.

While it is important to consult with a qualified Naturopath when making major dietary changes to avoid vitamin and mineral deficiencies, we typically use the following formula for calculating protein, fat and carbohydrate intake.

	Formula	Example
Protein	Height in cms – 100	175cm tall eat as a minimum 75g of protein per day.
Fat	Minimum protein requirement x 2.5	i.e 75 x 2.5 = 187.5 gram of fat per day
Carbohydrate	Daily protein requirement x 80%	i.e 75 x 80% = 60g of carbohydrate per day

It is important to emphasise carbohydrate sources from green leafy vegetables and cruciferous vegetables (broccoli, cauliflower). Grains and starchy vegetables such as potato and pumpkin should be eliminated or reduced. Fats should include those from avocado, coconut oil, coconut cream, olive oil, nuts, flaxseeds and sunflower seeds, butter, eggs, soft cheeses, yoghurt, ghee and fish especially salmon. Trans fats, or partially hydrogenated fats found in processed foods, puff pastry and bakery goods should be avoided.

Improve Insulin Sensitivity, Reduce Coffee Intake

The role of coffee on our blood glucose levels and insulin levels is controversial. While some large, population based studies show coffee to decrease risk of diabetes and metabolic syndrome, other studies directly monitoring coffee’s affect on blood glucose and insulin have found just the opposite. Most notable, consumption of 3 or more cups of coffee per day were found to have negative affects on our bodies ability to control blood glucose levels and cholesterol levels.(Keijzers, G. B., et al).

Coffee decreases insulin sensitivity, … leading to dangerously increased levels of blood glucose…

Coffee, this study showed, decreased the cells insulin sensitivity preventing, or reducing, the cells uptake of glucose and leading to dangerously increased levels of blood glucose and a correspondingly increased level of insulin to control this blood glucose. This cycle, repeated over many years, leads to those affected becoming dependent on external forms of insulin, or medications that provide the same effect.

While we typically recommend avoiding coffee, it’s impact on insulin sensitivity is short lived making moderation the key word. Those affected by metabolic syndrome, or blood sugar problems, should restrict their coffee intake and consume no more than one cup per day.

Controlling Blood Sugar Levels Herbally

While we prefer to treat metabolic syndrome with dietary modification, sometimes it is necessary to give our bodies a kick start. This is particularly important where metabolic syndrome has developed to a point where medication to control blood sugar levels has become necessary. Fortunately a number of herbs have proven effective in the treatment and control of metabolic syndrome, without the side effects of pharmaceutical medications.

There are three main methods in which herbs can help break the metabolic syndrome cycle:

1. By enhancing, or mimicking, the effect of Insulin in the body;
2. By restoring our bodies insulin sensitivity;
3. By blocking, or reducing the bodies ability to absorb glucose during digestion.

Cinnamon, is one herb for metabolic syndrome that many people may already be familiar with. Cinnamon not only improves our bodies sensitivity to the affects of Insulin, but also mimicks the effect of Insulin in the body. This makes cinnamon a useful option both for those with insulin resistance, and for those further down the metabolic syndrome pathway that are having problems in releasing sufficient insulin. Just as importantly, cinnamon works quickly in improving insulin sensitivity (Solomon).

If you choose to use cinnamon in treating metabolic syndrome, it is important to obtain this from our Naturopath or your local health food store. The cinnamon commonly found in supermarkets is usually a mixture of cinnamon and sugar and will have a negligible, or adverse, impact on blood sugar and insulin levels.

Green Tea is becoming increasingly popular due to its reputed antioxidant levels and, if you’re partial to a pot, it may be doing your blood sugar and insulin levels good. A number of studies have shown green tea extract to be effective in improving all aspects of metabolic syndrome, including: blood sugar levels, insulin sensitivity and blood triglyceride levels.

Green Tea extract is now commonly found in many antioxidant formulas and is available from our Naturopath, or online store.

Reduce Your Risk of Chronic Disease

Our Naturopath can help you to develop a diet and lifestyle plan that can reduce your risk of many of today’s chronic lifestyle diseases. We have successfully helped many people to lose weight, reduce cholesterol levels and control their blood sugar levels. Call us today on07 3800 1993 or email to info@www.passion4health.com.au for more information.

References

• Galassi A, Reynolds K, He J. ‘Metabolic syndrome and risk of cardiovascular disease: a meta-analysis.’ Am J Med 119.10 (2006):812-819
• Keijzers, G. B., et al. ‘Caffeine can decrease insulin sensitivity in humans.’ Diabetes Care 25(2) (2002):364-369
• Porto LA, Lora KJ, Soares JC, Costa LO.. ‘Metabolic syndrome is an independent risk factor for breast cancer.’ Arch Gynecol Obstet. (2011):
• Solomon, T. P., et al. Changes in glucose tolerance and insulin sensitivity following 2 weeks of daily cinnamon ingestion in healthy humans. European Journal of Applied Physiology. 2009.
• Victorian Government. ‘Metabolic syndrome | Better Health Channel.’ , November 2009. http://www.betterhealth.vic.gov.au/BHCV2/bhcarticles.nsf/pages/Metabolic_syndrome?Open. 09-02-2011.