Antoaneta Sawyer, PhD
Despite all the recent advances in modern medicine and development of modern technologies and diagnostic procedures the enigma of metabolic syndrome remains unsolved. The answer on the question, “Why with aging the human body starts functioning abnormally?” is that all its hormones are imbalanced and in havoc. But, why diet, exercise and lifestyle changes work successfully in some metabolic syndrome patients and do not work in others is still an enigma.
The main goal of metabolic syndrome prevention is to mitigate or prevent the onset of type 2 diabetes, cardiovascular (heart attack) and the damage of blood vessels complications in the brain (stroke), that come with it. Thus, if your body mass index (BMI) is greater than 25, you should start a weight loss program, because your weight is making your predisposition to develop diabetes twice stronger. You must remember that weight gain solely can cause Type 2 diabetes.
The best plan to prevent prediabetes (metabolic syndrome) from developing into full-blown Type 2 diabetes is to lose weight and to exercise regularly. The best diet for weight loss in case of metabolic syndrome is by following a well balanced-- low glycemic index (GI) diet rich on fruits and vegetables. A low glycemic index diet means that the foods you choose to eat will not raise your blood sugar levels too high, or too quickly. There are foods in this diet, including sugars (sugary foods and drinks), breads, and pasta, that you should only eat sparingly and in small quantities. The low GI diet is very similar to a low-carb, high-protein diet except that is recommending more whole grains than the low-carb diet. Selecting a low glycemic index diet over a high protein, low-carb diet for weight loss is the best approach, to follow in a long term, especially in case if you suffer of metabolic syndrome.
Varying the foods you eat and following the so called “anti-anti-inflammatory” diet approach can help reducing your risk of developing chronic degenerative disease. Consuming salt in moderation, reducing the amounts of sugar and cholesterol from food, and balancing omega 3 EFA to omega 6 EFA will give you plenty of room to enjoy your life to its best. “A healthy diet is all about variety and moderation” states Sandquist, director of diabetes, nutrition and weight management at Southwest Washington Medical Center (SWMC). As main spokesperson for the American Dietetic Association (ADA) he recommends, “Make half of your grains- whole grains, vary your veggies and fruits, go lean with protein, get calcium-rich foods and stay at healthy weight." The explanation behind his statement is that by maintaining a steady and healthy weight you will reduce the risk of degenerative diseases, so that your quality of life will be greatly improved.
Adopting active health-oriented lifestyle habits and exercise into most of your daily activities, assuring a good night rest is the second road to weight loss success.
The American Academy of Family Physicians recommends the range of 30 to 60 minutes of physical activity at least four to six days per week. A combination of aerobic, weight lifting, and flexibility training is recommended.
The Diabetes Prevention Program (DPP) postulates that even if you lose only 7 percent of your body weight, you will reduce your risk of developing Type 2 diabetes by 58 percent. Researchers took patients with prediabetes and put them on an intensive lifestyle program that included a low-calorie diet and moderate exercise, including 30 minutes of walking per day. The research concluded that individuals with prediabetes who engaged in physical activity, consumed a healthy diet, and lost at least 7 percent of their body weight reduced their risk of developing diabetes by 58 percent, while those who were taking a diabetes medicine (metformin) reduced the risk by 31 percent.
Adding a good night sleep is an absolute must in case of insulin resistance. A new study soon to be published in the June issue of Journal of Clinical Endocrinology & Metabolism, measured insulin levels in healthy people after eight hours and four hours of night sleep comparatively. In author’s proper words, "Our data indicate that insulin sensitivity is not fixed in healthy subjects, but depends on the duration of sleep in the preceding night. In fact, it is tempting to speculate that the negative effects of multiple nights of shortened sleep on glucose tolerance can be reproduced, at least in part, by just one sleepless night" (Dr. Esther Donga, of the Leiden University Medical Center in the Netherlands)
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The main goal of metabolic syndrome prevention is to mitigate or prevent the onset of type 2 diabetes, cardiovascular (heart attack) and the damage of blood vessels complications in the brain (stroke), that come with it. Thus, if your body mass index (BMI) is greater than 25, you should start a weight loss program, because your weight is making your predisposition to develop diabetes twice stronger. You must remember that weight gain solely can cause Type 2 diabetes.
The best plan to prevent prediabetes (metabolic syndrome) from developing into full-blown Type 2 diabetes is to lose weight and to exercise regularly. The best diet for weight loss in case of metabolic syndrome is by following a well balanced-- low glycemic index (GI) diet rich on fruits and vegetables. A low glycemic index diet means that the foods you choose to eat will not raise your blood sugar levels too high, or too quickly. There are foods in this diet, including sugars (sugary foods and drinks), breads, and pasta, that you should only eat sparingly and in small quantities. The low GI diet is very similar to a low-carb, high-protein diet except that is recommending more whole grains than the low-carb diet. Selecting a low glycemic index diet over a high protein, low-carb diet for weight loss is the best approach, to follow in a long term, especially in case if you suffer of metabolic syndrome.
Varying the foods you eat and following the so called “anti-anti-inflammatory” diet approach can help reducing your risk of developing chronic degenerative disease. Consuming salt in moderation, reducing the amounts of sugar and cholesterol from food, and balancing omega 3 EFA to omega 6 EFA will give you plenty of room to enjoy your life to its best. “A healthy diet is all about variety and moderation” states Sandquist, director of diabetes, nutrition and weight management at Southwest Washington Medical Center (SWMC). As main spokesperson for the American Dietetic Association (ADA) he recommends, “Make half of your grains- whole grains, vary your veggies and fruits, go lean with protein, get calcium-rich foods and stay at healthy weight." The explanation behind his statement is that by maintaining a steady and healthy weight you will reduce the risk of degenerative diseases, so that your quality of life will be greatly improved.
Adopting active health-oriented lifestyle habits and exercise into most of your daily activities, assuring a good night rest is the second road to weight loss success.
The American Academy of Family Physicians recommends the range of 30 to 60 minutes of physical activity at least four to six days per week. A combination of aerobic, weight lifting, and flexibility training is recommended.
The Diabetes Prevention Program (DPP) postulates that even if you lose only 7 percent of your body weight, you will reduce your risk of developing Type 2 diabetes by 58 percent. Researchers took patients with prediabetes and put them on an intensive lifestyle program that included a low-calorie diet and moderate exercise, including 30 minutes of walking per day. The research concluded that individuals with prediabetes who engaged in physical activity, consumed a healthy diet, and lost at least 7 percent of their body weight reduced their risk of developing diabetes by 58 percent, while those who were taking a diabetes medicine (metformin) reduced the risk by 31 percent.
Adding a good night sleep is an absolute must in case of insulin resistance. A new study soon to be published in the June issue of Journal of Clinical Endocrinology & Metabolism, measured insulin levels in healthy people after eight hours and four hours of night sleep comparatively. In author’s proper words, "Our data indicate that insulin sensitivity is not fixed in healthy subjects, but depends on the duration of sleep in the preceding night. In fact, it is tempting to speculate that the negative effects of multiple nights of shortened sleep on glucose tolerance can be reproduced, at least in part, by just one sleepless night" (Dr. Esther Donga, of the Leiden University Medical Center in the Netherlands)
These statements have not been evaluated by the Food and Drug Administration. The material in this newsletter is provided for informational purposes only. Thus our intentions are not to diagnose, cure, mitigate, treat or prevent any disease. If you use the information in this newsletter without the approval of your health professional, the authors of this letter do not assume any responsibility. Copyright @ 2009, Natural Health-Wellness LLC. All rights reserved.
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