Ana Zeller, Registered Dietitian and Certified Nutritionist
1. What is Metabolic Syndrome?
(AKA Insulin Resistance Syndrome, Syndrome X, Dysmetabolic Syndrome)
A combination of lifestyle factors (excess carbs/sugar, diet choices, inactivity, stress) and genetics cause the body to use Insulin less efficiently, leaving our cells constantly starving and craving more sugar. The effect of the body not producing and/or using insulin efficiently is a collection of risk factors (high blood pressure, central obesity, high cholesterol, etc) termed "Metabolic Syndrome", which leaves one with increased risk of developing a heart attack or stroke, or developing Diabetes
Metabolic Syndrome (reversible) Insulin Resistance Diabetes (irreversible; no more Insulin)
WHY?? Inactivity, excess carbohydrates/sugar, lack of nutrient dense food!!!
2. Who is at risk (meet 3/5 of the following criteria)?
1 in 5 Americans; central obesity (waistline: women, >35 inches, men >40 inches); high triglycerides (>150), high blood sugar (>100 fasting), high blood pressure, low HDL
3. What to do?
The number one way to reverse Metabolic Syndrome is to
lose excess weight:
Eat More Of: Healthy Fat (avocados, coconut oil, olive oil, fish oil), Green Leafy Veggies (kale, spinach, collard green, etc.), Lean Protein, Cinnamon, Blueberries, Green Tea, Dark Chocolate
Eat Less Of: Foods With More Than 5 Ingredients: Refined Carbohydrates (breads, crackers, pre made baked goods), Processed Foods (condiments, cheese, deli meat), Gluten Containing Products, Sugary Beverages, Alcohol, Grains in Moderation (1/4 cup at a time); Consume All Carbs (fruit, grains, etc.) With Some Protein
Practical Nutrition Tips To Reverse Metabolic Syndrome:
1. If your great, great grandmother wouldn't recognize it as food, don't eat it!
2. Take time once a week to prep your food- it makes a world of difference!
3. Include daily physical activity and reduce stress
4. Consider supplements/specific foods to help bridge nutritional deficiencies: blueberries, cinnamon, gymnema (herb to help regulate blood sugar), minerals, food-based multivitamins, and essential fatty acids