Also known as Syndrome X, Insulin Resistance Syndrome, this month our Sussex health consultant explains Metabolic Syndrome and what you can do to avoid or alleviate symptoms.
What is Metabolic Syndrome?
When you eat carbohydrates, your digestive system converts the starches and complex sugars into glucose and that, in turn, gets absorbed into your bloodstream. The rise in blood sugar stimulates production of insulin from your pancreas. Any excess glucose that you don’t need for energy is converted into a substance called glycogen and stored in your liver and muscle tissue. Glycogen can be quickly converted back into glucose when more energy is needed.
A diet that is even moderately high in refined carbohydrates and sugars can easily trigger Metabolic Syndrome. These foods trigger a rapid increase in blood sugar levels and the pancreas responds by secreting increasingly higher levels of insulin. The more carbohydrates you consume, the more insulin your body will produce to deal with the high blood sugar. If this happens on a regular basis, your body will eventually start to respond more slowly to the excess insulin. This means that the glucose is not carried into your cells when it is needed, but instead gets shuffled into the long-term energy storage system where it is converted into fat.
To exacerbate the problem, elevated insulin levels cause the hypothalamus to stimulate sensations of hunger (the hypothalamus is a gland in your brain which is the main link between your endocrine system and your nervous system). Eventually, the delayed response to the insulin spike builds into a full-fledged insulin resistance. The more refined carbohydrates you consume, the hungrier you become and the less effective your metabolism is in dealing with the calorie intake. If left unchecked, Metabolic Syndrome will often lead to adult-onset (Type 2) diabetes. It also leads to extremely high levels of free radicals, causing cell damage and premature ageing.
Dietary modification
Foods to avoid:
- Refined carbohydrates such as white flour, sugary snacks and sugar-sweetened beverages – they are low in fibre and nutrients and also cause spikes in blood sugar levels and contribute to overeating and obesity
- Saturated fats found in foods like red meat, whole-milk dairy products and many biscuits/cakes/pastries
- Cured meats like hot dogs, bacon and deli meats, which are high in sodium and contribute to high blood pressure
- Processed foods – i.e. packaged food and fast food. They contain refined carbohydrates, added sugars, too much salt and unhealthy saturated fats
Foods to focus on:
- A Mediterranean diet, which is rich in fruits, vegetables, seafood and extra virgin olive oil or nuts may help to reverse metabolic syndrome
- Vegetables, especially non-starchy vegetables like salad greens, broccoli and peppers
- Wholegrains e.g. whole-wheat breads, barley and oats can help you avoid weight gain and lower the risk of Type 2 diabetes. “Glycaemic index” (GI) refers to the blood sugar- raising effect of a particular food, and there is evidence from research that consumption of low GI foods (such as oats, granary bread, apples, bananas, chickpeas, lentils) will tend to improve insulin sensitivity
- Omega 3 fatty acids can help increase HDL cholesterol and lower LDL cholesterol. Food sources include nuts, seeds and fatty fish like salmon and mackerel
- Avocados have been shown to have a positive impact on lipids and can alter levels of HDL and LDL cholesterol, triglycerides and phospholipids
Lifestyle modification
Obesity, especially when fat accumulates in the abdominal region, increases the severity of insulin resistance, and this has been associated with Metabolic Syndrome. Loss of excess weight will tend to improve insulin sensitivity (i.e., reduce insulin resistance), and this is particularly true for people with Metabolic Syndrome.
Cigarette smoking, as well as exposure to second-hand smoke and use of nicotine replacement products, is associated with insulin resistance.
Either aerobic exercise or strength training improves insulin sensitivity in both healthy and insulin-resistant people and a combination of the two would appear to be the best recipe for those with Metabolic Syndrome.
Decreased insulin sensitivity directly correlates to short-term extreme stress as well as more long-term mental and emotional stress, including work-related, financial and relationship stress.
Nutritional supplement treatment options
Glucomannan, and other supplemental dietary fibres may reduce many risk factors in people with Metabolic Syndrome. It has been shown to improve blood cholesterol control and blood glucose control in people with Metabolic Syndrome.
Vitamin E has been shown to increase insulin sensitivity in both healthy and hypertensive people. It is often recommended in people with Metabolic Syndrome.
Magnesium deficiency can reduce insulin sensitivity, and low dietary intake and low blood levels of magnesium have been associated with greater insulin resistance in non-diabetic people.
Chromium has long been known to be helpful to people with insulin-related disorders. Chromium plays a role in promoting insulin sensitivity. Research also suggests that insulin resistance may lead to a loss of chromium from the body, increasing the likelihood of chromium deficiency.
Zinc – low zinc intake is associated with several of the risk factors common in Metabolic Syndrome, and a low blood level of zinc is associated with insulin resistance in overweight people.
Co-Enzyme Q10 can reduce glucose and insulin blood levels in people with high blood pressure and cardiovascular disease. This would suggest that coenzyme Q10 may improve insulin sensitivity in people with components of Metabolic Syndrome.
Polyunsaturated fatty acids (PUFAs) are helpful in Metabolic Syndrome, to stimulate fat burning, stimulate the metabolism and support healthy balanced hormone production.
Green Tea – the catechins in green tea are potent antioxidant flavonoids and inhibit the activity of amylase – an enzyme required to convert starch to sugar. Therefore, inhibition of amylase results in a slower conversion of starch to sugar and a more controlled release of sugar into the blood. Green tea is therefore best drunk before and during a meal.
Cinnamon – the polyphenolic polymers in cinnamon increase insulin sensitivity by activating key enzymes that stimulate insulin receptors, whilst also inhibiting the enzymes that de-activate them.
It is also of paramount importance to support your adrenal glands (your “anti-stress” glands) if suffering from Metabolic Syndrome. This is best done under the guidance of a certified practitioner.
Article contributed by Dr Tracy S Gates, DO, DIBAK, L.C.P.H., Consultant, Pure Bio Ltd. Copyright © Pure Bio Ltd 2024. All rights reserved. Pure Bio Ltd are a leading UK supplier of the highest quality PURE nutritional supplements, based in Horsham, West Sussex.
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