Welcome to "Sweet Freedom: Breaking the Chains of Metabolic Syndrome and Sugar Addiction"! Are you ready to reclaim your health and break free from the grips of metabolic syndrome? In this blog, we'll explore the profound impact of metabolic syndrome, delve into the dangers of excessive sugar consumption, and empower you with effective strategies to regain control of your health, overcome sugar addiction, and embrace a vibrant, sugar-free life.

What Is Metabolic Syndrome & Why Does It Matter

Metabolic syndrome is a hormonal condition that describes a collection of symptoms and risk factors that lead to chronic health conditions like heart disease, stroke, heart attacks, and diabetes. As with any medical syndrome, there’s no specific lab test to identify it but a cluster of symptoms that lead to knowing it is a health problem for you.

Metabolic syndrome is caused by a variety of factors such as obesity, inactivity, and high BMI, over 25.

Genetics and age also have a role in developing metabolic syndrome.

A significant contributor to metabolic syndrome is having larger amounts of adipose (fat) tissue in the body, which causes insulin resistance.

Symptoms of Metabolic Syndrome

To determine if the cause of your fatigue, high blood pressure, and inability to lose weight is a cause of the metabolic syndrome, you need to know the following information. Having at least three of the following risk factors may lead to being diagnosed with metabolic syndrome:

1.      A large waist, particularly with weight stored around the abdomen area

2.      High triglyceride (a form of fat) levels in the blood

3.      Having low HDL cholesterol levels

4.      Chronic hypertension

5.      High fasting blood glucose levels

The most important risk factors for metabolic syndrome are:

·        Abdominal obesity (a large waistline)

·        An inactive lifestyle

·        Insulin resistance

Are You at Risk

Certain groups of people have an increased risk of metabolic syndrome:

·        Some racial and ethnic groups. (Mexican Americans have the highest rate of metabolic syndrome, followed by whites and blacks.)

·        People who have diabetes

·        People who have a sibling or parent who has diabetes

·        Women with polycystic ovary syndrome (PCOS)

·        People who take medicines that cause weight gain or changes in blood pressure, blood cholesterol, and blood sugar levels

Metabolic syndrome is becoming increasingly prevalent across the globe.

Over one billion or about 12% of the world population are estimated to be diagnosable with metabolic syndrome.

The increased dependency on processed foods and elevated global body mass index (BMI) values contribute to the growing diagnosis of metabolic syndrome.

Many people are unaware they have metabolic syndrome until they are diagnosed with a more serious medical condition, such as:

1.      Cardiovascular Disease

2.      Diabetes

3.      Non-Alcohol Related Fatty Liver disease

4.      Kidney Disease

5.      Sleep Apnea

6.      Cognitive Decline

Signs of Metabolic Syndrome

Some symptoms that may indicate that you have metabolic syndrome include:

·        Large waistline

·        High blood pressure

·        High blood sugar

·        High Triglycerides

A Large Waistline

A large waistline is indicated as a waist measurement of

- 35 inches or more for women

- 40 inches or more for men

This is also called abdominal obesity and is commonly referred to as an apple-shaped body type. Extra fat surrounding the stomach area is a more significant risk factor for heart disease than extra fat in other parts of your body.

High Blood Pressure

Many people don’t experience symptoms from high blood pressure until other serious health problems occur. Pay attention if you experience any of these symptoms:

1.      Head pressure that increases if you bend over

2.      Flushed Face

3.      Easily angered

These are some common signs that you might have high blood pressure, there are others so it is best to purchase a blood pressure monitoring kit and track your blood pressure at home.

About 1 in 3 U.S. adults with high blood pressure aren’t even aware they have it, which is why it is important to have your blood pressure checked at least once a year.

Normal Blood Pressure

·        Systolic (top number): less than 120 mm Hg

·        Diastolic (bottom number): less than 80 mm Hg

Elevated Blood Pressure

·        systolic: 120–129 mm Hg

·        diastolic: less than 80 mm Hg

High Blood Pressure

·        systolic: 130 mm Hg or higher

·        diastolic: 80 mm Hg or higher

High Blood Sugar Levels

Glucose comes from the foods you eat. Insulin is a hormone that moves glucose into your cells to give you and them energy. Hyperglycemia (high blood sugar) happens when your body doesn’t make enough insulin or can’t use it the right way.

People with diabetes can get hyperglycemia from not eating the right foods, or not taking medicines correctly. Other problems that can raise blood sugar include infections, certain medications, hormone imbalances, or severe illnesses.

High Triglycerides

Triglycerides are a type of fat that circulates throughout the blood. Your body makes triglycerides and gets them from the processed foods that you eat.

Triglycerides are needed for health and energy; however, having excessive fat in the blood is linked to an increased risk of heart disease and stroke.

A number of medical conditions, genetic factors, lifestyle habits, and some medicines can contribute to risk factors for high blood triglycerides.

Your doctor will want your normal fasting blood triglyceride levels at a level recommended by the lab:

- Lower than 150 mg/dL for adults

- Lower than 90 mg/dL for children ages 10 to 19

Since I am interpreting labs functionally and nutritionally, I want my clients between 50-100. I set an upper and lower limit, to make sure to keep things balanced.

Is Cholesterol Bad

Cholesterol is a waxy, fat-like substance required by the body for good health. Similar to triglycerides, we have to look at cholesterol in a couple of ways; amount and functionality. Unfortunately, the functionality or oxidization of cholesterol is in my opinion what makes it more dangerous than just total cholesterol. 

In my opinion, the danger of cholesterol isn’t that it’s elevated, it’s that it’s being oxidized and therefore oxidized cholesterol in unbalanced amounts can be harmful.

There are two types of cholesterol: Low-density lipoprotein (LDL) and High-density lipoprotein (HDL).

HDL cholesterol can help remove “bad” LDL cholesterol from your blood vessels which can cause plaque buildup in your blood vessels.

High levels of LDL cholesterol cause plaque (fatty deposits) to build up in your blood vessels which may lead to heart attack, stroke, or other health problems.

Importance of Your Family Health History

While prevention is key, dietary and lifestyle changes such as lowering starch intake, eating less food that is prepared and cooked for you, and getting more physical activity can reverse metabolic syndrome.

The first step in evaluating your risk is to review your genetic makeup. If one of your close relatives has had diabetes or heart disease, you could be at an elevated risk for metabolic syndrome.

Your Body Shape Matters

Body shape matters. Not from an aesthetic point, but from a health point.

Where you “wear” your fat matters: If your shape is more similar to an apple than a pear, the risk of developing metabolic syndrome is greater.

Carrying weight around the middle is an indication of excess visceral fat, a key risk factor for the development of metabolic syndrome, type 2 diabetes, heart disease, and even certain cancers.

Fiber Focus and Metabolic Syndrome

Your diet can significantly impact your risk of developing or reversing metabolic syndrome.

Incorporating more plant-based foods into your diet can provide positive benefits. Try following a Mediterranean diet high in fruits, veggies, whole grains, legumes, and seafood – with less meat, cheese, sugars, and sweets.

The standard American diet is low in dietary fiber, which can have a negative impact on overall health.

Soluble fiber improves digestion and may reduce blood cholesterol and sugar, while insoluble fiber can help promote bowel health and regularity, as well as support insulin sensitivity. Both forms of fiber may help reduce your risk for diabetes.

I prefer you get a majority of your fiber from food vs a fiber mix, so try incorporating whole wheat, oats, fruits, veggies, and beans. Fill at least half your plate with veggies and fruits and choose whole-grain carbs.

Here are the government’s minimum recommendations for total daily dietary fiber intake:

- men, age 50 and under, 38 grams per day

- women, age 50 and under, 25 grams per day

- men, over 50, 30 grams per day

- women, over 50, 21 grams per day

My goal is to support my clients do they eat more fiber than sugar in a day!

Hidden Sugars and Metabolic Syndrome

Fruit juices, sports drinks, alcoholic beverages, energy drinks, and sugary soda beverages can spike your blood sugar levels, add unnecessary calories to your diet and can lead to insulin resistance and metabolic syndrome.

Water is the best beverage for healthy hydration.

Weight Loss and Metabolic Syndrome

As little as a 5% reduction in weight can positively impact blood pressure, blood sugar, cholesterol, and triglycerides. My goal is to get you to lose weight within the first 10 days and then keep it going. Gradual weight loss can be accomplished with a few minor lifestyle adjustments. You always want to lose weight the healthy way, by understanding the needs of your body.

Impact of Exercise on Metabolic Syndrome

Exercise or physical activity is anything that gets your body moving.

Current recommendations suggest that adults need 150 minutes of moderate-intensity physical activity, and 2 days of muscle-strengthening activity every week.

Start at 30 minutes two or three times a day but build time for exercise into your schedule and try walking for an hour a day, five days a week to improve cholesterol levels and reduce the risk of metabolic syndrome.

Strength training and more intense activities may improve your blood glucose sensitivity and reduce elevated insulin levels.

Ditch Being Sedentary

Many studies now report that sitting for hours a day has very negative health impacts similar to smoking.

Many of us sit while working, watching TV, and commuting to work, thus limiting our physical activity throughout the day.

Living a sedentary lifestyle is associated with an increased risk for metabolic syndrome.

Important Health Testing Markers

Blood glucose and A1C levels are commonly tested; however, you can request to have your fasting insulin level tested to help predict the risk of developing prediabetes and metabolic syndrome.

In conclusion, remember that breaking free from the chains of metabolic syndrome and sugar addiction is within your reach. By adopting a balanced and nutritious diet, engaging in regular physical activity, managing stress, and seeking support, you can take control of your health and pave the way for a brighter, healthier future. Embrace the sweet freedom that awaits you, and let this journey be the beginning of a life filled with vitality, well-being, and lasting happiness. It's time to break free and live your best, sugar-free life.