Lifestyle Changes Proven to Reverse Metabolic Syndrome

We all know someone who has had heart disease, stroke, or diabetes. These are the health threats related to metabolic syndrome–a cluster of common disorders occurring at the same time that include any combination of obesity, elevated blood pressure, high cholesterol, and insulin resistance. New research has proven that it isn’t just a genetic problem and that symptoms can be reversed through lifestyle changes. Two things can be changed without prescription drugs:  Weight and Insulin Resistance. Making these changes can prevent the development of serious diseases related to metabolic syndrome and improve quality of life.

Let’s talk about weight and its measurement because healthy weight is the most effective way to improve health and quality of life. According to the US Centers for Disease Control, approximately 62% of the adult US population is classified as “overweight” (based on their body mass index or BMI) and half of those are obese. BMI is the measure of a person’s weight in kilograms divided by their height in meters squared. Normal BMI is 18.5-24.9%, Overweight is 25-29.9% and Obese is 30% and over. To calculate your BMI you can use this website at the US Centers for Disease Control: www.cdc.gov/nccdphp/dnpa/bmi/index.htm.

New studies indicate that being overweight increases your risk for several diseases and most recently, even some cancers are linked with a BMI of 25% or more. Weight management is the best way to improve your health and protect against many diseases. Fad diets are generally unsuccessful, while lifestyle programs have the greatest success. The best weight management programs are lifestyle programs that people can stick to in the short term and maintain for the rest of their lives.

Insulin resistance is a condition where the blood sugars are elevated but not high enough to be diagnosed as diabetes. At least 54 million Americans between the ages of 40 and 70 have insulin resistance; of those, 11 percent went on to develop type II diabetes. Insulin resistance is a symptom that occurs to our bodies over time from the abuse of eating high glycemic foods that spike our blood sugars. We often think of only desserts, cookies, and candies or foods with high sugar content that will spike our blood sugars, however, potatoes, white flour, and pasta will also cause our blood sugars to spike. As with anything, what goes up must come down and it is the same with our blood sugars. It is the “highs and lows” of blood sugars that cause damage to our arteries, pancreas, and metabolism. Have you ever experienced difficulty losing weight?  It could be related to insulin resistance and how your body metabolizes foods or calories.

There is good news!  Studies have also shown that diabetes can be prevented or delayed in those with insulin resistance through weight loss and exercise up to an astounding 58 percent!  The key is finding a weight management program that helps you make lifelong changes to your eating habits and educating yourself about low glycemic foods. In 1981, Dr. Jenkins introduced the concept of the glycemic index (GI). It is defined as “the rate blood sugar rises following the ingestion of a particular test food to that of a standard food usually white bread and glucose.” It was originally thought that glucose elevated the blood sugar the most rapidly, however, as more testing was done it was found that other foods elevated the blood sugars more rapidly than glucose. For example, glucose has a GI of 100, table sugar is 61, cherries are 22 and mashed potatoes are 92. So, what can you do?  Look for foods with low GI values that release sugars more slowly into the bloodstream. Also, look for whole grains, whole foods (foods in their natural state), fiber content, and foods that are not highly processed. These elements and ingredients impact the absorption rate.

A recent clinical study completed at the University of Colorado Denver (UCD) has confirmed that lifestyle changes, involving diet, supplementation, and exercise, can improve metabolic syndrome. Overseen by Holly Wyatt, a physician and faculty member of UCD’s Department of Medicine, Division of Endocrinology, Metabolism and Diabetes, in 12 weeks the study’s participants achieved a 6-8% drop in blood pressure, significant improvement in insulin and glucose test results, 5% decrease in total cholesterol, and an average weight loss of 12 pounds – a healthy one pound per week. They used a 12-week internet-based lifestyle program called Healthy for Life developed by Dr. Ray Strand. According to Dr. Wyatt, “The shifts in dietary habits to calorically restricted low-glycemic meals and the modest increases in physical activity were not only effective but also are realistic behavioral changes many people can make.”  Lifestyle diets should include low-glycemic foods, nutritional supplementation, and moderate exercise, to achieve realistic steady weight loss followed by a realistic maintenance program.

Metabolic Syndrome left uncontrolled can lead to many life-threatening diseases; however, through lifestyle changes, you can prevent it.

References:

• 1. Dr. Ray Strand, Healthy for Life, releasingfat.com/program_overview.html
• 2. Usana Health Sciences Clinical Research Bulletin, Jul 20, 2005, Reversal of Metabolic Syndrome Through a Lifestyle Change Program, releasingfat.com/showClinicalTrial.asp
• 3. Mayo Clinic, Heart Disease, Metabolic Syndrome, www.mayoclinic.com/health/metabolic%20syndrome/DS00522.
• 4. Dr. Ray Strand, Healthy for Life, Developing the healthy lifestyles that have a side effect of permanent fat loss. ISBN 0-9747308-4-X Real Life Press P.O. Box 9466, Rapid City, SD 57009, 2005.
• 5. International Diabetes Institute, glycemic index: www.diabetes.com.au:80/about.php?regionID=160&page=glycemic_index_testing