Metabolic Syndrome
Recently we have been hearing more and more about Metabolic Syndrome. There is no clear definition as it is not an autonomous disease but a set of factors that increase the risk of developing diseases. The effects of Metabolic Syndrome are increasing worldwide, a phenomenon attributed to the increase in obesity, sedentary lifestyle, increased calorie intake, especially saturated fat, decreased physical activity and smoking.
What is Metabolic Syndrome?
We could therefore say that Metabolic Syndrome is a disorder that affects the overall functioning of the body. It manifests itself with elevated cholesterol and triglyceride levels, weight gain with the deposition of visceral fat (fat in the abdominal area), menstrual disorders, while increasing the risk of developing cardiovascular disease, and diabetes mellitus.
25% of adults worldwide have metabolic syndrome. The syndrome does not appear to have a different frequency in men or women, however, in women it is closely associated with polycystic ovary syndrome, with which it shares the same pathophysiology of insulin resistance.
Metabolic Syndrome & Symptoms
Metabolic syndrome has no obvious symptoms, which is why most cases remain undiagnosed. However, one obvious symptom is an increase in waist circumference. In addition, if blood glucose levels are high, there may be symptoms such as polydipsia, polyuria and nausea. The diagnosis is therefore combined and is usually made by the doctor who is following you after a comprehensive examination.
How is metabolic syndrome diagnosed?
The diagnosis of metabolic syndrome is made if you have three or more of the following characteristics or are taking medications to control them:
– High waist circumference (> 89 cm for women and > 102 cm for men).
– High triglyceride level (> 150 mg/dl).
– Reduced “good” HDL cholesterol (< 40 mg/dl in men or < 50 mg/dl in women).
– Elevated blood pressure (>130/85 mmHg)
– High fasting blood sugar (100 – 125 mg/dl)
Risk Factors of Metabolic Syndrome
The syndrome is closely linked to increased body weight and a sedentary lifestyle. It also seems that the following factors increase the risk of its occurrence:
Age
Heredity
Genetic and Environmental Factors
Reduced Physical Activity
Sleep Apnea
Polycystic Ovary Syndrome
Prediabetes
Smoking
Children & Metabolic Syndrome
The frequency of Metabolic Syndrome in children is proportional to the rates of childhood obesity, which are constantly increasing. It is estimated that 1/3 of obese children meet the characteristics of Metabolic Syndrome, resulting in an increased risk of developing diabetes. Genetic factors also play a key role in the development of the syndrome, as they influence important parameters, such as tissue resistance to insulin action.
Diet & Metabolic Syndrome
Various types of diets have been studied for patients with metabolic syndrome, with the most common being the Mediterranean diet, the DASH diet (Dietary Approaches to Stop Hypertension) and the low glycemic index diet. However, the scientific community concluded that the Mediterranean diet is the one that contributes most to the prevention and treatment of Metabolic Syndrome. Its beneficial benefits are due to its rich content in fiber, antioxidants and monounsaturated fats as it is based on the daily consumption of olive oil, fruits, vegetables, whole grains, legumes and fatty fish.
More specifically, the Mediterranean Diet model includes:
- High consumption of cereals and whole grains
- High consumption of seasonal fruits and vegetables
- Daily consumption of milk and dairy products (preferably low-fat)
- Daily consumption of legumes, nuts and spices in place of salt
- Consumption of lean protein on a weekly basis, i.e. eggs, fish and poultry
- Low consumption of red meat (beef, pork)
- Occasional consumption of sweets
- Enhancement of the diet with monounsaturated fats, i.e. olive oil, nuts, avocado, fish.
- Moderate alcohol consumption (red wine is recommended)
How can I improve Metabolic Syndrome?
Aerobic exercise contributes to improving Metabolic Syndrome and reducing abdominal fat, even if there is no weight loss. At least 150 minutes of moderate-intensity aerobic exercise (walking, swimming, cycling, running) distributed throughout the week are recommended in combination with moderate or high-intensity resistance exercises at least 2 times a week, as it has been found that resistance exercises also play a very important role in treating weight loss and consequently in improving Metabolic Syndrome.
Metabolic Syndrome &Treatment
Adopting a healthy lifestyle is required to prevent serious health problems, such as Diabetes Mellitus and cardiovascular diseases. More specifically, it is recommended:
Physical exercise
150 minutes of moderate-intensity exercise per week and simultaneous strengthening with resistance exercises are recommended. Look for ways to increase activity, such as walking instead of driving and using the stairs instead of the elevator, when possible.
Weight loss & maintaining a healthy weight
Losing weight and maintaining a healthy weight can reduce insulin resistance and blood pressure and at the same time the risk of developing Diabetes Mellitus.
Healthy diet
The Mediterranean diet is recommended for the treatment of Metabolic Syndrome. Limiting unhealthy fats and consuming fruits, vegetables, fish, and whole grains has been found to offer significant health benefits.
Quitting smoking
Smoking cigarettes worsens the health consequences of metabolic syndrome. Talk to your doctor if you need help quitting.
Regular laboratory testing
Have regular laboratory testing at least twice a year
Medication
There are cases where, in addition to lifestyle changes, medication is considered necessary to treat some characteristics of Metabolic Syndrome (such as obesity, elevated blood pressure, hyperlipidemia, impaired fasting glucose).
In conclusion, changes in diet and systematic physical activity are considered essential in the treatment of Metabolic Syndrome. Even if you are taking medication, lifestyle changes are equally important in regulating the indicators of the syndrome. Diagnosis and early treatment are of fundamental importance before cardiovascular diseases and Diabetes Mellitus are established.
