Living To Be 100

Metabolic syndrome or syndrome X is a cluster of risk factors that are often presented together as one major health problem. These risk factors are:

• insulin resistance
• abdominal obesity
• high blood pressure
• high triglyceride cholesterol

 Many doctors feel that a person has syndrome X if they have two of the above symptoms, one of which is always insulin resistance. Insulin resistance is now recognized by researchers as being the underlying cause of syndrome X.

Insulin resistance is a condition where the cells of the body are not sensitive to insulin and glucose cannot enter the cell. The body then makes more glucose available in an attempt to get it into the cell.

Because our diets often consist of sugars and foods that quickly convert to sugar–bagels, white bread, white rice, pasta, sodas–they cause a high amount of insulin and glucose to be in the blood. Over time the cells of the body stop responding to the unrelenting signal of insulin, resulting in cells not having the fuel they need for energy.

In perimenopausal and menopausal women, decrease in hormones can trigger insulin resistance and the fight with weight gain begins. As the cells become more starved, these women often high carbohydrate diets to obtain more energy, but just the opposite happens.

This diet causes more insulin and glucose levels to be in the blood without the ability of glucose getting inside the cells. The cycle continues and these women complain of feeling fatigued, irritable, and hormonally imbalanced.

A sustained elevated blood sugar level is known as diabetes, and excess insulin production leads to obesity and increased triglyceride levels. Increased insulin can also interfere with kidney function which can lead to high blood pressure.

Doctors suspect that patients who have an apple-shaped body may have syndrome X. The apple shape is the result of fat stored around the belly caused by increased insulin levels. Some doctors suggest that an abdominal waist circumference of more than 40 inches for men and 35 inches for women point to syndrome X.

Blood pressure is the force of blood as it presses against the walls of the arteries. When this pressure meets resistance due to narrowing or thickening of the artery walls, high blood pressure (hypertension) results.

It is normal for blood pressure to be higher at times of stress, but for many people, the blood pressure remains high at all times. This health problem can lead to stroke, heart disease, kidney problems, and others.

High total cholesterol is another health problem often seen in syndrome X. The body requires cholesterol for the production of hormones, nerve and cell function and other bodily functions. Lipoproteins carry cholesterol from the liver to be used by the cells. Other lipoproteins take the excess cholesterol from the blood back to the liver.

If there is too much cholesterol, it remains in the blood where it can then become oxidized and attach to the artery walls. When this happens, inflammation results which then leads to more deposition of cholesterol and plaque on the artery wall.

This build up narrows the arteries and is known as arteriosclerosis or hardening of the arteries and is the first stage of heart disease. Cholesterol becomes oxidized in the first place because there are not enough antioxidants in the body to neutralize its harmful effects.

Syndrome X was so called because this syndrome was not fully understood in the past, and the X stood for the unknown. Now this syndrome is understood as a metabolic disorder that comprises these four risk factors.

Of itself, this group of disorders that comprise syndrome X is bad enough. But it can also lead to other diseases such as heart disease, cancer, diabetes and stroke.

Several root causes that can lead to syndrome X include heredity, poor diet with resultant nutritional deficiencies, chronic stress with resultant stress hormone imbalance, obesity and a sedentary lifestyle.

Foods that should be avoided are:

• sweets–cookies, cakes, candies, sugary drinks
• artificial sweeteners
• vegetable oils (polyunsaturated)
• fried foods
• hydrogenated oil
• packaged and processed foods
• alcohol and caffeine

Margarine, fried foods, most packaged foods and process foods contain hydrogenated oils that promote insulin resistance.

Prevention and treatment are centered on:

• proper nutrition
• weight reduction
• lowering triglyceride levels
• lowering blood pressure
• decreasing insulin resistance
• exercise
• taking nutritional supplements

The first and most important step in treatment is proper nutrition. A diet high in raw fruits and vegetables is beneficial. Vegetables can be lightly steamed. )Cooding destroys valuable enzymes.) Limit sweet fruit to one or two a day and eat a healthy fat with it to slow insulin spikes. Healthy fats include avocado, nuts, seeds, olive oil, flaxseed oil, coconut and coconut oil, and fish such as salmon. A healthy fat should be eaten with meals and most snacks.

Berries are a good choice of fruit since they aren’t very sweet and won’t spike insulin levels. Eat healthy salads using your favorite vegetables, and use olive oil as a dressing.

Beans, nuts and apples are good examples of fiber which help balance blood sugar. Eat organic foods as much as possible; they are free of pesticides, hormones, antibiotics, preservatives, artificial flavorings and colorings and are not genetically modified.

People who eat plenty vegetables and less red meat have healthier hearts because vegetables are high in antioxidants that keep oxidized cholesterol from clogging arteries. Eat five small meals a day instead of three large ones or three meals with two healthy snacks. Protein drinks made with natural sweeteners such as xylitol or stevia can replace a meal or snack. 

Get evaluated by your healthcare practitioner before starting an exercise program. Then choose an exercise that you enjoy so that you will stick with it.                                                                          

A high-quality antioxidant and mineral containing B-complex vitamins, zinc, vitamin C, magnesium, Vitamin E and other nutrients are needed by the body to fight the negative effects of syndrome X.

The good news is that syndrome X responds to changes in lifestyle: exercise, nutrition and supplements.

For more information on health, nutrition and state-of-the-art supplements, visit:

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This information is for educational purposes only and is not meant to diagnose or treat any condition. Always consult with your physician before embarking on any course of treatment.