Highly processed, calorie-dense, nutrient-depleted diets favored in the current American culture frequently leads to exaggerated post meal spikes in blood glucose, triglycerides and lipids. The temporary increase in free radicals triggers inflammation, endothelial dysfunction, hypercoagulability, and sympathetic hyperactivity. All of this will eventually lead to development of metabolic syndrome and insulin resistance, which has a direct influence on individual’s ability to lose and maintain weight.
You may have metabolic syndrome if you fall into three categories:
- High blood sugar: Elevated blood sugar, or hyperglycemia, serves as a cornerstone of metabolic syndrome. When the body struggles to regulate blood sugar levels, it triggers a cascade of events. Insulin resistance, where cells resist the hormone’s efforts to absorb glucose, plays a pivotal role. This resistance leads to persistent high blood sugar, contributing to the development of metabolic syndrome.
- Hypertension: High blood pressure, often unnoticed but impactful, becomes intertwined with metabolic syndrome. Insulin resistance and inflammation, key players in metabolic dysfunction, also contribute to arterial stiffness and increased blood pressure. This connection highlights how metabolic disturbances extend beyond glucose regulation to impact the cardiovascular system.
- High levels of triglycerides: High levels of triglycerides in the bloodstream signal an imbalance in lipid metabolism, a common thread in metabolic syndrome. Insulin resistance not only affects glucose regulation, but also promotes the release of more triglycerides into the bloodstream. This excess contributes to elevated levels and sets the stage for metabolic complications.
- Low levels of HDL cholesterol: Low levels of HDL cholesterol, the “good” cholesterol, are intricately linked to metabolic syndrome. Insulin resistance, inflammation, and dietary factors influence HDL cholesterol levels. As these components interact, they contribute to a reduction in HDL cholesterol, leaving the body less equipped to manage lipid balance effectively.
- Large waist size or an “apple-shaped” body: Visual cues like a large waist size or an “apple-shaped” body offer insights into internal metabolic dynamics. Abdominal obesity, often associated with insulin resistance, creates a microenvironment of inflammation and hormonal imbalances. This central adiposity becomes a visible indicator of the deeper metabolic disturbances at play.
Foods to AVOID for metabolic balance:
• Processed meats (such as pepperoni, cold cuts, deli meats, etc.)
• Added sugars (as found in sugar-sweetened beverages, most commercial breakfast cereals, many breads, desserts, many ultraprocessed foods)
• Refined grains (e.g., white rice, “white” breads, rolls, crackers, and other foods made with processed grains; note that “multigrain” does not mean whole grain – it usually means multiple refined grains)
• Ultra-processed foods (e.g., most commercial snack foods, chips, crackers, etc.) These foods are especially a concern because they are very calorie dense, hyper-palatable, lack fiber, and have additives not found in nature.
Foods to incorporate for metabolic balance:
Some categories of food have consistently been found to be health-promoting and associated with a lower risk of chronic disease and healthy weight. These include:
• Vegetables
• Whole fruits (not juices)
• Legumes (beans, lentils, peas, chickpeas, tofu, tempeh, edamame)
• Whole grains (oats, whole wheat, brown rice, barley, etc)
• Nuts ands seeds
• Fish that are rich in omega-3 fatty acids
Healthier eating patterns that focus more on plant-based foods and less on processed foods have been shown in many prospective observational studies to improve health outcomes.
Create healthy habits:
• Aim for 1500 -1200 calories a day depending on activity level
• Drink plenty of water – half of your body weight in oz
• Strive for 8h of sleep per night
• Exercise minimum of 3 days per week for at least 30min per day
• Consider implementing intermittent fasting and start by fasting for 12h and extend to 16h
Supplement recommendations for metabolic balance:
• ONE high-quality/potency multivitamin: every other day for micronutrient support that can help to balance blood sugar
• Magnesium Glycinate: nightly for mineral support. Magnesium insufficiency is associated with increased risk of type 2 diabetes, whereas magnesium supplementation improves insulin sensitivity and blood sugar control.
• Probiotic: daily microbiome support demonstrates an anti-diabetic effect and help with insulin resistance.
• Tulsi, Green Tea/Matcha: works on gut-liver axis in order to mitigate obesity and relevant metabolic disorders.
Conclusion:
Demystifying the factors that lead to metabolic syndrome sheds light on the intricate connections within our bodies. Elevated blood sugar, high blood pressure, triglyceride imbalances, low HDL cholesterol, and body shape serve as interlinked signals of underlying metabolic challenges. Recognizing these connections empowers individuals to address the root causes and make informed lifestyle choices to mitigate the risks associated with metabolic syndrome.
In order to discuss your metabolic balance and its influence on weight management, schedule consultation with me!
Resources:
health.clevelandclinic.org/metabolic-syndrome-diet/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7600579/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7600579/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9376390/
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