(05-09-09)O Syndrome X may be Cause of Your Weight Gain, Cravings or Cholesterol Issues

by Leigh Erin Connealy, M.D.,



It may sound like something out of the latest science fiction
blockbuster, but Syndrome X is not some super-villain dreamed up in a Hollywood studio. It's a very real health condition we all need to take seriously.
Medical authorities estimate that as many as one in three Americans live with Syndrome X and its potentially dangerous consequences. Millions of Americans with this disorder are at increased risk for heart disease and diabetes. Here's what you can do to prevent or reverse it.

How dangerous is it? According to experts, Syndrome X triples the risk of dying of heart disease, and also increases the likelihood of type 2 diabetes and other complications.
Here are a few of the most common symptoms:

* Weight gain, particularly in the abdominal area, that doesn't budge with diet and/or exercise;
* Post-meal fatigue;
* Cravings for sweets and carbohydrates;
* Increases in triglycerides, blood sugar and blood pressure;
* Unhealthy good/bad cholesterol ratio

Individually, none of these symptoms are cause for alarm, even though they're not beneficial to anyone's health. But when most or all of them occur simultaneously, Syndrome X is most likely to blame.

Even if those symptoms look familiar, take heart -- there's plenty that can be done to turn Syndrome X around. The best place to begin is with an overview of what the condition is and how it develops.

Syndrome X, also known as metabolic syndrome or insulin resistance, signals difficulties with the body's ability to use insulin efficiently. Insulin is the hormone charged with regulating how our bodies metabolize fat, sugar and protein. Insulin is a multi-tasker. Its primary goal is to keep a lid on blood sugar levels, because excessive blood sugar can wreak havoc throughout the body and in the brain. To do that, insulin signals the brain when it's time to stop eating, and it also acts like a traffic cop, directing food to the cells and telling them what to do with it.

When all systems are in working order, we eat a meal, and then the pancreas releases a measured amount of insulin into the bloodstream, nutrients are distributed appropriately and all's well. But when the process goes awry, fat storage fails and blood sugar monitoring goes haywire. Insulin hits the bloodstream, but the cells ignore it and blood sugar levels remain high. The
pancreas secretes more insulin, hoping to correct the situation. But that too fails. Many of the cells' insulin receptor sites have been wiped out. The end results: rising triglyceride levels and food that should have been converted to energy stored as fat instead. If the process continues, type 2 diabetes may develop.

But why do cells resist insulin in the first place? The simple answer is
overload, due to a diet with too much sugar and carbohydrates. Ideally, the pancreas releases a limited amount of insulin, only enough to process blood sugar. But when it's faced with a barrage of sugary beverages and simple carbohydrates from processed and junk foods, the pancreas goes into overdrive, ramping up production of insulin in a desperate attempt to keep up.

Although it's being seen in younger and younger people these days, Syndrome X is normally a condition that develops over time, after years of bad eating habits and sugar indulgence. Of course, if you've ever looked at the fine print on food labels, you know that sugar comes in many forms and can be found in the most unlikely places, including things like salad dressing, prepared pasta sauces and bread.

Sugar can't take all the blame, though. Simple carbohydrates, especially those found in starchy, processed foods and products made with white flour also contribute to the problem. (Just to clarify the carbohydrate issue, keep in mind that the worst offenders are those found in fast food and junk snacks.
Fruits and other healthy foods also contain simple carbs, but they also supply loads of nutrients and fiber.)

Artificial sweeteners play a role in the development of Syndrome X, too.
Products like NutraSweet, as well as those made with sucrose, a popular sugar substitute consisting of fructose and glucose, rob the body of chromium, a trace mineral that supports insulin's functions and maximizes its effectiveness. And here's a frightening fact: sucrose accounts for somewhere between 20 and 40 percent of the calories eaten by the typical American. No wonder Syndrome X is on the rise!

What can you do to avoid or reverse Syndrome X? Plenty! For starters, here are some suggestions from the U.S. National Heart, Lung, and Blood Institute:

*Aim for a body-mass index (BMI) below 25. Talk to your doctor about healthy ways to do this;
*Watch your waistline! Women should keep the measuring tape at 35 inches or less, and men need to stay under 40 inches;
*Build your diet around low-fat, high-fiber foods, non-starchy vegetables and lean protein;
*Make exercise part of your day, every day (with your physician's okay first, of course). Choose activities you enjoy - yoga, dancing, walking, swimming, biking or whatever is fun, interesting or makes you feel good. The goal is to make movement part of each day, not some temporary measure just to lose weight;
*Diet and supplementation are "key," such as nutrients chromium and B
Vitamins.
*Visit your doctor regularly, so that you can stay on top of changes in blood pressure, cholesterol levels and blood sugar, and make appropriate adjustments to your regimen.

***In addition, pay attention to the type of fat you eat. An Italian study
found that a diet high in saturated fats - the kind in meat and full-fat dairy products - had negative effects on insulin sensitivity when compared to monounsaturated fats, like olive oil.

Swapping coffee and sodas for green tea is another smart move for anyone interested in fending off Syndrome X. Scientists in Switzerland reviewed a number of clinical trials involving green tea and health and concluded that green tea and green tea extracts do in fact have a beneficial impact on weight, blood sugar management and risk factors for heart disease.

Finally, if your physician gives the go-ahead, try vigorous workouts three times a week. Researchers in Norway recently compared the results of a moderate, continuous exercise routine with those of an aerobic interval training program. While both produced good results in terms of reducing blood pressure, body weight and fat, the interval training scored higher in lowering various Syndrome X markers, including blood sugar levels.***

You may also want to check out the supplements that are proven to be helpful in dealing with Syndrome X. By combining lifestyle changes with appropriate supplements, you can restore healthy blood sugar levels, lose weight, avoid catastrophic health complications and say good-bye to Syndrome X.

SOURCES:

http://www.nhlbi.nih.gov/
Riccardi G, Rivellese AA. "Dietary treatment of the metabolic syndrome - the optimal diet." British Journal of Nutrition 2000 Mar;83 Suppl 1:S143-8.

Thielecke F, Boschmann M. "The potential role of green tea catechins in the prevention of the metabolic syndrome - a review." Phytochemistry 2009 Jan; 70(1): 11-24.

Tionna AE, Lee SJ, Rognmo O, et al. "Aerobic interval training versus
continuous moderate exercise as a treatment for the metabolic syndrome: a pilot study." Circulation 2008 Jul 22; 118(4):346-54.

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