The plague of the 21^st century

 When are we going to wake up? The obesity rate in the United States is growing by 1-2% every year, and childhood obesity is growing at an even faster rate. Obesity is linked to the major causes of death in this country (heart disease, stroke, diabetes, cancer) because of a condition called Metabolic Syndrome.

The most frustrating part of all this, is that we can prevent it and most of this country chooses not to. We choose to make drinking and eating our favorite past time. We choose to put off exercising every chance we get, rather than make it not an option – but a mandatory priority/necessity.

We are setting up our future to fail by continuing to give our children sugar based snacks and drinks. That problem is only compounded by the lack of activity that most children get.

Metabolic Syndrome is a very, very serious condition that too many people take lightly. It sneaks up on you, and you don’t see it coming until it’s too late. People refuse to take the necessary steps to prevent this situation because they “feel healthy”.

Neither myself, the FDA, or the AHA can emphasize enough – the importance of trying to live a healthy lifestyle. I used “trying” because you don’t have to be perfect, but the effort has to be made. Make eating healthy the norm, not the rarity. Make exercise a staple in your life, and not something you try to “fit in”.

The severity of this condition shouldn’t be taken lightly. Metabolic Syndrome is a disorder of energy utilization and storage, diagnosed by a co-occurrence of three out of five of the following medical conditions: abdominal (central) obesity, elevated blood pressure, elevated fasting plasma glucose, high serum triglycerides, and low high density cholesterol (HDL) levels. Metabolic Syndrome increases the risk of developing cardiovascular disease, particularly heart failure, and diabetes. Some studies have shown that the prevalence in the United States to be an estimated 34% of the adult population, and the prevalence increases with age.

Most people who suffer from this condition tend to be older, obese, sedentary, and a degree of insulin resistant. Stress is also a contributing factor. The most important factors are genetics, aging, diet (particularly those high in carbohydrates and sugar), sedentary behavior or low physical activity, disrupted sleep, mood disorders, and excessive alcohol use. The conclusion is that obesity and/or insulin resistance is the main cause of Metabolic Syndrome.

The glaring culprit for this condition is that the current food environment of this country contributes to the development of this condition. Our diet is mismatched with our biochemistry. Weight gain is associated with Metabolic Syndrome. The main clinical component of the syndrome is visceral fat, whereas the principal metabolic abnormality is insulin resistance. The continuous consumption of dietary carbohydrates and fat unmatched by physical activity/energy demand creates a backlog of calories turned into fat and thereby increasing insulin resistance exponentially.

Diets high in carbohydrates (especially sucrose and fructose) have been shown to increase triglycerides, which will lead to more visceral fat and insulin resistance. That progression will lead to chronic inflammation and in increased risk of high blood pressure and diabetes.

Restricting overall dietary carbohydrate intake is far more effective in reducing or preventing symptoms of Metabolic Syndrome than the commonly prescribed low fat diets (the FDA is just now starting to backtrack away from the “food pyramid” they used to preach, recommending that carbohydrates should make up the majority of one’s caloric consumption).

As I mentioned, the causes are not just dietary. Stress can contribute to Metabolic Syndrome by disrupting your hormonal balance. High cortisol levels will raise glucose and insulin levels – which in turn affects adipose tissue, increase insulin resistance, high blood pressure, heart disease and osteoporosis.

The take home message here is, you don’t have to be overweight to develop Metabolic Syndrome, which makes exercise even more important. Physical inactivity is a predictor of cardiovascular disease and mortality. Many components of Metabolic Syndrome are associated with a sedentary lifestyle, including increased central adipose tissue, reduced HDL’s, increased triglycerides, high blood pressure, and type-2 diabetes. Studies have actually shown that those who don’t exercise and watch television/or on computers for more than 4 hours per day have a twofold increased risk of Metabolic Syndrome.

As we get older, it becomes even more important that we exercise and not use the excuse that we are old and therefore can’t. Metabolic Syndrome affects 44% of the U.S. population over the age of 50.

If you develop Metabolic Syndrome, you can pretty much guarantee yourself becoming a diabetic. Along with that comes the risk of Cardiovascular Disease. Over 50% of people with Metabolic Syndrome have Heart Disease.

Hopefully everything you just read scares you. It should. Death should scare you. Sacrificing the quality of your life should scare you. Missing your kids, or grandkids grow up should scare you. You should want to make your life as long as you possibly can, and that life should be one of vitality, energy, and enjoyment – not in a wheelchair, or hospital bed, or worse.

The positive thing to this disease?…. There is a cure!….Productive Exercise and Eating Healthy.

No, unfortunately, there is no pill you can take. Just hard work, dedication, and prioritizing your health.

Studies have proven – not shown, but proven– increased physical activity (strength training and cardiovascular exercise), and following a low to moderate carbohydrate diet (with minimal sugar) can reduce your risk of Metabolic Syndrome by over 75%!

The 2 main culprits for developing Metabolic Syndrome are:

1. Insulin Resistance.
2. Obesity

Both of those are scientifically proven to be preventable! No medications needed, no surgical procedure necessary. Just a healthy lifestyle including 3 key factors (all 3!):

1. Strength Training.
2. Cardiovascular Exercise.
3. Healthy Diet.

As for Insulin Resistance, the only way you can prevent that is with Strength Training. Not cardio, not just eating right – Strength Training. Your muscles determine how you handle insulin and regulate blood sugar. Insulin sensitivity is key to preventing so many health issues not just Metabolic Syndrome. It is amazing how many people continue to look at weight training as something only for “Arnold Schwarzenegger Types”, or just simply “don’t like it” – when everyone should realize how much they need it.

It takes commitment, motivation, and will-power. Not skipping your workouts, rescheduling the ones you have to miss, making them a priority. Stop eating when your satisfied, rather than until you have to unbutton your pants. Learn how to enjoy the company of others without having it revolve around food.

Obviously, it sounds easier to follow than it is. But, what is the alternative if you don’t try?