Movement, Metabolism and More

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In the heat of summer, it’s easy to make excuses not to exercise, not to cook, and to just give in to the “lazy, hazy, crazy days of summer”.  However, with a bit of creativity, you can beat the heat, combat metabolic  syndrome, and prevent cancer while enjoying yourself.

First of all, let’s take a look at “metabolic syndrome”, also know as “Syndrome X”.  This is a condition that increases risks for heart disease and diabetes and whose prevalence is rapidly growing in the U.S.  In fact, 1 out of 4 American adults have this syndrome and an ever increasing number of obese children are likely to suffer from metabolic syndrome before age 20.  This syndrome reflects a metabolic disturbance called insulin resistance and has been shown to be related to obesity and sedentary lifestyle.  The principal risk factors are:
• abdominal obesity (i.e., an apple-shaped body with fat clustered around the waist)
• high blood pressure
• low levels of (the “good”) high-density cholesterol   (HDL-C)
• high levels of blood triglycerides

Some studies show that sedentary adults ages 45-68 have a 100% chance of developing the syndrome.  Those who suffer with metabolic syndrome are more likely to suffer with heart attack, stroke, or diabetes, as well as some cancers.

Besides daily activity and consumption of delicious summer fruits and vegetables as part of a healthy well-balanced diet, evaluate your stress level.  Increased levels of the stress hormone, cortisol, can increase the accumulation of abdominal fat which is a  contributing factor to metabolic syndrome and to insulin resistance in particular – all good reasons to exercise, consume a lean  protein, high fiber, nutrient rich diet, and to participate in yoga, tai chi, Qi Gong, and meditation.

The bottom line is move more, eat better, and breathe through your stress.
Have a Happy, Healthy, Safe and Fit Summer!

Associated Illnesses
• type 2 diabetes
• cardiovascular disease (e.g., heart attack hypertension, stroke)
• nonalcoholic fatty-liver disease
• breast and colon cancer
• sleep apnea
• polycystic ovarian syndrome
• erectile dysfunction and female sexual dysfunction

Identifying Metabolic Syndrome
According to the National Cholesterol Education Program (NCEP), metabolic syndrome is identified by the presence of three or more of these metabolic abnormalities:

Component

Men

Women
abdominal obesity waist circumference greater than 40 inches waist circumference greater than 35 inches
fasting blood           triglycerides equal to or greater than 150 mg/dl equal to or greater than 150 mg/dl
blood HDL Less than 40 mg/dl Less than 50 mg/dl
blood pressure equal to or greater than 130/85 mm Hg equal to or greater than 130/85 mm Hg
fasting blood glucose equal to or greater than 110 mg/dl equal to or greater than 110 mg/dl

mg/dl = milligrams per deciliter; mm Hg = millimeters of mercury
Source:  NCEP 2001.