WHAT IS METABOLIC SYNDROME? - AUGUST 2017 - VOLUME 9, ISSUE 5

I hope you're continuing to enjoy a fun and relaxing summer! This month I would like to draw your attention to a disorder that was only identified less than 20 years ago. In spite of this, it affects about 40% of the population aged 60 and over. It is called metabolic syndrome. As the obesity epidemic increases, younger people, even children, are increasingly affected, as well.​ Read on below...   These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better, it is a step toward longevity. We now offer Physiotherapy Services and Laser Rehabilitation Clinically proven to eliminate pain! Volume 9, Issue 5 What is Metabolic Syndrome?​ Ramila Padiachy Doctor of Natural Medicine (DNM)® Ramilas Healing Arts Clinic 1437 Woodroffe Avenue Ottawa ON (map) 613.829.0427 info@ramilas.com What is Metabolic Syndrome? If you have metabolic syndrome, it does not simply mean that your metabolism is out of whack. Metabolic syndrome (sometimes referred to as syndrome X) is a metabolic disorder defined as a combination of 3 or more of the following health issues: abdominal obesity (a large waistline, 35 inches for women, 40 inches for men; 'apple' shape) high fasting blood sugar high triglyceride levels (a type of fat found in the blood) high blood pressure low HDL ('good') cholesterol Metabolic syndrome is not a disease. It is a group of risk factors - risk factors for some major diseases that affect a large number of people, namely heart disease, stroke and type 2 diabetes. Other risk factors for metabolic syndrome include: age physical inactivity a poor diet, e.g. processed foods, high amounts of sugar and other refined carbohydrates, trans fat, diet soft drinks low-grade inflammation throughout the body a fatty liver (non-alcoholic fatter liver disease or NAFLD) polycystic ovarian syndrome (PCOS) - see our March 2017 newsletter gallstones breathing problems during sleep, such as sleep apnea heavy alcohol consumption (However, very light alcohol intake is actually associated with a reduced risk of metabolic syndrome. This means no more than 2 drinks per day for men, and 1 for women. One drink is 12oz of beer, 5oz of wine or 1.5oz of liquor.) Prevention and Treatment of Metabolic Syndrome Prevention The best preventive strategies for metabolic syndrome are: maintain a healthy weight be physically active eat a healthy diet (see below for details) manage stress effectively don't smoke Treatment Heart-healthy lifestyle changes are typically the main treatment for metabolic syndrome. In other words, do as recommended for prevention of metabolic syndrome above, and you will, to a large extent, treat it. Let's look in more detail at how you might accomplish this. Maintain a healthy weight Through eating a healthy diet and exercising, losing weight can reduce insulin resistance and blood pressure. Foods that make metabolic syndrome worse: Avoid processed foods (including fast food) as much as possible; they are typically filled with additives and preservatives that are bad for your health. Artificial sweeteners, including aspartame, Splenda, sucralose and saccharin may increase your risk of excessive weight gain, as well as the development of metabolic syndrome, type 2 diabetes and cardiovascular disease. Avoid diet soft drinks! Trans fats are found in food made with hydrogenated oils and fats, such as margarine and shortening, and in baked goods (cookies, cakes, pies, coffee creamers). They raise LDL cholesterol and triglyceride levels, which are bad for your waistline, heart health and metabolic disorders. Sugar and other refined carbohydrates are major contributors to high blood sugar levels, insulin resistance, the development of metabolic syndrome, and type 2 diabetes. Limit alcohol consumption; as noted above, light alcohol consumption is not a risk factor for metabolic syndrome, however, heavier consumption is. Food that help prevent and treat metabolic syndrome: Fish and other foods with omega-3 fatty acids: The omega-3 found in wild-caught, cold water fish helps to regulate heartbeat, reduce blood pressure, decrease blood clot formation, and reduce overall inflammation. This decreases the risk of heart attacks and strokes. Omega-3 foods also help to lower LDL cholesterol and triglycerides. Other foods rich in omega-3 include walnuts, flaxseeds, natto and grass-fed beef. Vegetables: Dark leafy greens (e.g. kale, spinach), avocado, broccoli, cabbage, different colours of bell peppers, squash, eggplant, arugula and carrots are a few of the healthy options for increasing your daily intake of vegetables which are loaded with disease-fighting anti-inflammatory antioxidants and phytonutrients. Avocados have been clinically associated with lower risk of metabolic syndrome in the U.S.; it is believed this is because avocados benefit the gut. Fruits: In moderation (because of the natural sugar), daily fruit consumption helps to ward off metabolic syndrome. In particular, pomegranate and pomegranate seeds have been shown to help ameliorate metabolic syndrome. Legumes, such as kidney beans, lentils, chickpeas, black-eyed peas and lima beans are rich in fibre and protein. They help to keep blood sugar stable, and have been shown to reduce the risk of metabolic syndrome. Whole grains, like oatmeal and brown rice, are high in fibre, have proven benefits for diabetes and heart health, and help keep your waistline in check. Physical activity Regular, moderate intensity physical activity, such as walking briskly, will help control your weight. At least 30 minutes per day is recommended; however, you can start more gradually if you need to and work up to that. The good news is you can prevent or reduce your risk of metabolic syndrome with healthy lifestyle choices. However, if you would like help maintaining a healthy weight, or with any other aspect of metabolic syndrome, please contact me at 613.829.0427. I'll be more than happy to help you. Supplements There are some Nature's Sunshine supplements that are relevant to this newsletter. You can find information about these products and purchase them in our online store: • Berberine • Blood pressurex • CardioxLDL • CoQ10 • Garlic, High Potency • Grapine • GreenZone • Hawthorn • Super Omega-3 • Vitamin D3 • Zambroza For additional information, email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Visit our website where you can see back issues of this newsletter, information about services and our clinic, and order products. References: What is metabolic syndrome? webmd.com/heart/metabolic-syndrome/metabolic-syndrome-what-is-it#1 Accessed July 17, 2017. Axe J. Metabolic syndrome: proven diet & natural treatment plan. draxe.com/metabolic-syndrome/ Accessed July 17, 2017. What is metabolic syndrome? nhlbi.nih.gov/health/health-topics/topics/ms Accessed July 17, 2017. Abdominal fat and what to do about it. Harvard Health Publications, September, 2005, updated October 9, 2015 health.harvard.edu/staying-healthy/abdominal-fat-and-what-to-do-about-it Accessed July 17, 2017. Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.    Stay Tuned!! I am so excited that The BELLY OF THE BEAST is in the final stages of publishing.