As featured in Body+Soul Magazine

As a naturopath, I often talk about the concept of synergy; the 1 + 1 = 3 scenario where 2 things together create a more powerful outcome than these things separately. With many conditions and diseases, synergy make us really sick, relatively quickly. One of these synergistic syndromes is Metabolic Syndrome (MeS), also known as Syndrome X.

You have MeS if you tick 3 or more of the following 5 boxes:

  • Your waist is >94cm if you’re a man or >80cm if you’re a women
  • Low levels of ‘good’ cholesterol (or are on cholesterol lowering medication)
  • High triglyceride levels
  • High blood pressure (or are taking medication for high blood pressure)
  • Are insulin resistance or have been told you are ‘pre-diabetic’

The synergy of these conditions dramatically increase your risk to diabetes, stroke and heart disease and put bluntly, basically make you a ticking health-bomb. The wonderful thing about the human body however, is that it is capable of a remarkable comeback with a little investment of time, love and good nutrition! If you or someone you know has (or could have) MeS, here are some tips to help get you back on the path to good health.

Move it!

While any form of physical activity is better than nothing, research suggests short burst of high intensity exercise is better for metabolic health than steady-state cardio exercise. A systematic review on the best forms of exercise to improve cardiovascular fitness concluded that incorporating ‘all out’ exercise into your regime is a more achievable way of to reach a level of fitness that can start promoting long term health benefits for people with MeS.

Keep an eye on your waist measurement

Carrying excess weight around your tummy puts direct pressure on your organs, especially your liver and heart. Physical activity is important, but remember you can never exercise your way out of a bad diet!

Get rid of anything that is white

White bread, white pasta, white rice… These highly process carbohydrates have a high GI, causing your blood sugar and insulin levels to spike and putting direct pressure on your liver and waist line. Choose brown or wholemeal versions and try to keep your intake to just one or two meals per day.

De-flame!

MeS creates inflammation, meaning that you’re basically on fire from the inside. Your body becomes flooded in chemicals and hormones that harm your cells, making you sicker and sicker the longer it goes on. Reducing processed foods and refined sugars is a good start. Add in some leafy greens, oily fish (e.g. mackerel, salmon and sardines), avocado, olive oil and nuts and seeds to take things up a notch.

Common nutritional deficiencies in people who have Metabolic Syndrome

Nutritional deficiencies are common in MeS. Here are some of the common ones. Check with your health care provider before you commence supplementation.

  • Omega 3: helps maintain the health and integrity of our cells and keeps inflammation under control.
  • Vitamin C: a potent antioxidant, that also helps ‘mop up’ any damaged cells or cell debris
  • Magnesium: helps maintain healthy blood vessels and blood pressure.
  • Vitamin E: an antioxidant, that is usually always deficient in MeS patients.
  • Co enzyme Q10: vital for cellular energy and heart health. Will often be deficient if you take cholesterol lowering medication.