Metabolic syndrome (also called syndrome X or insulin-resistance syndrome) is a collection of conditions that often occur together and can increase your risk of type 2 diabetes, stroke and heart disease. Natural remedies to reverse metabolic syndrome are eating a healthy diet, exercising regularly, not smoking and losing weight will reduce your risk of the diseases associated with metabolic syndrome. You can follow our diet plan to reverse metabolic syndrome.
Metabolic syndrome is a collection of disorders that occur together and increase your risk of developing type 2 diabetes or cardiovascular disease (stroke or heart disease). The causes of metabolic syndrome are complex and not well understood, but there is thought to be a genetic link. Being overweight or obese and physically inactive adds to your risk. Metabolic syndrome is sometimes called syndrome X or insulin-resistance syndrome.
Causes of metabolic syndrome
As we get older, we tend to become less active and may gain excess weight. This weight is generally stored around the abdomen, which can lead to the body becoming resistant to the hormone insulin. This means that insulin in the body is less effective, especially in the muscles and liver.
Diagnosing Metabolic Syndrome
Metabolic syndrome and other blood-sugar disorders frequently go un-diagnosed. Patients who, for inexplicable reasons, had never been diagnosed by endocrinologists or diabetologists are in majority. A recent study found that more than half the patients hospitalized for heart problems had glucose intolerance or full-blown diabetes.
Each symptom of metabolic syndrome is associated with an increased risk of diabetes and heart disease. Combined, the risk becomes even higher. You have metabolic syndrome if you have three or more of the following signs:
•A waistline of more than 40 inches if you are a man or 35 inches if you are a woman. (Use a tape measure placed over your belly button. Bear in mind that an estimated 25 percent of thin people also have insulin resistance.)
•Elevated fasting glucose (blood sugar) above 100 mg/dl.
•Fasting insulin levels above 10 mcIU/ml.
•Blood pressure above 140/90 mm Hg.
•Triglyceride above 150 mg/dl.
•LDL (low-density lipoprotein cholesterol) above 130 mg/dl.
•HDL (high-density lipoprotein cholesterol) below 35 mg/dl.
Diet plan to reverse metabolic syndrome
To reverse or prevent metabolic syndrome, you need to emphasize nutrient-dense, quality protein (fish, chicken, eggs), and fiber-rich vegetables (salads, broccoli, cauliflower). You also want to avoid eating empty starches (bread, pasta) and sugary foods (anything tasting sweet). This approach helps stabilize blood sugar and insulin levels. Eggs make for a protein-rich breakfast that will stabilize your blood sugar and leave you less hungry for a day and a half. Free-range “omega-3” eggs are especially good. By following this type of eating plan, your energy levels and overall sense of well being will likely improve in three days—and in many people on the first day. Yes it’s a diet, but you’ll find this plan easier to follow than you might think.
Breakfast | Omelet (2 to 3 eggs) with a filling of sauteed mushrooms and red bell peppers. Blueberries and kiwi fruit on the side. Low-cal “greens” drink made from powdered phytonutrients and green plants.
Lunch | At a restaurant, order a grilled chicken breast without the bun. Ask to substitute steamed vegetables for fries. Iced green or black tea.
Dinner | Salmon fillet seasoned with basil and oregano and pan-fried in extra-virgin olive oil. On the side, grilled vegetables sprinkled with diced garlic sauteed in a bit of olive oil, and three tablespoons of brown rice. Sparkling mineral water with lime wedge.
Breakfast | Scrambled eggs with diced turkey, scallions, and water chestnuts. Melon and berries on the side. Herbal ice tea, such as mint, chamomile, or raspberry leaf.
Lunch | Brown bag tuna salad, made with canola mayonnaise, on a bed of romaine lettuce with a few cherry tomatoes and cucumber slices. Scoop up some of the tuna with a few wheat-free nut crackers. Rooibos iced tea.
Dinner | Baked Cornish game hen rubbed with diced garlic and rosemary. On the side, mushrooms and spinach leaves sauteed in olive oil. Homemade lemonade, made by squeezing juice from one lemon into
a glass of cold water, sweetened with stevia drops.
Breakfast | Breakfast burrito, using a low-carb (3 to 4 grams) whole-wheat tortilla stuffed with scrambled eggs and melted Brie. On the side, mix raspberries into unsweetened Greek yogurt. One cup mild organically grown coffee.
Lunch | Chicken Caesar salad (no croutons). Iced herbal tea.
Dinner | Stir-fry shrimp in extra-virgin olive oil, adding a little pesto when almost done. For a side dish, bake asparagus tips covered with a few onion slices and diced sage. Small amount of purple (or brown) rice. Sparkling water with lemon wedge.
Dietary Principles to Live By
Because metabolic syndrome is a nutritional disease, the most straightforward way to prevent or reverse it is by improving your eating habits. This may call for a wholesale revision of your diet, and that may present a challenge to your willpower. But if you tackle each change a step or two at a time, you’ll find yourself on the way to better health in a few weeks.
Eat small, frequent meals
Eating large meals can flood the bloodstream with glucose and insulin. Experiment until you find that you feel your best.
Eat fresh foods
Emphasize fresh foods and condiments. Fresh is better than frozen, but frozen foods are better than packaged foods (e.g., those sold in boxes, bottles, jars, or bags).
Eat healthy proteins
Stick with healthy proteins, such as fish, chicken, and turkey. Small amounts of legumes are all right, but they’re high in carbohydrate calories.
Eat vegetables and fruits
Eat a lot of high-fiber, non-starchy vegetables, such as salads, broccoli, cauliflower, and spinach. Similarly, stick to nonstarchy fruits, such as raspberries, blueberries, and kiwi. Eat generous amounts of non-starchy vegetables, like cucumbers, bell peppers, dark leafy greens, zucchini, eggplant, squash, asparagus, broccoli, cabbage, Brussels sprouts, beans, radishes and spinach.
Use olive oil
When cooking, use olive, macadamia, or avocado oils. Occasional use of canola oil is fine. Keep saturated fats and trans-fats to a minimum, but consume moderate amounts of monounsaturated oils, such as olive oil and some nut oils.
Eat fish several times a week
Emphasizing wild, cold-water fish high in omega-3 fatty acids, such as salmon and sardines. Or take omega-3 supplements.
Eat foods high in magnesium
which research has linked to lowering the incidence of metabolic syndrome. One gets magnesium by eating plenty of whole grains, leafy green vegetables (spinach is a great source) as well as almonds, cashews and other nuts, avocados, beans, soybeans, and halibut.
Herbal ice tea
Drink mineral waters and herbal iced teas instead of soft drinks, juices, energy drinks, or alcoholic beverages. Cut back on alcohol, avoiding beer especially. (Even small amounts of alcohol can elevate triglyceride levels.)
Reduce portion size
Reduce portion sizes. Large amounts of foods, particularly carbohydrates, have a greater impact on glucose tolerance.
Limit grains and carbs
Limit your intake of whole-grain carbohydrates, but some colored rice (brown, red, or purple) and an occasional yam are probably all right for most people.
Avoid refined sugar
Avoid foods made with refined sugars and simple carbohydrates, such as white bread, pasta, pizza, sugary soft drinks, and desserts.
Avoid corn, soy and sunflower oil
Avoid corn, soybean, and safflower oils, as well as partially hydrogenated vegetable oils.
Add proteins to snacks
When snacking include a little protein, such as chicken, hard cheese, or home-made trail mix.
Finally, know that except in severe cases, the cure for metabolic syndrome rests with you and you alone. Your health care provider can help you, but only you can get yourself back on the road to good health.