Post on 01-Jun-2015
description
Metabolic Syndrome
Metabolic Syndrome Defined
•A group of medical conditions that increases your risk for heart disease, stroke, and diabetes
Diagnosis of Metabolic Syndrome
Blood pressure of 130/85 or higher
Fasting blood sugar of 100
mg/dL or higher
Increased waist circumference-
Men: 40”+Women: 35”+
Low HDL cholesterol-
Men: <40 mg/dLWomen: <50
mg/dL
Triglycerides of 150 mg/dL or
higher
Metabolic syndrome occurs when a person has at least 3 of
the following symptoms:
Important Risk Factors
•Apple-shaped midsection▫Extra weight around the middle of the body
• Insulin resistance▫Body is unable to utilize insulin effectively to
control blood sugar levels.
Other Risk Factors•Age
▫Increased incidence as age increases
•Race▫Greater risk in Hispanics and Asians
•History of Diabetes▫Family history of Type 2 Diabetes Mellitus
•History of Other Medical Conditions▫High Blood Pressure, Polycystic Ovarian Syndrome,
Cardiovascular Disease
Complications of Metabolic Syndrome
• Diabetes▫ Insulin resistance can
lead to increased blood sugar values resulting in Type 2 Diabetes
• Cardiovascular Disease▫Plaque build up in
arteries and high blood pressure can cause heart attack or stroke
Improving Metabolic Syndrome
•Eat Healthy▫Low Cholesterol▫Low Sodium▫DASH Diet
• Increase Physical Activity▫Include 150-300 min/week
•Lose Weight▫Aim for 7% weight reduction
•Stop Smoking
Heart Healthy Nutrition• Limit daily cholesterol intake to 200 mg
▫ Opt for egg whites instead of whole eggs
• Avoid foods high in saturated and trans fats▫ Butter▫ Whole Milk▫ Fried Food▫ Pastries, Cookies, Desserts
• Include healthier mono- and polyunsaturated fats▫ Almonds, Walnuts▫ Peanut Butter▫ Sunflower Seeds▫ Ground Flaxseed
• Choose fat free dairy products ▫ Skim Milk▫ Fat Free or Lite Yogurt
Sodium Recommendations• Recommendation:
• 1,500-2,300 mg
• 1 tsp of salt equals approximately 2,300 mg of sodium
• Estimated Intake:
• For Men▫ 4,200 mg
• For Women▫ 3, 300 mg
DASH Diet: Eating Well
•Fruits and Vegetables▫8-10 servings per day
•Whole Grains▫6-8 servings per day
•Fat Free Fat Dairy▫2-3 servings per day
•Fish, Poultry, Lean Meats▫6 servings or less per day
•Nuts, Seeds, Legumes▫4-5 servings per week
DASH Serving Sizes•Vegetables
▫1 cup leafy green veggies▫½ cup raw or cooked veggies
•Fruits▫1 tennis-ball sized apple, plum, orange, etc.▫½ cup fresh or frozen fruit
•Whole Grains▫1 slice whole wheat bread▫1 oz. dry cereal▫½ cup cooked pasta, rice, or cereal
DASH Serving Sizes• Fat Free Dairy
▫1 cup skim milk▫6 oz. of fat free or lite yogurt
• Lean Meats▫1 oz. cooked meat, poultry, or fish▫1 egg
• Nuts, Seeds, Legumes▫2T peanut butter▫1/3 cup or 1 oz. nuts▫2T or ½ oz. seeds▫½ cup cooked legumes
Physical Activity Goals• GOAL: 30-60 min of moderate activity 5 days a week
• Averages to 150-300 min of weekly activity
• Vary your routine▫Moderate to Intense Walking, Jogging, or Running▫Aim for 10,000 steps a day!▫Swimming or Water Aerobics▫Yoga or Pilates▫Weight-Bearing Exercise▫Gym Equipment: Stationary Bike, Elliptical, Treadmill
Weight Loss Goals
•Combine healthier eating habits with increased physical activity
•Decrease current daily calorie intake by 500 calories
•Aim for 1-2 lbs. weight loss each week
•Weight loss of 7% of total weight can significantly decrease risk for diabetes
Other Goals• Self Monitoring
▫ Keep written food and exercise logs to maintain goals
• Reduce Stress▫ Take a 10 minutes each day for stress relieving techniques
including deep breathing, yoga, or meditation
• Get Plenty of Sleep▫ Aids metabolism, reduces stress, and allows you to feel
refreshed and ready for the day
• Quit Smoking▫ Helps decrease insulin resistance and risk for heart disease
References
•ADA Nutrition Care Manual▫ http://nutritioncaremanual.org
•Mayo Clinic▫ http://www.mayoclinic.com/health/metabolic%20syndrome/DS00522
•National Heart Lung and Blood Institute▫ http://www.nhlbi.nih.gov/
•WebMD▫ http://www.webmd.com/heart/metabolic-syndrome/default.htm