Metabolic Syndrome

America’s Health Status one-third of U.S. adults (35.7%) are obese. 17% (12.5 million) of children 2—19 years are obese. Top leading causes of death (2010)

Heart disease: 597,689Cancer: 574,743Chronic lower respiratory diseases:138,080Stroke 129,476

Life expectancy (2011) is 78.64 years of age

What is Metabolic Syndrome?

Group of conditions increasing risk for heart disease, stroke, and diabetes

- conditions include: increased blood pressure, high blood sugar levels, excess body fat, and abnormal cholesterol levels

Having one of these conditions does not mean you have metabolic syndrome, but one or more can increase your risk.

Risk Factors

Age – increases with age Abdominal Obesity – “apple” shape Lipid profile – raised triglycerides & low HDL Insulin Resistance – glucose intolerance can

evolve into diabetes –level hyperglycemia Blood Pressure – normal range 120/80 Other Diseases – high blood pressure, heart

disease, fatty liver disease, polycystic ovary syndrome

Complications …when left untreated

Heart diseaseDiabetesStrokeDementia

Symptoms

No clear signs or symptomsIndicators include….

Large visible waistlineHigh blood sugar related to Type 2 DiabetesHigh blood pressure

Diagnosis

Physical exam and blood testing- waist circumference

> 35in female >40in male- HDL “good cholesterol”

<50 mg/dL for women <40 mg/dL for men - blood pressure 130/85 or higher- fasting blood sugar >100mg/dL

3 of the 5 risk factors can lead to a proper diagnosis

Prevention of Metabolic Syndrome

7% Weight Loss GoalDecrease Your Risk in as Little as 3

Weeks!Self Monitoring is Key!• BMI Formula:

(Weight (lbs)/ (height (in)^2)) * 703.1

Nutrient Recommendations

Total Fat- 25-35% Saturated - >7%

Calories Monounsaturated-

<20% Calories Polyunsaturated- <10%

Calories

Carbohydrates- 50-60%

Protein- approx. 15%

Dietary Fats and Your Numbers

Saturated Fats- ↑LDL cholesterol Animal products, butter, coconut oil, palm oil

Monounsaturated Fatty Acids- ↓LDL↓TG, ↑HDL (only with low fat diet) Canola oil, olive oil, peanut oil, sunflower oil,

avocados, nuts & seedsPolyunsaturated Fats- ↓LDL ↓ HDL*

Soybean, corn and safflower oil, oily fish (salmon, tuna, mackerel, herring & trout) and most nuts & seeds.

Polyunsaturated Fats- The Omegas

Omega-3: include EPA & DHA, not made in the body. Food sources include salmon, tuna, sardines, mackerel, shellfish, walnuts, flaxseeds, canola & soybean oils. AHA recommends people with CHD consume 1g of

Omega-3 FA per day. Individuals with high TG may need 2-4g per day.

Omega-6: not made in the body. Food sources include soybean, safflower, sunflower or corn oils.

The DASH DietGroup Recommende

d Servings/ Day

Example of 1 Serving

Grains 6-8 1 slice bread

Vegetables 4-5 ½ cup cooked carrots

Fruits 4-5 ½ cup fresh strawberries

Low Fat/Fat Free Dairy

2-3 1 cup (8 oz) Skim Milk

Meat, Poultry, Fish

6 or Less 1 oz. Grilled Chicken

Nuts, Seeds, Legumes

4-5 per Week 2 Tbsp. Peanut Butter

Fats & Oils 2-3 1 Tsp. Vegetable oil

“Dashing” Through the Market

Purchase Food in its Most Basic Form- Cost of Convenience.

Produce: Fresh or Frozen over Canned

or Dried Read the Ingredient Labels

Whole Grains Sodium Content

Plan One Meatless Day per Week

Stock Up on Basic Spices

EXERCISE & METABOLIC SYNDROME

THERAPEUTIC LIFESTYLE

CHANGE

TREATMENT & PREVENTION

GOALS

MAINTAIN HEALTHY WEIGHT INCREASE & MAINTAIN PHYSICAL

ACTIVITY

EXERCISE COMBINED WITH A HEALTHY DIET

HOW MUCH EXERCISE?

MODERATEWALKING BRISKLY12 MILES/WEEK

• VIGOROUS =MORE BENEFITS

• STRENGTH TRAINING