Best Ways To Boost Metabolism Without Pills – Can you guess what disease affects 40 percent of people over the age of 60? This is called metabolic syndrome, and unfortunately it doesn’t just mean your metabolism is slow or off.
Metabolic syndrome is a metabolic disorder involving not one but a combination of three or more health problems: abdominal obesity, high blood sugar, high triglycerides, high blood pressure, or low HDL (“good”) cholesterol.
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The term “metabolic” refers to the biochemical processes involved in the normal functioning of the body. When you have metabolic syndrome, your body is in a state of chronic failure. Metabolic syndrome increases the risk of serious and potentially fatal health problems, including heart disease, stroke, and diabetes.
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But there is good news. The hope is to restore your body’s metabolism and keep it healthy for life. The best ways to prevent metabolic syndrome include maintaining a healthy weight, exercising regularly, and following a plant-based diet that avoids foods that can slow down your metabolism.
In fact, losing 3 to 5 percent of your current body weight can lower triglycerides, blood glucose levels, and the risk of developing type 2 diabetes. Losing excess weight can also improve blood pressure, lower LDL (“bad”) cholesterol, and increase HDL cholesterol.
Learn about the common metabolic syndrome symptoms, risk factors, and causes you should know about, along with the foods, supplements, and lifestyle changes that can help prevent or cure this dangerous syndrome.
Metabolic syndrome is sometimes called dysmetabolic syndrome, metabolic disease, insulin resistance syndrome, or syndrome X. What is Digestive Syndrome? It’s actually a term for a bunch of conditions, including abdominal obesity, high triglycerides, high rapid blood sugar, high blood pressure, or low “good” HDL cholesterol. If a person has three or more of these metabolic risk factors together, they are diagnosed with metabolic syndrome.
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About 85 percent of people with type 2 diabetes also have metabolic syndrome. These people have a much higher risk of heart disease than the 15 percent of people with type 2 diabetes without metabolic syndrome.
It’s scary, but it’s true that many disorders associated with metabolic syndrome have no symptoms. However, there are several symptoms of metabolic syndrome that can be recognized.
A very common visual sign of metabolic syndrome is a large waist circumference: at least 40 inches for men and 35 inches for women. If most of your fat is around your waistline and not around your waistline, you have a higher risk of heart disease and type 2 diabetes.
If you have high blood sugar, you may experience signs and symptoms of diabetes, such as increased thirst, frequent urination, fatigue, and blurred vision.
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A normal fasting blood sugar level is less than 100 mg/dL. A fasting blood sugar level between 100-125 mg/dL is considered prediabetes. A fasting blood sugar level of 126 mg/dL or higher is considered diabetes. A fasting blood sugar level of 100 mg/dL or higher (or taking medication to treat high blood sugar) is considered a metabolic risk factor.
High blood pressure is another symptom and risk factor for metabolic syndrome that goes unnoticed unless you regularly check your blood pressure. Blood pressure 130/85 mm Hg. Art or more (or taking medication for high blood pressure) is considered a metabolic risk factor.
Another sign of metabolic syndrome is high triglycerides. Triglycerides are a type of fat or lipid in your blood. When you eat, your body doesn’t need to immediately convert calories into triglycerides. A triglyceride level of 150 mg/dL or higher (or taking medication to treat high triglycerides) is a metabolic risk factor for metabolic syndrome.
HDL cholesterol is often called “good” cholesterol because it helps remove cholesterol from the arteries. An HDL cholesterol level below 50 mg/dL for women and below 40 mg/dL for men (or taking medication to treat low HDL cholesterol) is a risk factor for developing metabolic syndrome.
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The two main causes of metabolic syndrome are being overweight or obese and being physically inactive. A 2017 study showed that one hour of strength training exercise was associated with a 29 percent lower risk of developing metabolic syndrome than no strength training exercise. Participants who combined aerobic exercise with strength training showed a 25 percent lower risk. Metabolic syndrome is a metabolic disorder directly related to insulin resistance, which is more common in obese and inactive individuals.
A healthy digestive system breaks down food into glucose. Next, insulin, a hormone produced by the pancreas, helps your cells use glucose as fuel. However, if you are insulin resistant, your cells do not respond to insulin in the normal way, so glucose cannot enter your cells as easily. This phenomenon causes blood glucose levels to rise even though the body tries to control glucose levels by producing more insulin.
If this goes on long enough, your body can’t produce enough insulin to maintain normal blood glucose levels, and you can develop diabetes. Since about 85 percent of people with type 2 diabetes have metabolic syndrome, if you develop diabetes, your chances of developing metabolic syndrome are greatly increased.
Additional risk factors that increase your chances of developing metabolic syndrome, unfortunately many of which are out of your control:
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In addition, researchers continue to study other health conditions that may play a role in metabolic syndrome.
Aggressive, heart-healthy lifestyle changes are usually the main treatment for metabolic syndrome because they target the underlying causes of the disorder. Recommended lifestyle changes usually include a heart-healthy diet, proper stress management, losing and maintaining a healthy weight, becoming more physically active, and quitting smoking.
If lifestyle changes don’t work, your doctor may prescribe medications to treat and control high blood pressure, high triglycerides, low HDL (“good”) cholesterol, and high blood sugar levels.
A physician’s primary goal in treating metabolic syndrome is to reduce the risk of coronary heart disease. The second goal of treatment is to prevent the symptoms of type 2 diabetes, if it has not yet developed.
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Avoid processed foods as much as possible. These frozen foods, packed in bags and boxes, are usually devoid of nutrients and contain unhealthy additives and preservatives that are not good for your health.
In fact, research has shown that eating fast food, one of the unhealthiest processed foods on Earth, increases the likelihood of metabolic syndrome in both children and adults. Additionally, Brazilian researchers have found that high consumption of highly-processed foods is associated with adolescent metabolic syndrome.
Artificial sweeteners have been directly linked to diabetes and metabolic syndrome. Accumulating evidence suggests that frequent users of sweeteners containing aspartame, sucralose, and saccharin may increase the risk of metabolic syndrome, type 2 diabetes, and cardiovascular disease in addition to weight gain.
Because diet sodas contain artificial sweeteners as well as other unhealthy ingredients, you’ll want to avoid these drinks. Studies show that diet soda consumption is associated with a significantly higher risk of some components of metabolic syndrome and type 2 diabetes.
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A 2009 study found that daily diet soda consumption increased the risk of metabolic syndrome by 36 percent and the risk of type 2 diabetes by 67 percent.
Trans fat is found in foods made from hydrogenated oils and fats such as margarine; baked goods such as cookies, cakes and pies; firecrackers; Glaze and coffee creamer. They raise LDL cholesterol and triglycerides, which is bad news for your waistline, heart health and metabolic disorders.
Consuming these two substances are the main culprits in the development of high blood sugar, insulin resistance and diabetes and metabolic syndrome. Sugar, especially when used to sweeten beverages, is a major culprit, as are refined carbohydrates.
A study conducted in Korea, where the incidence of metabolic syndrome is high, looked at the effect of refined carbohydrates on this metabolic disorder. The researchers found that “percentage of energy from carbohydrates in men and consumption of refined grains, including white rice, in women were associated with metabolic syndrome.”
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Limiting alcohol use is the key to metabolic syndrome and overall health. Excessive alcohol consumption can increase blood pressure and triglyceride levels. Alcohol adds extra calories to your diet and can lead to weight gain.
However, limited alcohol consumption (such as red wine) may be beneficial, according to a published meta-analysis.
While heavy alcohol consumption increases the risk of metabolic syndrome, “very low alcohol consumption appears to be associated with a reduced risk of metabolic syndrome.”
Men should drink no more than two alcoholic drinks a day, and women no more than one drink a day. One drink is considered 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits.
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When it comes to promoting metabolic syndrome and good health in general, you want to focus on eating whole, real, high-quality foods.
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