Healthy Habits Now

Create a plan for a healthier future and prevent metabolic syndrome

BY DR. NANCY STANLEY

As we move into summer it’s important to take a little time for introspect and to “go within.” One of my favorite quotes by Neale Walsch, “If you don’t go within you will go without,” is so true when it comes to our health. And often, what we don’t know is what hurts us. So, I want to challenge you to think beyond today. For example, what would 10 years from now look like if you continued on your present health journey? Did you know that almost 9 out of 10 Americans are considered unhealthy. I know this was not an attractive way to start off an article about health but stay with me.... there are juicy nuggets inside.important to take a little time for introspect and to “go within.” One of my favorite quotes by Neale Walsch, “If you don’t go within you will go without,” is so true when it comes to our health. And often, what we don’t know is what hurts us. So, I want to challenge you to think beyond today. For example, what would 10 years from now look like if you continued on your present health journey? Did you know that almost 9 out of 10 Americans are considered unhealthy. I know this was not an attractive way to start off an article about health but stay with me.... there are juicy nuggets inside.

88% of Americans are metabolically inflexible. So, what does that mean? Hang on I’m about to fill you in.

Metabolic syndrome is a cluster of biochemical and physiological abnormalities that increases your risk of heart disease, stroke and diabetes. Sounds scary right? Yes, you are right. It is scary but not untreatable or unpreventable.

Metabolic syndrome includes:

• Elevated blood pressure (above 130/85 or greater) or using an HBP medication.

• Elevated fasting blood sugar (100 mg/ dl or higher).

• Excess body fat around the waist (for women 35 inches or higher and men 40 inches or higher).

• Abnormal cholesterol levels (high triglycerides 150 mg/dl or higher or using a cholesterol medication.

• Low good cholesterol (HDL) or using cholesterol medicine.

To be diagnosed with metabolic syndrome, you would have at least three of these risk factors. This may not mean you have been diagnosed with diabetes or cardiovascular disease, but understanding how your body works and taking preventive steps will certainly help deter these diagnoses in the long run.

Understanding the Risks

One of the risk factors often overlooked that contributes to Metabolic syndrome is insulin resistance. Insulin is a hormone that helps your body use glucose-- a simple sugar made from the food you eat- - as energy. Your body becomes resistant to insulin when you take in excessive amounts of carbs. The average American takes in 13 times more carbohydrates than is needed for good health. This excess causes your cells to literally shut off to the energy your body has created from the foods you take in. When you have extra sugar and insulin in your body but cannot use it for activity, you become tired and listless, your energy levels plummet, and eventually it may lead to diabetes. Insulin resistance is also intricately connected to having excessive weight around the middle. Obesity, especially abdominal obesity, is increasingly common and proves to be an increased risk for diabetes. If you have this excessive belly fat, there are additional tests beyond fasting blood glucose that your doctor can perform that can give you the best information about your risk of diabetes.

One test to ask your doctor about is a HOMA-IR test. This test tells you how much insulin your body needs to keep your blood sugar levels in check. This test was designed to measure insulin

resistance, an early stage of type 2 diabetes that increases your risk of many chronic diseases. It generally cost about $21 to get this test done.

Other factors that play a role in metabolic syndrome include hormonal imbalance and smoking.

The Good News

Here are 4 things you can start today that will help reverse or prevent metabolic syndrome and insulin resistance:

• Cut Carbohydrates. Having some carbs are important, but getting them in a normal range– for most people cutting them a lot– will drastically lower your blood glucose levels.

• Eat whole, “real” foods. Stay away from processed foods. If it says low fat, low calorie or fat free then leave it at the store.

• Eat more healthy fats like butter, ghee, avocado oil, olive oil, grass fed meat.

• Eat only when you are hungry

• No GPS (Gluten, Potatoes and Starches). These have proven to cause dysregulation of your blood sugar and therefore increase the need for insulin.

If you have been diagnosed with metabolic syndrome, you might be anxious. But think of it as a wake-up call. It is time to get serious about improving your health. Making simple changes to your habits now can prevent serious illness in the future.

Dr. Stanley is founder of A Health Revival, which offers health education and coaching. She is a certified John Maxwell Coach, Physical Therapist and DISC and Health Coach.