What is the biggest myth about metabolic syndrome

Myth no. 1:  Metabolic Syndrome is a single disease

Fact: Metabolic Syndrome is not a single disease but it’s a cluster of medical conditions that occur together in combination as listed in the following sections

Myth no. 2: Metabolic syndrome is rare

Fact: Given today’s lifestyle we can say almost 1 in 3 people suffer from metabolic syndrome. Metabolic Syndrome also called MetS or syndrome X is a commonly found disease all over the world

Myth no. 3: Metabolic Syndrome can be diagnosed with a single blood test. 

Fact: Metabolic syndrome diagnosis is clinically made after many blood tests to know about the key factors listed below

Myth no. 4: Metabolic syndrome can be treated only with medications 

Fact: Metabolic syndrome can be prevented and or treated by following dietary disciplines, and lifestyle changes.

Myth no. 5: Metabolic syndrome is a genetic disease 

Fact: It’s a combination of both genetic and lifestyle factors that cause metabolic syndrome. Following some physical exercises, dietary discipline & yoga as listed below helps improve our metabolism & hence overcome metabolic syndrome.

What is metabolic syndrome and what are its symptoms?

 

It is the abnormality that occurs in the metabolism. It is also called insulin resistance syndrome, MetS, dysmetabolic syndrome, or syndrome X is not a single disease but it’s a group of characteristics like obesity; especially around the waist, high blood pressure, high blood sugar levels, and high triglycerides. Having just one of these conditions doesn’t mean you have metabolic syndrome but; it does mean that you have a greater risk of serious disease and if we develop more of these conditions our risk of complications such as type 2 diabetes and heart disease upsurges even higher & converts our health conditions into life-threatening diseases as mentioned above. The metabolic syndrome is considered to be caused by an underlying disorder of energy utilisation and storage in the human body. The metabolic syndrome causes an increased risk of heart disease, brain stroke and type 2 diabetes, kidney disease, and non-alcoholic fatty liver disease.

What is metabolism?

Metabolism is the vital chemical reaction that takes place in the cells of the organisms that helps in absorbing blood glucose (blood sugar) & utilize it as an energy to perform various body functions. The three main functions of metabolism are as follows;

• The conversion of the energy in food into the energy needed to run cellular processes;
• The conversion of food into building blocks for proteins, lipids, nucleic acids, and some carbohydrates and
• The elimination of metabolic wastes such as nitrogen compounds, carbon dioxide, phosphates, sulfates, etc.

These reactions allow organisms to grow and reproduce, maintain structures, and respond to their environments. The word “metabolism can also refer to the sum of all chemical reactions that occur in living organisms, including digestion and the transportation of substances into and between different cells.

What are the causes of metabolic syndrome?

Metabolic syndrome is closely linked to being overweight or obese and physical inactivity. It’s also associated with a condition called insulin resistance. Normally, our digestive system breaks down the foods we eat into sugar. Insulin is a hormone made by our pancreas that helps sugar enter our cells to be used as energy. In the condition of insulin resistance, cells don’t respond normally to insulin and glucose can’t enter the cells easily as a result our blood sugar levels elevate.

What causes obesity and overweight?

As mentioned above the fundamental cause of obesity and overweight is an imbalance between calories (energy) consumed and calories (energy) utilized. Generally, there have been:

• Increased intake of energy-dense foods that are high in fat and sugars; and
• Increased levels of physical inactivity due to the increasingly sedentary nature of many forms of work, changing modes of transportation, and increasing modernisation.

Considerable changes that have taken place in dietary and physical activity patterns are often the result of environmental and societal changes associated with the development and lack of supportive policies in sectors like health, environment, agriculture, transport, urban planning, and food processing.

What causes insulin resistance?

Insulin resistance (IR) is a pathological condition that causes cells either to fail to respond normally to insulin or down-regulate insulin receptors in response to the condition called hyperinsulinemia. Insulin is a hormone released by our pancreas in response to carbohydrates consumed in the diet. It facilitates the transport of glucose from the blood into cells, thereby reducing blood glucose (blood sugar). In the condition of insulin resistance, the same amount of insulin does not have the same effect on the transport of blood glucose; as a result, the blood sugar levels elevate. There are many causes of insulin resistance the risk factors for insulin resistance include obesity, a sedentary lifestyle, and family history of diabetes, various health conditions, and certain medications. Insulin resistance is considered as one of the significant causes of metabolic syndrome.

CONCLUSION:

Improve metabolism through physical exercise & eating healthy food –

Metabolism is the amount of energy or calories our bodies need to function. The faster our metabolism is the more calories or energy we burn during our daily activities. When this process of generating, storing, and transmitting energy gets adversely affected our body may become vulnerable to metabolic inconsistencies which can lead to health problems and type 2 diabetes is one of the classic examples of metabolic syndrome. Exercise and strength training play a key role in boosting metabolic rates and keeping weight under control.

• Walking – We take walking for granted as it is one of the best exercises for boosting our metabolism. It burns a lot of calories and is good for our heart and lungs. Go for a brisk walk in the morning for at least 5 days a week & 45 minutes a day. Apart from metabolism, it improves the health of the heart & lungs.
• High-intensity interval training – Include interval training in your cardio routine and burn more calories in less time. For example, run for a minute then walk for two minutes. Repeat this pattern for at least 20 to 30 minutes per day.
• Weight training – Add muscle mass to the body and one can burn more calories at rest. Make sure to choose a total body strength routine.
• Don’t skip meals – Especially breakfast in the morning. We need to keep the furnace burning and we burn calories as we digest food. Make sure to have fresh & healthy food for breakfast like oats, boiled eggs, dry fruits, and fresh fruits like apples, bananas, and oranges, etc.
• Eat fat-burning foods – Fat-burning ingredients like protein-rich food, spicy peppers, and green tea have been proven to boost metabolism. Eat some form of these foods, especially protein-rich foods like fish, chicken, egg or egg yolk, spinach, beans, legumes, cauliflower, and broccoli at every meal. Protein is especially important as it takes more calories to digest than other foods and also helps the body build fat-burning lean muscle tissue.
• Get a good night’s sleep – Studies have shown that sleep deprivation and sleep disorders may have profound metabolic and cardiovascular implications.

Improve metabolism through Yoga –

• Halasana (Plow Pose) – 

This position increases circulation in the thyroid, adrenal, and pituitary glands leading to a release of feel-good endorphins and hormones which balance the metabolic system. It also gives a good stretch to our glutes and lower back.

How to do it – Lie on your back and lift your legs straight up towards the ceiling. Keep your arms on the sides of your body with your palms facing down & press onto your hands and lift your legs over your head and touch the floor. Hold for a few seconds and repeat it at least 2 to 3 times.

• Salamba Sarvangasana (Shoulder Stand)

The asana turns your world upside down and gets your stubborn fat cells moving. During this pose, blood rushes to your upper body, delivering a good amount of oxygen to your heart and brain as well as nourishing the thyroid gland which regulates the metabolism. This yoga makes it easier to lose weight with the thyroid.

How to do it – Lie on your back with your arms alongside your body. Lift your legs till they are at 90 degrees, toes pointing at the ceiling. Hold the position for as many seconds as possible & repeat this asana at least 2 times as per your comfort.

• Parivrtta Utkatasana (Twisted Chair) 

Bending your body in unusual ways triggers your internal organs and helps in digestion. Please remember that a good digestive system leads to good metabolism.

How to do it – Stand with your feet together. Bend your knees and lower your hips as if you are sitting in a chair. Bring your palms together in front of your chest. Rotate your spine and bring your right elbow to your left knee. Hold for 30 seconds and switch sides. Repeat this asana at least 5 to 10 times.

• Anjaneyasana (Crescent Lunge Pose)

This asana speeds up metabolism by increasing the heart rate. It’s also good for strengthening the legs and opening up the pelvic area, making it most beneficial for those who sit long hours at work.

How to do it – Stand on the mat. Step back with one leg and keep the heel lifted with weight on the ball of the foot. Position the other leg far ahead so that when you bend your knee, it stays over the foot not extending past it. Balancing on the ball of the foot at the back, lower your body down and then lift your arms towards the sky. Look straight ahead or up if your neck feels comfortable. Stay in the posture for 15-30 seconds, then relax and change your legs. Repeat this asana at least 4 to 5 times.

• Setu Bandha Sarvangasana (Bridge Pose)

The thyroid glands get a massage during this pose and release hormones that trigger our metabolism.

How to do it – Lie on your back with your knees bent and position your feet flat on the floor at hip-width apart. Slide the arms alongside the body and lightly touch your heels with your fingertips. Press your feet into the floor, inhale, and lift your hips upwards. Keep your arms beneath you and try to clip your hands together. Hold this pose for 45 to 60 seconds and slowly lie flat again. Repeat it at least 3 to 5 times.

• Kapalbhati Pranayam (Skull shining breathing)

Finish your yoga routine with this five minutes breathing exercise. This technique can stimulate the functioning of the endocrine organs which affects the metabolic rate positively.

How to do it – Sit on the floor with folded legs. Keep the spine straight, close your eyes, and place your palms on your knees. Now take a deep breath and exhale through your nose while pulling your stomach in towards your spine. Loosen your stomach muscles while breathing in and contract them again while exhaling. Continue at an easy & comfortable speed. Do it at least 40 to 50 times & repeat it at least 2 times as per your comfort. Patients with high blood pressure should avoid this pranayama.

Conditions like Metabolic syndrome can be both  prevented and cured only by following a healthy life style like dietary control & physical exercise routine as mentioned below;

• Drink at least 10 to 12 glasses of normal & fresh mineral water (avoid packaged water). Also follow water drinking discipline like drinking water sip by sip, drinking at least 2 glasses of normal or lukewarm water after waking up in the morning, avoiding drinking water immediately before and after breakfast or meals, drinking at least 2 to 3 glasses of water after 2 hours of meals
• Stroll after 2 hours of dinner with at least 800 to 900 steps
• Avoid eating white refined sugar, excess sea salt & all-purpose flour
• Use minimum refined oil while cooking food & avoid eating fried food
• Have fresh whole grains, fresh vegetables, Beans & legumes, dry fruits, fresh fruits every day
• Have protein-rich foods like fish, chicken & boiled eggs at least 3 days a week
• Have dinner every day near or before sunset & maintain a gap of at least 12 hours between the previous day’s dinner & the following day’s breakfast
• Go to bed at night with an empty stomach
• Do physical exercise every day at least for 45 minutes & 5 days a week
• Practice Yoga every day for at least 30 to 45 minutes & 5 days a week     
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Significant Note:

Following natural healing practices in our lives results in our overall well-being and consequently, nurture our relation with the natural world. Natural remedies are powerful and they could be considered as useful and effective substitutes for professional allopathic medical care and practices.

However, before resorting to any natural healing program, especially when we are on any medications or have any treatment going on for our existing health conditions we must always consult our concerned healthcare experts  so that, considering the limitations of our health or whether we are allergic to certain remedies we can have significant guidance of our health experts.

By adopting natural remedies and believing in their healing power we can enhance our physical and mental health leading to a more balanced and satisfying life. We must respect traditional practices and religiously follow natural healing practices for the benefit of mankind and nature.