Metabolic Syndrome: Causes, Symptoms, Treatment And Prevention

What is metabolic syndrome and why is it dangerous? Many can say only one thing about this disease: it is somehow connected with obesity. In general, today there are not so few obese people. The general opinion is that their laziness, sedentary lifestyle and malnutrition are the cause of everything.

However, not all so simple. Sometimes hormonal disorders or heredity can be the culprit. Unfortunately, the number of people with hormonal syndrome has only increased in recent years. That is why it is worth learning as much as possible about this disease in order to at least be able to recognize its symptoms and take the necessary measures in time.

The concept of metabolism

There are two main definitions of metabolism. According to the first, this is metabolism (metabolism) - a set of numerous chemical reactions occurring in living organisms, due to which their growth, vital activity, reproduction, constant contact and exchange with the environment are carried out.

The second says that metabolism, or metabolism, is the totality of all chemical (enzymatic) reactions of metabolism and energy that constantly occur in the cells of living organisms.

The main task of metabolism is to provide the body with energy through the oxidation of nutrients. The second task of metabolism is to use molecules as raw materials to create the vital components of the cell. The third task is to transform structures (“waste products”) unnecessary for the body, mainly into compounds that are highly soluble in water and can be easily excreted (with urine, feces, sweat, saliva, exhaled air).

The predominance of catabolic processes leads to partial destruction of tissue structures, a decrease in body weight. During catabolism, the chemical energy of the compounds released during their splitting is converted into thermal, mechanical and, partially, electrical energy. The predominance of anabolic processes ensures growth, accumulation of body weight.

Now a little about the metabolic rate. This is the amount of energy a person needs to carry out basic functions. The rate of transfer of substances and energy from the environment to the body is precisely balanced by the rate of transfer from the body to the environment. The intensity of metabolism is estimated by the total energy consumption, and it can vary depending on many conditions and, first of all, on physical work. However, even in a state of complete rest, the metabolism and energy does not stop, and a certain amount of energy is consumed to ensure the continuous functioning of internal organs, maintain muscle tone, etc.

For an adult, the average basal metabolic rate is 1 kcal / kg / hour: for men 1700 kcal / day, for women - 1500 kcal / day.

Factors affecting the metabolic rate are as follows:

• Temperature: with an increase in body temperature by 1 degree, the value of the basic metabolism increases by 13%; an increase in the intensity of metabolism is also observed when the ambient temperature drops below the comfort zone.

• Age: After the age of 40, the basal metabolic rate (or metabolic rate) declines steadily, by about 5% every 10 years.

• Physical activity: during intense physical activity, energy expenditure (catabolism) compared to average energy expenditure can increase 10 times, and in very short periods (for example, swimming short distances) even 100 times.

People with a fast metabolism spend more energy on vital functions, such as the functioning of the heart and brain, at the same time than those with a slow metabolism. The reasons for these differences are not entirely clear. Influencing factors (except for static ones: heredity, gender, body type, age) are: body weight, psycho-emotional state, organization of the diet, the level of hormone production, physical activity. By controlling these factors, it is possible to influence the metabolic rate to some extent.

What is metabolic syndrome

According to WHO experts, we are facing a new pandemic of the 21st century, covering the industrialized countries. This could prove to be a demographic disaster for developing countries.

The prevalence of metabolic syndrome is 2 times higher than the prevalence of diabetes mellitus, and in the next 25 years its growth rate is expected to increase by 50%.

According to the recommendations of the Adult Treatment Panel III (ATP III), metabolic syndrome can be defined as a set of metabolic complications of obesity.

Causes of the metabolic syndrome

Metabolic syndrome is a persistent deviation from the norm that has a biological effect on the human body. It can develop under the influence of the following factors:

1. Unbalanced diet. The uncontrolled consumption of fats and carbohydrates, as well as the excess of calorie intake over their expenditure, leads to an increase in energy reserves in the body and weight gain.

2. Passive lifestyle. Insufficient physical activity contributes to a slowdown in metabolism, an increase in body fat, and the risk of insulin resistance.

3. Chronic diseases of the cardiovascular system. Hypertension causes circulatory disorders, as a result of which vasospasm occurs and metabolism in tissues worsens.

4. Constant stress. The chronic state of nervous tension contributes to the failure of the biochemical processes of the body and the deterioration of metabolism.

5. Hormonal failure in women. An imbalance of the hormones estrogen-progesterone also affects metabolic disorders.

6. Hormonal failure in men. On the contrary, in men after 45 years of age, there is a decrease in testosterone production and an increase in estrogen, which contributes to weight gain and the appearance of problems in the cardiovascular system.

The main cause of Syndrome X remains abdominal obesity, as well as metabolic problems that accompany it - insulin resistance, chronic inflammation and oxidative stress.

When fat is deposited in the waist area, this leads to the development of insulin resistance. This condition can be characterized by the inability of cells to "recognize" glucose. A person consumes food high in simple carbohydrates, which entails a sharp release of sugar into the blood. To normalize its amount, the body stores the substance in the form of fat on the internal organs. This leads to disturbances in their work and increased insulin resistance.

In order to level the low sensitivity of cells to insulin, the pancreas begins to produce it in even greater quantities. Then comes the state of hyperinsulinemia. A high content of the hormone in the blood contributes to an even greater deposition of fat and leads to arterial hypertension. When insulin-producing cells become depleted, blood glucose levels rise dramatically, leading to the development of pre-diabetes or type II diabetes.

The functional-etiological approach to the problem can be called a three-level one.

The first level - reasons:

• Nutritional deficiency/imbalance.

• Physical inactivity.

• Toxins.

• Allergens.

• Stress.

• Violations of normoflora/microbiota.

The second level is pathogenetic mechanisms:

• Systemic inflammation.

• oxidative stress.

• Mitochondrial dysfunction.

• Dysfunction of the HPATG axis.

• enzyme dysfunction.

• Violation of gene expression.

• Membrane and cellular signaling dysfunction.

The third level is functional imbalances:

• nutritional imbalance.

• Digestive imbalance.

• Detox imbalance.

• Mitochondrial imbalance.

• Immune/inflammatory imbalance.

• Hormonal imbalance.

• Psychological and spiritual imbalance.

The psychological component of the metabolic syndrome

In the scientific literature, more attention is paid to the study of the somatic component of the metabolic syndrome, while the psychological component is ignored, which sharply reduces the effectiveness of therapeutic and preventive measures.

At the present stage, the presence of a biological substrate common to depression and metabolic syndrome is recognized. The dominant is the relationship between depression and hyperreactivity of the hypothalamic-pituitary-adrenal system with increased cortisol production. At the same time, in 60% of obese individuals, overeating is a consequence of a reaction to stress.

Eating stimulates the production of endorphins in the brain and increases the permeability of the blood-brain barrier to the amino acid tryptophan, a precursor of serotonin, which in turn plays an important role in mood regulation. Thus, food serves as a tool to combat anxiety and depression.

People at risk

Over the past 3 years, more than 3600 articles have been published on various aspects of the metabolic syndrome. In the adult population (30-69 years old), the metabolic syndrome is detected in 15-25% of cases, in people over 70 years old - the detection rate is 40-45%, at the age of 20 to 30 years - 5-10%.

Often metabolic syndrome is detected in people suffering from arterial hypertension. This is due, firstly, to the fact that people with cardiovascular diseases most often seek medical help. Secondly, it is hypertension that is the main factor in the development of syndrome X. According to official data from the National Research Center of the Russian Ministry of Health, 60% of people diagnosed with arterial hypertension have some degree of metabolic syndrome.

Also, obese and overweight people are at particular risk. The higher the excess body weight, the more likely the development of syndrome X.

The largest number of patients with metabolic disorders is observed in the group of people suffering from type II diabetes mellitus over the age of 40 years.

Symptoms, stages of development and complications of the metabolic syndrome

At the developmental stage, the metabolic syndrome manifests itself in the following symptoms: increased fatigue, frequent mood swings, anger and irritability, apathy and impotence. Usually, people with metabolic disorders prefer to eat fast carbohydrates (for example, confectionery and bread), which improves their well-being for a short time.

Further, the disease can lead to the development of atherosclerosis, the appearance of chest pain, shortness of breath, heart palpitations. Obesity and insulin surges lead to malfunctions of the digestive tract, the patient suffers from constipation. Finally, there is an effect on the nervous system, as a result of which a person has tachycardia and tremor of the limbs.

In addition to the fact that fat in patients accumulates in the waist, hips and abdomen, the internal organs also begin to “grow” with visceral fat. Due to a sharp increase in body weight, stretch marks appear on the skin.

Periodic cessation of breathing during sleep (obstructive sleep apnea syndrome), accompanied by heavy snoring, in combination with metabolic syndrome, is called syndrome Z. People diagnosed with obesity in 50% of cases suffer from this syndrome.

As a result of chronic hypoxia during sleep, there are no nocturnal peaks in the release of growth hormone, which contributes to the development of insulin resistance.

Other manifestations of the metabolic syndrome:

• insulin resistance and hyperinsulinemia;

• dyslipidemia;

• arterial hypertension;

• impaired glucose tolerance;

• ischemic heart disease;

• violations of hemostasis;

• hyperuricemia and gout;

• microalbuminuria;

• hyperandrogenism, PCOS - polycystic ovary syndrome.

Metabolic syndrome is dangerous for the development of complications, which include hypertension, atherosclerosis of blood vessels, impaired blood supply to the brain, heart attack and stroke. The resulting insulin resistance leads to type II diabetes and its complications - damage to the retina of the eyeball and kidney parenchyma. All this entails erectile dysfunction in men, and in women of reproductive age there is a decrease in sexual activity, cycle failures and the development of infertility.

Diagnostics of the metabolic syndrome

In the diagnosis of MS, traditional methods for assessing the trophological status are used, including anthropometric, functional and laboratory research methods that determine the micro- and macronutrient supply of patients.

What is the purpose of measuring OT? As you know, the human body consists of 25-27% of adipose tissue, which is located under the skin, as well as in the omentum and perimesenteric space.

When determining OT, a centimeter tape should be applied in the middle of the distance between the navel and the lower part of the xiphoid process of the sternum and the measurement should be taken when the patient makes a deep exhalation, combined with maximum abdominal retraction.

We also provide a test questionnaire.

The degree of constant (basal) hyperinsulinemia is assessed by the severity of such indicators as the speed of food consumption, general irritability, decreased performance, fatigue in the evening, weakness in the morning, decreased intelligence, memory, forgetfulness, depression, anxiety, sadness.

Symptoms of hyperinsulinemia on an empty stomach, during starvation or when skipping another meal, are assessed by the severity of excessive sweating, trembling in the hands, palpitations, dizziness, impaired concentration of thought, feelings of hunger, headache intensity, sudden mood changes, visual impairment, bouts of loss of strength.

Symptoms of a violation of stimulated postprandial insulin secretion are assessed by the presence of episodes of feelings of lethargy, weakness, fatigue, drowsiness, impaired concentration of thought, bouts of fog before the eyes, dizziness, and sweating after eating.

Treatment of the metabolic syndrome

The first step in the treatment of metabolic syndrome is a set of measures aimed at weight loss, normalization of blood pressure and hormonal levels.

Let's talk about some of these recommendations.

First, dietary advice. It is necessary to abandon fast carbohydrates, such as confectionery, pastries, pasta, bread, fast food, products with a high salt content, such as canned food, sausages. The daily diet must include fresh vegetables and herbs, low GI fruits, whole grains, lean meats, poultry, and fish. From drinks it is better to give preference to clean water, green and herbal tea, coffee.

In the absence of contraindications from the musculoskeletal system, the first place should be dosed physical activity, carried out regularly, at least four times a week, for at least 40 minutes, which helps to increase the sensitivity of cell receptors, especially muscle cells, to insulin. Thus, insulin resistance is eliminated, and not calories are burned.

Jogging, swimming, Pilates, aerobics and Nordic walking are also recommended as treatments.

A little about drug therapy. Medications are prescribed to treat obesity, reduce pressure, normalize the metabolism of fats and carbohydrates. In violation of glucose tolerance, metformin preparations are used. Lipid metabolism disorders are corrected with statin. Hypertension is treated with ACE inhibitors, calcium channel blockers, diuretics, beta-blockers.

An example of a "classic approach":

Now an integrative approach:

10 Rules for Preventing Metabolic Syndrome

In order to prevent the development of metabolic syndrome, it is necessary to carry out preventive measures, the main of which is a mobile lifestyle. In addition, you need:

1. Eat a balanced diet to prevent weight gain.

   Adding more fiber to your diet can help reduce heart disease and stroke. Fiber lowers low-density lipoprotein (LDL) levels. LDL is known as "bad cholesterol". Fiber can also help balance blood sugar levels. Women should consume at least 25 grams of fiber per day and men should consume 38 grams of fiber per day.

   Foods rich in potassium are good for the heart. Potassium helps counteract the effects of sodium, which raises blood pressure.

   - bananas;

   - dates;

   - Orange;

   - grapefruit;

   - cantaloupe;

   - greens;

   - edamame beans;

   - black beans;

   - lentils;

   - mushrooms;

   - potatoes with peel;

   - tomatoes;

   - oat bran;

   - yogurt.

2. Annually check the level of glucose, hemoglobin, lipid profile, coagulogram. Measure blood pressure.

3. Do not eat simple carbohydrates on an empty stomach, as this provokes a large release of insulin into the blood. In turn, such jumps deplete the pancreas.

4. Favor low GI foods.

5. Take dietary supplements that promote insulin production, such as Chromium Chelate or Garcinia Complex, and calcium supplements, such as Calcium Magnesium Chelate.

6. Consume omega-3 food or supplements on an ongoing basis. This contributes to an increase in the density of cell membranes. This will keep your cells sensitive to insulin.

   - flaxseed;

   - chia seeds;

   - pumpkin seeds;

   - olive oil;

   - Pine nuts;

   - walnuts;

   - almonds;

   - sea beans;

   - avocado;

   - salmon;

   - sardines;

   - tuna;

   - mackerel;

   - trout.

7. Try to avoid stress as much as possible. Stress is the main reason for the development of diabetes. B vitamins, tryptophan (5-HTP Power) are good for psycho-emotional health.

8. Monitor the condition of the liver and pancreas.

9. Drink enough clean water.

9 Important Reasons to Boost Your Metabolic Flexibility

Reason #1. It's easier to lose weight

Excellent fat burning is a natural state for a person. We are able to go without food, maintaining the necessary energy for a long time, thanks to the oxidation of fat stores in the body. However, if a significant part of the diet is carbohydrates, then the body mainly burns glucose (or sugar) for energy production. By consuming carbohydrates every few hours, we constantly raise insulin levels and prevent the body from switching to more powerful fat burning. This state of poor metabolic flexibility makes weight loss difficult, as once blood sugar levels drop, hunger sets in, which triggers the consumption of large amounts of food. This hunger makes it extremely difficult to maintain a calorie deficit.

Reason number 2. Improved sleep quality

People with reduced metabolic flexibility usually experience sleep disturbances due to low blood sugar and altered circadian rhythms. Low sugar literally wakes you up, making you feel hungry at night. If you succumb to hunger and snack on something high in carbohydrates, then the nightly hormonal cascade reaction of leptin, melatonin, thyroid hormones and other hormones will be disrupted.

Reason number 3. Improved elimination of toxins

The removal of foreign substances from the body is vital for health and slimness, and the ability to efficiently process fat plays a critical role in this process. If the fat burning mechanism is not perfect, then the removal of these foreign substances can be difficult, which increases the "toxic" load on the body. Over time, this process can lead to cancer, neuropathies, fatigue, and other health problems that create a lot more trouble than they need to.

Reason number 4. Slow down aging and increase life expectancy

The fat burning process is "cleaner" than the carbohydrate burning process, it generates fewer free radicals that circulate in the body and cause oxidative stress and aging. If we turn to elementary biology, then the mitochondria in the cell converts glucose into ATP in order to obtain energy for the life of the cell. A by-product of this process is free radicals, which damage genes, DNA and worsen the condition of cells. When the body burns fatty acids instead of glucose, fewer free radicals are produced and the oxidative stress that causes inflammation is reduced, slowing down aging.

Reason number 5. Improvement in cognitive function

Burning fat creates protection for brain neurons, which leads to improved cognition and brain health. If you restrict access to carbohydrates, then liver glycogen (carbohydrate stores in the liver) will supply the brain with glucose. However, liver glycogen stores are low, and once they are depleted, ketone bodies come into play. As the body begins to burn fat, the liver produces ketones that can provide energy to the brain.

Reason number 6. Increasing the level of vital energy

Fat is an exceptional source of energy, as it can be stored in the body. On the contrary, the only kind of carbohydrates that can be stored is glycogen in the muscles and in the liver, but glycogen makes up only 5 percent of energy reserves, and this is not enough to master a 2-hour marathon.

If the body has high metabolic flexibility, then in the early stages of sports you will use less glycogen than those who burn their glycogen immediately. This saves an additional supply of glycogen for the later stages of long activities, when fatigue increases.

Reason number 7. Reduce hunger and increase mood stability

An acute feeling of hunger appears as a result of low blood sugar or increased stress levels. If you have a high fat burning rate, then when your sugar levels drop, your body switches to burning fat to increase the burning of ketones from fat. You may feel mild hunger after a while, but uncontrollable, destructive hunger is no longer a problem.

On the other hand, if you've never developed a fat-burning metabolic mechanism, then your energy levels and mood plummet as soon as you don't get a carb shot every few hours. You become a slave to sugar from carbohydrates for energy, and your irritability increases.

Reason number 8. Increased insulin sensitivity and improved metabolism

The body's adaptation to burn fat has numerous positive metabolic side effects, including restoration of insulin sensitivity and improved metabolic markers of health. For example, when fat burning increases, levels of dangerous triglycerides in the blood, which cause clogging of the arteries, decrease. In addition, burning fat is especially beneficial for cell health. Our body undergoes genetic reactions, an important part of which is the process of cell repair. This repair process, called autophagy, begins when food is restricted, when the body is forced to turn to fat stores. It can also be accelerated on a low-carb ketone diet, which requires increased levels of metabolic flexibility.

Reason number 9. Reducing the risk of developing cancer

One interesting fact about the metabolism of cancer cells is that most of them rely solely on glucose from the blood as an energy source. Normal body cells have a certain metabolic flexibility. If insulin levels are low, they may start using fatty acids or ketone bodies to provide themselves with energy. Most cancer cells are unable to do this. They need glucose. Clinical data show that a decrease in blood glucose levels in advanced cancer is correlated with better patient survival.

Tips for Improving Metabolic Flexibility

There are two main ways to improve metabolic flexibility: first, reduce total carbohydrate intake in favor of protein and fat, both of which have been shown to increase fat burning in healthy people. Second, increase the intensity of training (aerobic and interval training), this accelerates fat burning in both lean and obese people.

Research data shows that high-intensity interval training can increase fat burning in both lean and obese individuals. Combining diet with exercise will help you achieve optimal adaptations to stay fit and healthy.

According to one study in obese people, aerobic exercise increases fat burning, while limiting carbohydrates and increasing the amount of fat in the diet alone does not achieve this. Scientists believe exercise is a catalyst for increased metabolic flexibility in obese people.

Eat some "healthy" fat before bed if you have difficulty falling asleep (hungry). If blood sugar levels are low and fat burning levels are also low during sleep, then consuming a "healthy" fat such as coconut oil can help. This approach helps to avoid spikes in insulin and the deterioration of leptin production. In addition, the body's ability to burn fat at night is increased.

Of course, keep clean breaks between meals (no snacking). Limiting food intake to 8-12 hours a day can increase fat burning and lead to weight loss. This method involves abstaining from food outside the "eating window", which allows you to improve fat burning.