SYNDROME X: An eXploit of our lifestyle.

Also known as syndrome X or more appropriately dysmetabolic syndrome, for all there is but havoc. It is not a disease or a disorder but a cluster of conditions-Increased blood pressure, high blood sugar levels, excess body fat specifically around the waist and abnormal cholesterol levels, all together.

 Following criteria qualifies the existence of syndrome X. these have been accepted by various health organizations like American heart association(AHA) , international diabetes federation, international atherosclerosis society and international association for the study of obesity

·         Abdominal obesity (excessive fat on the stomach and waistline)- waist circumference of 90cm or more in males and 80 cm or more in females.

·         Serum triglycerides more than 150mg/dl

·         HDL cholesterol (the good cholesterol) – 40mg/dl or lower in males and 50 mg/dl or lower in females.

·         Blood pressure more than 130/185 or more both in males and females

·         Fasting blood sugar of 100mg/dl or more

People with metabolic syndrome, once recognize should start taking required measure to prevent its progression to more serious diseases like heart diseases ( congestive heart failure), stroke and diabetes. Persistent high levels of above metabolites gradually compromise and jeopardize other organs like the liver and kidneys.

Why Does This Dysmetabolism Occur?

Primary and the most prevalent cause are obesity and physical inactivity. Metabolic syndrome is largely associated with android obesity (excess fat around the abdomen and waist) rather than gynoid obesity (excessive fat around hips). Other reasons can be-

·         Age- People over age of 40 are at risk

·         Genetic predisposition

·         High carbohydrate foods and diet

·         Insulin resistance- diabetes mostly type 2

·         Gestational diabetes (women having diabetes during pregnancy) 

·         Post-menopausal women and women with polycystic ovarian disease

·         Liver diseases- non alcoholic fatty liver, cirrhosis

·         smoking

How to Correct This Dysmetabolism?

The goal of the treatment is to prevent the development of diabetes and cardiovascular risk. Life style modification is the preferred treatment.  Following four changes should be kept as a goal to get started.

·         Eat right – diet is a very important tool to prevent the progression and reduce the risk, because we are what we eat.

·         Get active- 30 minutes of exercise at least five times a week. Walking is the first step to get moving. If continuous exercise or walking is not possible the break it up into small session of 10 minutes.

·         Lose weight- most of the problems will disappear once you start losing weight. So, strengthen your wills to shake it off.

·         Take medication – medicines to control pressure, blood sugar and cholesterol may be prescribed in certain cases, take them regularly without fail.

With a rise in cosmetic surgeries, liposuction, a surgical procedure of removing chunk of fat, is available.  However it doesn't offer any benefit over the levels of cholesterol, blood pressure and insulin resistance. Dietary control and physical activity are the preferred course of treatments yielding better results.

Diet and Metabolic Syndrome

The prevalence of metabolic syndrome is very high in United States and the South Asian countries are also not far behind it. ( South Asian countries include- India, Bangladesh, Pakistan , Afghanistan, Bhutan, Srilanka, Maldives, Nepal, Iran) substantial cases are reported in India, with higher rate in males compared to women. With a rise in cases of metabolic syndrome seen all around the world, awareness and interventions to control it have also geared up.

Eating a balanced diet with a proper amount of physical activity can erase all grave problems.  There mentions of various diet that tend to help combat this perilous enemy like The DASH (dietary approaches to stop hypertension) diet yields good results to bring down weight and control blood sugar  both of which reflects positively on the blood pressure.

Then we have The Mediterranean diet rich in olive oil, optimum proteins from chicken and fish and minimal carbohydrates, earn good results and have been proven to be beneficial.  Following in the list we have The Asian diet endorsing whole grains, fruits, vegetables and pulses, with occasional meat and sweets.

 To ease the matters, I have culminated the good of all these diets and compiled a simplified diet (I shall name it SMB- healthy eating diet). The highlights of this diet are-

·         4-5 different types of fruits and vegetables should be the part of the meal everyday. These fruits and vegetables should be of different colours and variety.  As they say,  “more the merrier”.

·         Cereals and pulses (all types) should be included daily. Whole grains and cereals should replace refined flour products.

·         Milk should be a very essential part of the diet, preferable low fat or skimmed. Milk is a good source of calcium and calcium aids in weight loss.

·         Eggs (everyday) and poultry and meats should be very well included in the diet but 2 times a week. Red meat and beef should be avoided as much as possible.  

·         Oils, vegetable oils preferably, should be used wisely. Choose healthy oils like rice bran, olive oil etc.

·         Sweets and sugar should be discouraged as much as possible.

Every problem has a solution. The damage to our bodies can be always repaired but only if we are ready to make amends necessary for it.

         “Cholesterol and sugar, raising my pressures systolic,

           Oh my sweet Heaven’s!  Disorder this is metabolic 

            Amends I will make, strong and stoic,

            A life I shall live of health and frolic.”

To healthy living!!