Losing pounds lowers risks As rate of obesity grows, ‘metabolic syndrome’ threatens
BY DR. GREG DENNIS
Published: November 10, 2008
Putting on extra pounds or developing a spare tire around the waist is common as we age. Our metabolism generally begins to show signs of slowing around age 30 and declines more rapidly as we age.
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Americans make up one of the "fattest” nations in the world. Oklahoma City ranked as the eighth fattest city in the nation and ninth in adult obesity, according to recent reports by Men’s Fitness magazine and Trust for America’s Health, a nonprofit organization that conducts science-based research.
Obesity and obesity-related diseases are becoming so prevalent in our society that the medical community has identified a set of conditions now called "metabolic syndrome.” This syndrome is a warning sign that you are headed down a slippery slope from gaining a few extra pounds to what eventually becomes obesity, diabetes, cardiovascular disease or even death.
Metabolic syndrome is defined as having three or more of these conditions:
→Waist circumference greater than 40 inches in men and 35 inches in women.
→High cholesterol.
→High blood pressure.
→Insulin resistance, defined as fasting blood sugar of less than 100 mg/dL.
Metabolic syndrome affects about 50 million Americans and is considered a major risk factor leading to obesity and issues surrounding obesity, according to the American Heart Association. But metabolic syndrome in itself is not a disease; it’s a condition that raises a red flag to doctors — a warning sign. It indicates the increased risk of coronary heart disease, vascular disease, stroke and Type 2 diabetes. In fact, 60 percent of men and 50 percent of women with metabolic syndrome develop Type 2 diabetes.
Risk factors for developing metabolic syndrome include genetics, chemical imbalance, sedentary lifestyle and poor diet.
The conditions of metabolic syndrome can be improved or reversed, especially in early stages. The best way to decrease your chance of developing this syndrome or manage an existing problem is through lifestyle changes.
Dennis is a doctor of osteopathy specializing in the treatment of obesity and obesity-related conditions, including metabolic syndrome. He is affiliated with Generations Healthcare and the Mustang Complete Care Clinic.
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Follow these tips by starting at your own pace and working your way into a healthier lifestyle:
→Lose weight. Cut calories and increase activity. Take small steps by moderately reducing your caloric intake and adding regular exercises to your routine.
Dropping even a few pounds can be beneficial to your health. Go online to www.active.com to access fitness calculators that give information regarding body fat, body mass, caloric needs, ideal weight, nutrition information, pace when working out and target heart rates.
→Exercise more. Set a goal of at least 30 minutes per day, five days per week. Start with small activities such as walking the dog, taking the stairs or swimming.
→Eat a healthy diet. Eat more fresh fruits and vegetables, lean protein and fiber. At the same time, reduce intake of saturated and trans fats, cholesterol-rich foods and refined flour and sugar.
→Stop smoking. Go online to www.smokefree.gov to get instant support, interactive tools and self-help guides on ways to kick the habit.
→Reduce cholesterol. A heart-healthy diet and regular exercise is the beginning. Choose low-fat dairy products. Steam, broil or grill lean protein such as chicken or fish. Select healthier fats found in olive, peanut and canola oils. Eat heart-healthy fish such as cod, tuna and halibut. Avoid fried foods.
→Reduce glucose levels. Lower carbohydrate intake including sugar, white bread, rice and potatoes. And stay active; even the smallest amount of daily exercise can help lower glucose levels.
→Lower blood pressure. The best way to do this is by lowering stress levels. Take time to relax, enjoy a favorite hobby or go for a walk, which will also serve to increase your activity level.
— Dr. Greg Dennis
Thank you for joining our conversations on NewsOK.com. We encourage your discussions but ask that you stay within the bounds of our terms and conditions. Please help us by reporting comments that violate these guidelines. To review our rules of engagement, go to Commenting and posting policy.
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