If you are over 50 and have been told by your doctor that you have Metabolic Syndrome, you are not alone. In fact, 40% of US adults over 50 have the telltale markers of high blood pressure, high blood sugar, high triglycerides, low HDL cholesterol, and excess belly fat.
What you may not know is that each is most likely due to a not-so-great diet and lifestyle choices, and that you may have the option to actually reverse Metabolic Syndrome, improve your metabolic health and not just manage your symptoms.
What is metabolic syndrome?
Metabolic syndrome is a group of health conditions that together increase your risk of heart disease, stroke, and Type 2 diabetes among others. The pattern is a familiar one but the formal diagnosis happens when you have at least 3 of the following five conditions:
- Large waistline (at least 40 inches for men or 35 for women)
- High triglyceride level (150 milligrams per deciliter (mg/dL) or higher)
- Low HDL cholesterol (less than 40 mg/dL for men or 50 mg/dL for women)
- High blood pressure (130/85 millimeters of mercury (mmHg) or higher)
- High fasting blood sugar level (100 mg/dL or higher)
Why are rates increasing as we age?
These all-too-common health conditions are most often caused by our lifestyle choices over time. While genetics may play a role, insulin resistance, inflammation and increased cardiovascular risk are often at the heart (literally) of the problem.
What and how we eat, our level of physical activity, restful sleep and not smoking have been shown to make the biggest difference. It is also worth noting that certain medications can also cause insulin resistance.
Bottom line: As we age, life catches up with us.
Our metabolism tends to slow down, we go through a variety of hormonal changes and our bodies become less efficient at handling glucose and fat when we slow down physically and eat not-so-healthy foods, which negatively affects our overall metabolic health.
While metabolic syndrome is also becoming more common in younger adults, now about 1 in 5, it effects nearly half of all adults in the US over 60. Not only does it increase our long term risk for several chronic health conditions, but it increases our immediate risk when faced with a pandemic.
How can a plant-based lifestyle help reverse Metabolic Syndrome?
A plant-forward and especially a whole food plant-based way of eating emphasizes whole, unprocessed plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. It limits or excludes animal products, such as meat, poultry, fish, eggs, and dairy.
Studies show that a whole food plant-based diet has been found to have numerous positive and protective effects on metabolic health, significantly reducing the associated risks. A healthy plant-based diet is:
- low in calories and fat, and high in fiber making it easier to still enjoy filling meals while gradually losing weight.
- low in sodium and high in potassium, which helps lower blood pressure.
- low in the saturated and trans fats that raise cholesterol levels. Instead, they’re high in soluble fiber, which helps lower cholesterol levels.
- low in added sugar and high in fiber, which helps regulate blood sugar levels.
I have worked with many clients who no longer suffer from Metabolic Syndrome. They were able to lose weight, reverse their heart disease and lower blood pressure naturally, lessening their need for medications for cholesterol, blood pressure and Diabetes (including shots in eyes). Each one found success with a plant-based diet and working closely with their doctor as their symptoms improved to reduce their medications.
Metabolic Syndrome reversal is within reach. The benefits are real and can be almost immediate. Isn’t it time to take back control of your health? I can help.
