THE THING WITH INSULIN

Central to metabolic syndrome is insulin resistance.

The body produces insulin, but the tissues and muscles don’t “recognize” it. It then responds by making more insulin and so levels build up in the bloodstream. Sugars in the blood are unable to “move into” the muscles to generate energy as insulin is needed to “unlock” the muscles to let it in.

The two problems — resistance to insulin and a high level of circulating fats in the blood — are related. No one knows for sure which comes first but either way, a good diet and exercise will help improve both heart and diabetes ailments.

Losing excess weight about the stomach combined with regular exercise can lessen insulin resistance and improve the uptake of glucose by the muscles, which will prevent or slow the onset of diabetes.

WHY IS WAIST CIRCUMFERENCE IMPORTANT?

Abdominal obesity is more associated with metabolic syndrome and cardiovascular problems than accumulated fat in the buttocks and thighs. The “apple-shaped” body is more likely to develop cardiovascular disease than the “pear-shaped” body.

The waist-to-hip ratio is used to diagnose abdominal obesity and appears to be more important than the body mass index (BMI). Women measuring more than 90 centimetres around the middle or men whose waist is more than 100 centimetres are likely to be at increased risk of metabolic syndrome.

Metabolic syndrome is present in about five per cent of people with healthy body weight; 22 per cent of those who are overweight; and 60 per cent of those considered obese. Obesity is a significant risk factor for metabolic syndrome.

EAT WELL, LIVE WELL

The cornerstone of treatment is lifestyle — being more active and eating a healthy diet aimed at weight loss. This is a syndrome that can be beat.

Commit to a healthy diet. Eat plenty of fruits and vegetables. Choose lean cuts of white meat or fish rather than red meat. Avoid processed or deep-fried foods. Eliminate table salt and experiment with other herbs and spices.

Lose weight. Losing just five to 10 per cent of body weight can help an overweight or obese person reduce blood pressure, blood sugar and cholesterol.

Exercise more. Get plenty of regular, moderately strenuous physical activity. This can improve blood pressure and help control cholesterol. Walking briskly for about 30 minutes a day is a good start. Invest in a pedometer and start counting steps — the goal is to walk 1000 more steps a day or aim for 7000 to 10,000 steps each day for weight loss.

Quit smoking. Smoking increases insulin resistance and worsens the health consequences of metabolic syndrome.

Eat high-fibre foods. Whole grains, beans, fruit, nuts and seeds, and vegetables help lower insulin levels.

Eat less sugar. Foods and drinks high in sugar upset the metabolism and cause insulin levels to rise.

Eat less fat. Take it easy on foods containing saturated fats, trans fats (found in fried food, biscuits and other sweets), cholesterol and salt.

Have regular check-ups. Visit the doctor regularly to have blood pressure, cholesterol and blood sugar levels checked. Make the lifestyle changes needed if results show signs of trouble.

The cornerstone of treatment is lifestyle � being more active and eating a healthy diet aimed at weight loss