According to the National Heart, Lung & Blood Institute, metabolic syndrome affects approximately 47 million adults in the United States. What's more, this number, which already represents about 25 percent of the U.S. population, continues to grow. Yet, such simple lifestyle choices as regular physical activity can help prevent and treat this potentially dangerous syndrome.
Description
The term "syndrome" describes a group of signs and symptoms that occur together. While a syndrome is not a disease per se, it reflects the presence or the risk of developing a particular disease. Metabolic syndrome is specifically associated with type 2 diabetes and heart disease, which are, in turn, associated with premature mortality. The typical cluster of signs of metabolic syndrome includes high blood sugar, waistline obesity, high blood pressure, high triglycerides and low HDL, or "good," cholesterol. However, medical societies differ in the cutoff numbers they use to diagnose the syndrome.
Causes
Some controversy still exists in the scientific literature surrounding the causes of metabolic syndrome. According to FamilyDoctor.org, several factors may interact to cause the disorder. These include excessive intakes of calories and saturated fat coupled with physical inactivity. Insulin resistance also stands out as an important possible cause, since insulin normally helps your cells remove glucose from the blood and use it for energy. In insulin resistance, your body's tissues stop responding to insulin and can no longer use glucose properly. As a result, your blood glucose levels increase.
Exercise Types
Physical activities are generally described as aerobic or anaerobic. Aerobic activities increase your heart rate and are rhythmic in nature. They are typically low-to-moderate intensity and long-lasting. Anaerobic exercise mostly builds bone and muscle strength and occurs in short bursts of strenuous activity. Classic examples of aerobic exercises include brisk walking, long-distance running and bicycle riding. Weightlifting, sit-ups, sprinting and tree climbing are all examples of anaerobic activities. Naturally, many "hybrid" activities can both get your heart pumping and build muscular resistance. Such sports as basketball, volleyball and tennis offer a few examples.
Aerobic Training
Studies tracking physical activity over long periods generally show a strong link between regular exercise and lower rates of metabolic syndrome. Aerobic activity in particular seems to be the main form of exercise to adopt in order to prevent or manage the syndrome. The Centers for Disease Control recommend a minimum of two to two and a half hours of moderate-intensity aerobic activity on a weekly basis. Naturally, more vigorous activity may deliver greater benefit.
Strength Training
In a 2008 issue of the "American Journal of Lifestyle Medicine," University of North Florida professor James Churilla and colleagues report certain benefits of strength training on metabolic risk. Muscular fitness seems to add another level of protection against metabolic syndrome by helping with glucose and insulin metabolism, as well as blood pressure control. Specifically, strong muscles seem to improve daily and long-term blood sugar control. However, studies support the use of strength training as an adjunct to regular aerobic exercise, rather than the main form of exercise to prevent or manage metabolic syndrome.
Considerations
Certain lifestyle factors may reduce the benefits of physical activity, notes Churilla. In addition to regular physical activity, you should seek to lose excess weight, quit smoking and eat a healthy diet. As a general rule, a healthy diet is fiber-rich and includes multiple daily servings of fruits, vegetables and whole grains and limits the amount of saturated fat, trans fat and added sugar.
References
- Centers for Diseases Control: Physical Activity & Health
- "American Journal of Lifestyle Medicine"; Physical Activity and the Metabolic Syndrome; James R. Churilla, Ph.D.; March/April 2008
- FamilyDoctor.org: Metabolic Syndrome
- National Heart, Lung & Blood Institute: Metabolic Syndrome
- "Nutrition for Sport & Exercise;" Jacqueline Berning, Ph.D.; 2006
Member Comments