RETIREMENT LIVING Health & Fitness H Metabolic Syndrome Are You At Risk? T "I USED TO WONDER IF MOM WAS LONELY NOW SHE HAS MORE FRIENDS THAN I DO." hen your mom moves to The Park at Trowbridge, you won't have to worry about her being lonely anymore. She'll be too busy rediscovering the things she loves to do. See for yourself why seniors living at The Park at Trowbridge experience an invigorating sense of independence, freedom and optimism. C211 today! Your story continues here... cite Ya/4 at Trowbridge For more information or to visit, call today! (248) 352-0208 24111 Civic Center Drive Southfield, MI 4 80 33 HORIZON BAY WIIE.ENT www.horizonbay.com Clean + Sober 2 Words. 12 Steps. 30 Days. = A New Start sti-All BRIGHTON HOSPITAL Chemical Dependency and Dual Diagnosis Residential Treatment Michigan's first and most experienced addiction treatment facility. For a confidential assessment call: 1-800-523-8198 Visit us on the web at www.brightonhospital.org 34 August 13 • 2009 he Metabolic Syndrome (MetS) is a term used to identify individuals who have three or more of these risk factors: • Low levels of "good" (HDL) cho- lesterol, defined as less than 40 in men and less than 50 in women. • Too much fat around the waist (abdominal obesity) defined as greater than 40 inches in men and greater than 35 inches in women. • High triglycerides (a type of blood fat) defined as 150 mg/dL or higher. • High blood pres- sure (130/85 mm Hg or higher). • Insulin resistance, evi- denced by elevated blood glucose (sugar) levels after fasting (defined as 100 mg/dL or greater). Metabolic Syndrome (MetS) has also been referred to as "Syndrome X" and Insulin Resistance Syndrome (IRS) in the literature, although MetS is the more commonly used term. About 30 percent of U.S. adults older than 20 have MetS, some 70 million people. Perhaps even more appalling is the estimated 9.4 per- cent of adolescents who have it, representing 2.9 million U.S. teens. Among obese teenagers, the inci- dence rises to 30 percent! These sta- tistics represent a sizeable propor- tion of the population at significant risk for heart disease and diabetes. Indeed, MetS is a life-threatening condition. Consider these lifestyle factors: The typical American diet, characterized by high intakes of refined grains, fried foods and red meat, increases the risk of devel- oping MetS by around 18 percent. Drinking diet soda raises the risk by 34 percent, likely due to its effect on magnesium and Vitamin A levels. Consuming too many calories while also remaining physically inactive leads to weight gain, often around the waist. A large waist circumfer- ence is the main predictor of MetS. Elevated fasting blood glucose occurs when cells no longer respond to the presence of insulin. Insulin's job is to stimulate cells (muscle and other tissues) to take in glucose from the bloodstream. When cells don't respond or become "resistant" to insulin's signal, glucose accumu- lates in the blood. Excess body fat can interfere with the insulin sensi- tivity of cells. Accordingly, individu- als with MetS are at an increased risk of developing Type 2 diabetes as well as cardiovascular disease and premature death. Physical activity favor- ably influences each risk factor, offering strong protection against heart disease and mortality. In fact, people who exercise less than an hour a week experience a 60 percent increase in the likelihood of having MetS. Endurance training, interval training and strength training have all been shown to reduce risk factors. For example, regular activity can sometimes raise the good (HDL) cholesterol and in some people, especially when fat loss occurs, lower the bad (LDL) cholesterol. It also helps lower blood pressure, reduces insulin resistance (again, especially when body fat is decreased) and improves heart function. Coupled with a healthy diet, the incidence of MetS can be greatly reduced. Simple or refined carbohy- drates should be avoided (they are quickly digested and elevate insulin and triglyceride levels) and replaced with whole grains and complex carbohydrates that take longer to digest. The intake of saturated fats and trans fats should be minimized along with alcohol, which has been shown to raise triglyceride levels, even in relatively small amounts. Lastly, increase consumption of omega 3 fatty acids either by eat- ing more fish (salmon, sardines, black cod and herring) or taking 1-2 grams of a good fish oil supplement a day. Jan Jacobs, M.S., of Beverly Hills, Mich., is an Exercise Physiologist and a Certified Clinical Exercise Specialist. She is a personal trainer. Her e-mail address is: JJFFH@comcast.net .