Could You Have Metabolic Syndrome Disorder?

Dear Fitness Coach,

I just got back from my annual physical and have been diagnosed with metabolic syndrome disorder (I am 65 years young). I also had a weigh-in and body-fat testing. Even though I am only 10 pounds overweight, my body-fat percentage is over 30%, which is considered obese. The nurse practitioner explained that diet and exercise will bring down my body fat and help reverse the effect of metabolic syndrome disorder. Well, easier said than done…. I don’t know where to start! If you can give me some tips, that would be great.

Mrs. L

Dear Mrs. L,

Metabolic syndrome is an umbrella term that includes pre-diabetes, high blood pressure, cardiovascular disease, and high cholesterol. It afflicts one in five adults, and the risk increases as you age. Metabolic syndrome is caused by an unhealthy lifestyle that includes eating too many calories, being inactive, and gaining weight, particularly around your waist. This lifestyle can lead to insulin resistance, a condition in which the body is unable to respond normally to insulin. If you have insulin resistance, your body cannot use insulin properly, and your blood sugar will begin to rise. Over time, this can lead to Type 2 diabetes.

The good news is that Metabolic syndrome is completely reversible in most cases. Diet and exercise are the preferred means of treatment for Metabolic syndrome. A diet that is equal parts lean protein and complex carbs with healthy fats added in will help. This nutrition plan is widely known as the Mediterranean Diet. It’s both palatable and easily sustained.

Think vegetables sautéed in olive oil, lean meat and fish, and whole grains. In addition, recent studies have shown that when compared with a typical low-fat diet, people on the Mediterranean diet have a greater decrease in body weight. They also have greater improvements in blood pressure, cholesterol levels, and other markers of heart disease - all of which are important in evaluating and treating Metabolic syndrome.

Exercise should definitely be incorporated into your lifestyle: at least 3 days a week. You only need an hour each time: 30 minutes of weight training followed by 30 minutes of cardio. The weight training will increase your lean muscle tissue, and help bring down your body-fat percentage to a healthier range. Cardio will help strengthen your heart and lungs.

If you makes these lifestyle changes now, you can delay or even prevent the development of serious health problems in the future.

Got a question for the fitness coach? E-mail her at eross@goldsgym.net.

Estee Murray Ross is a Chelmsford resident. She is a AFAA certified Personal Trainer and AFAA/ACE certified Group Fitness Instructor and is CPR/AED certified through Red Cross. Drawing from her 20 plus years of cardiovascular and strength training experience, she is expert at evaluating and assessing nutrition and exercise routines and making the necessary changes in order to maximize efficiency and expedite weight loss.