Home Endocrine systemEndocrine system diseases Diet for metabolic syndrome

Diet for metabolic syndrome

by Alivia Nyhan
Published: Last Updated on

During the last two centuries of intense industrialization, there have been significant unprecedented changes within our evolutionary history, demanding a higher level or adaptive speed in a short time on a psychic, emotional, and also organic level.

One of the most fundamental changes is in our lifestyle and our diet. In less than five generations, factors such as sedentary lifestyle, pollution, and toxicity in food have seriously impacted the world population’s health, reflected in consequences such as new chronic diseases that begin at a younger age and problems associated with metabolic imbalances and immune. At FastlyHeal, we show you the diet for metabolic syndrome and additional instructions to get out of this problem.

What is metabolism?

In simple words, metabolism refers to the function within every living being in charge of giving utility to everything that the individual consumes :

  • Oxygen
  • Water
  • Protein
  • Sugars
  • Vitamins
  • Minerals

Thanks to the metabolic functions in each of the cells, organisms obtain the raw material for their tissues and neurochemical processes and the oxygen and energy necessary to survive. The metabolism then becomes part of a tremendous vital system that involves the whole body.

Mainly since the 20th century, the industrialization of the food sector and environmental pollution have produced a dramatic reduction in the quality of food for the population in urban centers and rural settings due to the depletion or privatization of traditional resources. When combined with a sedentary lifestyle, metabolic syndrome problems multiply as we combine poor diet with a lack of physical activity (disuse of energy consumed).

For these reasons, when it comes to an understanding and healing our metabolism, it is necessary to take care of both our diet and our physical activity.

Definition of metabolic syndrome

When we speak of a metabolic disorder, we refer to physicochemical imbalances and loss of rhythm generated in this system, making our organism mediocrely capable or incapable of processing and giving use to everything it consumes.

This mismatch can be directly evidenced by insulin resistance, a metabolic strategy where cells refuse to receive the glucose that runs through the blood. This harmful strategy is justified by the following:

  • The glucose previously received has not yet been processed or used (lack of exercise causes this). It is like trying to put food into a child’s mouth when it is still full.
  • Low-grade inflammation by the immune system; me
  • Genetic factors.

One of the most visible and common effects is weight gain (even when the person eats little) because the body cannot make use of the food it receives, or it feeds very poorly, generating only fat deposits to reserve all the unusable energy and matter. However, skinny people may still be suffering from this situation.

Another frequent but paradoxical symptom is chronic fatigue, as the body has a lot of energy, but it remains inaccessible. This syndrome is the bridge to most chronic diseases, the most important being type 2 diabetes.

Diet against metabolic syndrome: carbohydrates

In the diet for metabolic syndrome, it is necessary to know the differences between the different carbohydrates and their nutritional values:

  • Complex: They are assimilated more slowly but are more nutritious since glucose is accompanied by other micronutrients that feed the cells better—examples: fruits, vegetables, tubers, wholemeal flours.
  • Simple: they raise blood glucose quickly, and while they print a hefty dose of energy at the moment, they are less nutritious and even addictive. Examples: sodas, sugar, and refined flours. These must be reduced at all costs.

If you want to cure or prevent a metabolic syndrome, give as much preference to complex carbohydrates. Part of the causes of this condition is consuming (simple) energy sources that nutritionally provide little or nothing and even promote cell damage.

The flours with gluten -the cereals such as wheat, barley, rye still being integral should be reduced, thus preventing a balance in your energy to activate the inflammatory responses energy-intensive, even in non-celiacs. Although they are natural sources of starch, potatoes raise blood glucose levels too high, which is why it is suggested to reduce their intake as much as possible.

Diet against metabolic syndrome: fats

Fats are necessary, depending on the fat we are talking about. Although it seems twisted, certain fats help us to expel the toxic fat accumulated in the body and, in turn, provide benefits against metabolic syndrome.

These healthy fats are mainly found in coconut and avocado. The use of their oils in the kitchen is highly recommended as they are damaged much less by heat than vegetable oils, which favors a lower consumption of trans fats, which if they are harmful.

Other essential components of the diet are the Omega 3 fatty acids EPA and DHA, from fish, shellfish, algae, and organic chicken and quail egg yolk. These products help reduce chronic inflammatory processes that waste so much energy and prevent the healing of metabolic syndrome, among many other problems.

Diet for metabolic syndrome: intermittent fasting and biorhythm

Not everything is what you eat, but how you eat it, and if you respect the body’s biorhythms enough, the body can reestablish metabolic health by itself.

Contrary to the widespread paradigm of eating five times a day, our metabolic health is restored when we eat 2 to 3 times, as long as these dishes are balanced and with the types of food mentioned, with a space of 5 to 7 hours between foods.

Eating 5 times a day demands even more insulin production, which will remain inefficient for the cure of metabolic syndrome and wear down the pancreas and liver. Many people with this syndrome have a lot of anxiety to eat. Still, we assure you that by starting to change simple carbohydrates for complex ones, exercising, and eating enough protein, you will notice that your anxiety will be regulated.

Another essential resource is intermittent fasting. Approximately once a week, it is advisable to keep fasting (only drink water) until sunset. Once that time arrives, you can eat calmly, but that is, as healthy as possible, or it will be counterproductive.

If you do it under medical supervision, you can do fasts every 3 or 4 days. You should also see a doctor if you suffer from any disease or condition or if you are skinny (body mass index less than 19). Fasting allows the body to detoxify from pending products and wastes and use up energy reserves.

Exercise against metabolic syndrome

We mentioned at the beginning that a sedentary lifestyle is one of the most significant risk factors for metabolic syndrome; consequently, it is necessary to move and be physically active every day, in activities that at least accelerate your heart rate, make you sweat, and tone your muscles.

It is always essential against metabolic syndrome that part of your exercise routine is aerobic (especially if you are starting to treat it). Due to this syndrome, many of your cells come from having many atrophied functions, among which are cellular respiration. (mitochondrial). So, although it is advisable to do weights or exercise with the machines in a gym, try to warm up well and practice sports outdoors so that your cells can ‘breathe’ properly again.

Fasting exercise

Practicing moderate to intense exercise for at least 10 to 20 minutes before breakfast or at least 4 hours after the last dish has immense advantages in reducing insulin resistance. Consistent practice of it will more effectively adjust your metabolic health. While some people may feel dizzy or grumpy from not eating when standing up, this is part of the gradual therapeutic process. If this is your case, you can start small, and your body and attitude will give way as you notice the results.

This article is merely informative. At FastlyHeal .com, we do not have the power to prescribe medical treatments or make any diagnosis. We invite you to see a doctor if you present any condition or discomfort.

If you want to read more articles similar to Diet for metabolic syndrome, we recommend that you enter our Endocrine System category.

You may also like

Leave a Comment