Metabolic Syndrome: How to Cure it? Zespół metaboliczny: jak go wyleczyć?
Hello guys is Julian Adrian thank you for watching us again. And today we are going to talk about the metabolic syndrome Metabolic syndrome is a pathology. That is actually pretty common worldwide affects about 20 to 25 percent of the population It’s highly correlated with the increase in obesity prevalence and thus this can make you more or less Gas that is related with body weight in fact in order to diagnose Metabolic syndrome a patient must have an impaired fasting glucose That we usually refer as an insulin resistance So you must have impaired fasting glucose plus two of the following factors which is obesity obesity we refer as hip waist ratio Being more than 35 for men and more than 34 for women and also your BMI is increased usually when it’s more than 25 v we refer it as obesity Or being overweight Now BMI, you can easily you can easily work it out. Just just google it it’s a simple formula Then there must be an iPad lymphedema hyperlipidemia refers to hydric, desire right low HDL and high LDL Moreover there has to be an increase in cholesterol now remember it whenever you check your HDL and LDL it’s important to check the ratio because it might seems that you have a low HDL but You have to always refer to the LDL because if your LDL also law Refer to the reference range then DHT else could be okay So always double check don’t look at your results and be scared And the other thing is I per tensions or Michael Bowie album anemia Michael Bowie album anemia refers to kidney damage Okay. Now the pathogenesis. Oh why? People develop metabolic syndrome can be both genetic or environmental so there’s that there probably there is something in your genes that predispose you to develop the pathology and some Environmental factors are usually lifestyle and diet in fact lifestyle and diet actually play the most important role because as we said the metabolic syndrome It’s highly correlated with obesity prevalence so the first thing that we want to do is to act on your lifestyle and it’s actually very Important because we said that everything started with insulin resistance and insulin resistance Actually starts while once you see fat accumulations of belly fat accumulation So once there is the Betty belly fat accumulation what happened the insulin resistance? basically refers to The fact that you expose your body to a high Concentrations of glucose over time and thus your pancreas will response by producing insulin insulin allow glucose to enter blood but as a defense mechanism The more you expose your blood so to glucose The lasts yourself that internalize the glucose via some receptors will become less sensitive So you will end up having a high increase of glucose around that’s not being internalized thus your body will perceive this as a conditions in which your body is actually not exposed to glucose and will start to break down other sources of energy So after glucose the next source of energy is actually fat so you will start to break down lipids and Lipids are found well in your belly so fat accumulation Why is the glucose coming from Leitrim lipids path because when you break down the lipids they will be broken down in Modern units known as fatty acids a lot of fatty acids in the circulation leads to a chronic inflammation chronic Inflammation is the precursor So it’s actually what’s trigger many disease in our body and this is why we want you to lose weight especially Your belly fat because we want to stop sources of fatty acids in the circulation chronic inflammation and does Eventually the development of a metabolic syndrome through insulin resistance Will at the end lead you to cardiovascular or cerebrovascular event That of course can increase the chance of death So now my colleague is going to take you through the process to eventually reverse your metabolic syndrome and Actually, we would like you to add more on your lifestyle because there is little known of genetic predisposition and Pharmaceutically is not always the best option Okay, so as julia has said the most important thing is to act on your diet and lifestyle When it comes to diet Of course, you don’t have to be perfect. You know, you don’t have to eliminate like everything that’s bad in the world The most important thing is to look for the alternatives. So for example, if you wanna eat cookies And you usually go to supermarket and buy like the first, you know processed food which is like cookies full in sugar and Like, you know, like all Eve pal moil and like all of these Crappy vegetable oils. It’s not really beneficial for you. So why not instead searching for the For the recipe in which you have like just you know oatmeal with a little bit of honey like maybe half half a teaspoon of honey and limit of cacao and I don’t know like one Apple for example, you mix it up. You put it in the oven and bam you have super healthy meal which actually reduces your your blood sugar because oatmeal have beta glucans that are beneficial for for you so Remember like always search for the alternatives when it comes to nutrition and Like if we’re gonna be talking about the general picture, I would say 90% of your diet should be the whole foods So let me finish you know like healthy fat like avocado raw virgin olive oil something like eggs, you know and try to eat as as like a little Processed food as possible. So rather than cooking on a pan and or frying food, you know, like frying some Eggs, you know, why not? why not putting eggs, you know, maybe without even the the the oil on on a pan that it’s not not adhering and You can make like really good, you know scrambled eggs Which which are super super healthy and they do not harm your body because the the oil do not Oxygenate and does not lose its its properties so when it comes to carbohydrates remember aim for Aim for the whole foods such as like potatoes You know sweet potatoes, maybe that have lower glycemic index maybe a little bit of rice or Or some like alternative grains and Such as such as quinoa grains actually Kino is a seat like, you know Withers you can you can eat beans you can eat like whole vegetables such as broccoli Brussels sprouts, you know a little bit of fruit is also good because Actually small amounts of fructose are beneficial for you The problem is when you eat like too much fructose, the is actually causing inflammation in your body and is harming you then when it comes to protein, I think too many people Over exaggerate you know Like the amount of protein that they are eating Usually you should stick something about 15 to you should stick to about 15 to 20 percent of the protein of your general diet of your general You know diet so so the protein should should be something around 15 to 20 percent of your all of your like overall calorie intake and you should not eat higher than that because There is no any benefit, you know for further organism like your muscle will not grow like more or or You do not gonna have any like benefits for your organism It’s it’s actually just harming you because if you eat a lot of fish like every day you want kilogram of fish You know, it has a little bit of mercury and it just accumulates in your body So remember like don’t exaggerate the protein Carbohydrates like Whole Foods and when it comes to fat and don’t be afraid of fat because fat keeps you more satiated and will actually lower your You know like insulin spikes that you are getting from your meal. So don’t be afraid the fat of fat just remember to eat like As little processed fat as possible. So as I’m saying like avocado Maybe oil but put the oil on the salad Don’t fry or or you know, like use the the vegetable oils in the processed fruit Then you can also with eggs. Oh, that’s like fatty, you know fish or meat. It’s also super good because it’s high in omega threes So it it further lowers your information and as you remember inflammation corresponds to you know, like Like information is actually harming you and it’s one of the things that That that cost complications in the metabolic syndrome. So it’s not it’s not good for you any like at all so so you should aim for you know, reducing the inflammation as much as possible and then Yeah, vegetables and fruit are are very important because they are rich in in vitamins like vitamin ie polyphenols Micronutrients that That are very healthy for your for your body for the over structure and the most important thing Is that vegetables and fruits have fiber? So if you eat them like fruit if you eat fruits, for example before your meal or if you consume vegetables with your meat the fiber will will will make sure that That you do not have like insulin spike. Which which is very good when you have metabolic syndrome because Let’s say that that you have actually there’s been a research, you know Like if you eat a meal without the vegetable and if you eat the meal with vegetables with fiber You do not have that much of the spike because of the fiber like right because because the fiber slows down the digestion which which is the thing that you want when while having the the metabolic syndrome so So you remember to consume like around 20 grams of fiber at least per day? Also, it’s very good for your gut in the future. You will To avoid any you know things like Complications for the for the gastrin then intentional tract like cancers or other diseases Remember to consume your fiber the last thing that I want to mention is the timing of your meals, so When you have metabolic syndrome You can actually use the you know strategy girl You can have like the proper strategy to Reduce the the blood sugar And to reduce the insulin response that that you are having within the day I’m not sure if you’ve heard about the intermittent fasting but intermittent fasting is very very beneficial for people Who are obese? And for people who suffer from metabolic syndrome because let’s say that you are instead of eating, you know Seven meals a day you eat two bigger meals so you fast until 2 p.m And 2 p.m. If your first meal and then You have your second meal around 7 p.m In this way, you are making sure that your insulin is not released all the time, right? It’s just released in these 2 points Which is the thing that you want because your pancreas can Can rebuild you know your sensitivity for the for the insulin can can get better and during your fasted state you are actually burning fat from your Familiar fat tissue from your belly and And that’s the thing. That’s the exact thing that you want right having the the metabolic syndrome, right? you want to burn that belly fat and and you want to improve the Sensitivity for sensitivity for the insulin nearby in your body. So I think yeah, definitely go for intermittent fasting and make sure you’re changing your Your dietary habits. So lifestyle you talk about lifestyle. We say that these people are overweight apart from diet What else should they do apart from the diet? You should start exercising The same thing that goes from diet, you know, like you don’t have to be perfect. Like actually there is there’s been a research You can check it out. It’s at tika trial and they showed that even moderate Exercise every day. So like 20-30 minutes, you know of the of the light to moderate Physical exercise which we define like less than seven seven calories burned or a minute. So light light exercise, you know, like light walking or even Like slow running is very beneficial for you. You don’t have to be perfect You don’t have to be an athlete, you know, you don’t have to like train at the gym five hours to to progress that the thing is you should stick to some form of exercise every day and Make it a habit, right? So so you will definitely improve your Your insulin sensitivity and you will reduce The prevalence of your metabolic syndrome and And I hope you know, I wish you will cure the disease okay, so last thing that You know can help you to further reduce totally cured your metabolic syndrome are dietary supplements that you can use the way of working is actually Like all of the supplements is very similar. There is a slight differences but in general they improve Insulin sensitivity. Yes, so basically the idea Is that as we said there is a state of chronic inflammation So we want to act on your inflammation and these supplements. We work by as an anti-inflammatory mediators and also they are Antioxidant, so they resolves the damage or they limit the damage that our free radicals to on the cell and They increase the insulin sensitivity We said that this usually metabolic syndrome We’ll call it’s actually caused by your insulin resistance and if we increase the insulin sensitivity of the cell actually now the cells is much from $0.02 insulin and thus internalized glucose and Avoid the problems that lipids breakdown caused to you. And then the other thing is that they Decrease the lipids so decrease cholesterol increase HDL and decreasing the LDL that causes the damage again to your To your body so they act on every small things that actually cause your metabolic syndrome right like metabolic sensitivity high levels of lipids in your body like cardiovascular events hypertension and basically they act on free radicals so they are anti Antioxidants, but also they act as anti inflammatory You know supplements. So so they are super beneficial for you and definitely should try them. We’re just going to list them So the first one is turmeric also known as Cumin, yeah The second one is garlic then you have cinnamon which which is full of Polyphenols strange then he also activates metabolism. So usually people take cinnamon even before sleeping because activates the you know, the breakdown of fats, this is very good and it has been demonstrated that it decreases the Glucose fasting glucose level, so it’s very good. So cinnamon. You can either take before the For sleeping or you can actually put small amounts of cinnamon oil to it to you know to your meals and it’s going to also reduce your Now you cannot eat women to Cookies. Yeah, we could do other videos if you like maybe about recipes which is yes, so that means you add some small quantities of cinnamon to Try through your meals or have some seen a yogurt or something before before you sleep then Next one is neem oil Neem oil is an it’s an actually extract that is associated with Like it regenerates your your pancreatic beta cells so it mostly helps with your insulin secretion by pancreas and In general it helps with your pancreatic health Then there is also rhizoma copy this Which is a Chinese? Arabs Actually Chinese Chinese use it regularly in the in their diet and evidence showed That is very good in preventing and curing cardiovascular diseases because of a can of the old effects that we said before so the inflammatory and theater at Rose chlorotic plaque accumulation So you can add it to your meal or you can just get some tablet okay, so the last ones are bergamot essential oil cumin carved among grapes on you on Fish oil and and broccoli. So make sure you implement them in your diet because they help you if your instrument resistance and they will help, you know, the curio metabolic syndrome and Let us know how it goes if you have any questions about the supplements, you know, you can write the comment or you can write directly to Us on our channel and we’ll be happy to respond. Okay. Thank you guys Thank you guys in to see you next video, okay?