The metabolic syndrome is a term used for a complex of specific health problems which mean a substantial risk for the development of Type 2 Diabetes, as much as for coronary and cerbral events in a given individual when occurring simultaneously. The metabolic syndrome development seems to be related to an excessive accumulation of fat in abdominal parts- the so-called upper-type obesity.
The genetic equipment of humans has gradually developed over millions of years so that a man was capable of surviving the periods of lack. We were originally programmed for extensive physical activity and comparatively low calorie foods. In the past few decades substantial changes in the surrounding environment have occurred, in our genetic equipment, however, none. This conflict between the genes inherited from our ancestors and the present-day lifestyle of the population results in the global epidemic of the metabolic syndrome.
The causes of the origin of the metabolic syndrome are, however, complex. It concerns an interrelated set of metabolic, hormonal and genetic influences together with those of lifestyle. It is absolutely necessary to stress the lifestyle. The metabolic syndrome in a concrete person does not originate as a consequence of “bad“ genes, the genetic set only predisposes an individual to the origins of the disease. Whether and when the disease manifests itself is in a great extent determined by lifestyle factors. These are the quantity and quality of food and the physical activity level.
The world trend in increased consumption of foods with a higher volume of fat and saccharides and the decreased necessity of physical activity is accompanied by a dramatic increase in the numbers of patients with the metabolic syndrome in all age groups. Clinical studies have revealed that people who acquire weight, increase the probability of the metabolic syndrome development. Population studies in the developing countries clearly point out the relation between modern trends in society (moving to towns and accepting western lifestyle) and the origin of the metabolic syndrome.
The traditional rural lifestyle with the accompamying necessary daily amount of physical activity and the prevailing low energy foods is reflected in a much lower percentage of the metabolic syndrome occurrence compared with the city population where “cars are used for transport to the very bed” and high calorie “fast food” is consumed. These alarming facts cannot be overlooked. Luckily, we have the possibility to reverse the metabolic syndrome development by our own behaviour or to influence its treatment and the occurrence of its complications, should it have been diagnosed already.
What should we do specifically as not to hear this medical term in a doctor’s surgery? Start with sports and keep to a diet? That would be ideal but it is not necessary. To begin with, it is quite sufficient to change a few little things such as to climb the stairs to the third floor and not to use the lift, walk to a tram stop which is further away, take 2 pieces of dumplings instead of 6 and to substitute our salted treats which we consume while watching television with a piece of fresh fruit. Scientists agree that small regular amounts of exercise (which means any possible ways of moving, not necessarily sports as such) and a slight reduction in body weight are very significant from the point of view of lowering the risk of the origin of Type 2 Diabetes, cardiovascular events and premature death.
It is very important to change the physical activity patterns and the eating habits, not only to go once to a fitness centre and to fast for two days. These radical changes are not desirable. Physical activity should be increased slowly and the menu changed gradually so that there is time enough to get used to the novelties and adapt to them. The composition of our menu improves gradually with time without any violence imposed and we realise that we cannot do without a stroll and feel much better altogether.
Our own behaviour may significantly influence the prognosis of our children if we lead them to regular exercise and teach them the right eating habits at a very early age already, they will not have to face the so-called civilisation diseases as adults. If we do not have enough motivation to do something for ourselves we should at least accept the responsibility for the health of our children and at least change the contents of our fridge because of them as much as the amount of time spent with the family in front of TV.
What are the official recommendations of scientists? The main aim should be to reduce weight by 5 kgs. Regular low intensity physical activity is most desirable, the best is 30 minutes of brisk walk at least five times a week, possibly each day. You may divide these thirty minutes to two or three parts each day. Calorie intake should not exceed 1,500 kcal a day.
Fats should not represent more than 30% of the daily caloric intake out of which approximately 10% should be in the form of monounsaturated fatty acids (olive oil, nuts) and saturated fatty acids should be avoided (margarine, solidified fats for baking). The intake of fibres should be increased to 30g/day (vegetables and fruits) and sweetened drinks should be avoided altogether.
The development of Type 2 Diabetes has not been observed in patients included in a ten-year risk factors’ survey in Finland who included at least four of the above mentioned recommendations in their lifestyle. Moreover their blood pressure and blood lipid levels improved. It is obvious that even small interventions into our life stereotypes may play an important role from the point of view of the metabolic syndrome prevention. It is entirely up to us what we are willing to do for our own health as well as for the health of our children.