Obesity, Related Disease Can Lead to Serious Illness

Putting on a few extra pounds or developing a spare tire around the waist is common as we age. Our metabolism generally begins to show signs of slowing around age 30 and continues to decline more rapidly as we age - another wonderful benefit of growing older.

As Americans, we are one of the fattest nations in the world. In fact obesity and obesity-related diseases are becoming so prevalent in our society that the medical community has identified a set of conditions now called "metabolic syndrome." This syndrome is a warning sign that you are headed down a slippery slope from gaining a few extra pounds to what eventually becomes obesity, diabetes, cardiovascular disease or even death.

But what exactly is metabolic syndrome and what are the warning signs that you may be developing it?

Metabolic syndrome is defined as having three or more of the following conditions:

•·        Waist circumference greater than 40 inches in men and 35 inches in women

•·        High cholesterol

•·        High blood pressure

•·        Insulin resistance, defined as fasting blood sugar of less than 100 mg/dL

Metabolic syndrome affects about 50 million Americans and is considered a major risk factor leading to obesity and issues surrounding obesity, according to the American Heart Association. But metabolic syndrome in itself is not a disease, it's a condition that raises a red flag to doctors; it's a warning sign. This warning sign indicates the increased risk of coronary heart disease, vascular disease, stroke and Type II diabetes. In fact, 60 percent of men and 50 percent of women with metabolic syndrome develop Type II diabetes.

Some risk factors for developing metabolic syndrome include genetics, chemical imbalance, sedentary lifestyle and poor diet.

The conditions of metabolic syndrome can be improved or reversed, especially in the early stages. The best way to decrease your chances of developing this syndrome or manage an existing problem is through lifestyle changes.

Follow these tips by starting at your own pace and working your way into a healthier lifestyle:

Lose weight - cut calories and increase activity levels. Take small steps by moderately reducing your caloric intake and adding regular exercises to your routine. Dropping even a few pounds can be beneficial to your health. Visit www.active.com to access fitness calculators that give you information regarding your body fat, body mass, caloric needs, ideal weight, nutrition information, pace when working out and target heart rates.

Exercise more - set a goal of at least 30 minutes per day, five days per week. Start with small activities like walking the dog, taking the stairs or swimming.

Eat a healthy diet - increase intake of fresh fruits and vegetables, lean protein and fiber; while at the same time reducing intake of saturated and trans fats, cholesterol-rich foods and refined flour and sugar

Stop smoking - visit www.smokefree.gov to get instant support, interactive tools and self-help guides on ways to kick the habit.

Reduce cholesterol - a heart-healthy diet and regular exercise is the beginning. Choose low-fat dairy products and steam, broil or grill lean protein such as chicken or fish. Also select healthier fats found in olive, peanut and canola oils and be sure to eat heart-healthy fish such as cod, tuna and halibut. Avoid fried foods.

Reduce glucose levels - lower carbohydrate intake including sugar, white bread, rice and potatoes. And stay active, even the smallest amount of daily exercise can help lower glucose levels.

Lower blood pressure - the best way to do this is by lowering stress levels; take time to relax, enjoy a favorite hobby, or go for a walk which will also serve to increase your activity level.

 Dr. Vincent Murphy is a physician with Southeast Texas Medical Associates and SelectCare of Texas/Texan Plus.