Introduction:
A group of conditions that occur together and increase the risk of heart disease, type 2 diabetes, and stroke is called a metabolic dysfunction or syndrome. These conditions include high blood pressure, increased blood sugar levels, increased cholesterol levels, and increased fat accumulation around the waist. Nowadays, metabolic dysfunction is increasing worldwide, covering one-third of the adult population. These serious health problems are primarily due to an improper diet and progressive lifestyle changes.
How is the Body's Metabolism Carried Out?
-
Metabolism is the process that mainly occurs in plants, animals, and humans that changes the food they eat into energy, helps develop their growth, and keeps them alive.
-
Food (nutrition) consists of proteins, fats, and carbohydrates. When you consume them, these nutrients are broken down by certain enzymes present in your digestive system, which are then transferred to the cells and can be used as energy.
-
Your body uses this energy immediately or stores it in muscle tissues, the liver, or body fat to use later.
What Are Metabolic Dysfunctions?
-
Metabolic dysfunction (disorder) is a group of conditions that occur when the normal metabolic process fails and results in either too little or too many necessary substances needed to stay physically and mentally healthy.
-
Since our bodies are susceptible to changes or errors in metabolism, our bodies require all essential nutrients to carry out all of their functions. For example, the brain needs substances like sodium, calcium, and potassium to generate electrical impulses and maintain a healthy system.
What Are the Causes of Metabolic Dysfunction?
-
Any disease, damage, or abnormal functioning of the organs involved in metabolisms like the pancreas, endocrine gland, and liver.
-
Deficiency of any enzymes or hormones required for the metabolism of the food intake.
-
Due to insulin resistance, the cells will not normally respond to glucose and insulin and will not be able to enter the cells, leading to increased blood sugar levels.
-
Mutation of certain genes leads to genetic metabolic disorders, where these mutations can be passed through generations.
Why Is Metabolic Syndrome Dangerous?
-
Cellular insulin resistance is a characteristic feature of metabolic syndrome. Insulin is important for turning the sugar in the bloodstream into cells, which are then stored or transformed into energy.
-
However, if the cells stop responding to insulin, it results in high blood sugar levels, which bring on chronic, systemic inflammation and other severe consequences, such as:
-
Damage to your blood vessels.
-
Weight gain.
-
Worsening insulin resistance.
-
-
Eventually, it causes an increase in body weight which further worsens the inflammation, and ultimately it leads to a wide range of diseases, including:
-
Type 2 diabetes.
-
Heart disease.
-
Obesity.
-
Obstructive sleep apnea.
-
Gallstones.
-
Polycystic ovarian syndrome (PCOS).
-
Fatty liver disease.
-
Gout.
-
What Are the Risk Factors of Metabolic Dysfunction?
The following factors increase the chances of developing metabolic dysfunctions:
-
Age - The risk for metabolic dysfunction increases with age.
-
Obesity - It has too much weight around the abdomen and waist, which increases the risk of metabolic dysfunction.
-
Diabetes - If a person has type 2 diabetes or gestational diabetes (diabetes during pregnancy) risk of having metabolic dysfunctions increases.
-
Ethnicity - In a few countries, overweight women, like Hispanic women (Spanish-speaking women living in America), have a higher risk of developing metabolic dysfunctions.
-
Other Common Diseases - Other diseases like sleep apnea, fatty liver, and polycystic ovary syndrome have a higher risk of developing metabolic dysfunctions.
What Are the Symptoms of Metabolic Dysfunctions?
-
No obvious signs or symptoms are associated with the metabolic disorders as such. But one of the visible signs is an increase in waist circumference.
-
For people with type 2 diabetes, the common signs and symptoms of diabetes, like increased urination, thirst, fatigue, and blurred vision, occur due to increased blood sugar levels.
-
If a person has any of the components of a metabolic disorder, it is advisable to consult their doctor to check for any other components of the syndrome.
What Foods Can Worsen the Symptoms of Metabolic Dysfunction?
-
High Sugary Foods: Refined carbohydrates such as white flour, sugary snacks, sugar-sweetened beverages, and artificial sweeteners can spike blood sugar levels and contribute to overeating and obesity.
-
Unhealthy Fat Foods: Saturated fats found in foods like deep-fried foods, packaged biscuits and cookies, red meat, whole-milk dairy products, and many baked goods can increase bad cholesterol (LDL) levels and lead to the risk of heart disease.
-
Foods Rich in Sodium: Foods like potato chips, smoked or cured meats and fish, canned vegetables, packaged rice, potato, and pasta mixes, canned soup, and instant noodles are high in sodium, which contributes to high blood pressure. So it is advisable to avoid these foods.
-
Processed Foods: Packed and fast food are the worst to consume as they contain immense refined carbohydrates, added sugars, excessive amounts of salt, and unhealthy saturated fats.
What Foods Can Improve Metabolic Dysfunction?
Fiber-Rich Foods:
-
Non-starchy vegetables like salad greens, broccoli, and peppers; starchy vegetables like beans, lentils, and chickpeas; whole fresh or frozen fruit oats, barley, dried beans, lentils, and brown rice are rich in fiber.
-
Adding more fiber to the diet can help lower the risk of heart disease and stroke. It also reduces LDL (bad) cholesterol and balances blood sugar levels.
Potassium-Rich Foods:
-
Foods like bananas, dates, oranges, grapefruit, mushrooms, yogurt, etc., are rich in potassium.
-
They help to balance blood pressure by counteracting the effects of sodium, which raises blood pressure.
Foods Rich in Omega-3 Fatty Acids:
-
Flax seeds, chia seeds, pumpkin seeds, olive oil, nuts, seeds, and fatty fish like salmon and mackerel are rich in omega-3 fatty acids.
-
It helps to raise HDL (good) cholesterol levels and keeps the heart and blood vessels healthy.
What Are the Supplements That Can Be Taken for Metabolic Dysfunction?
Adding supplements to the daily diet can help to beat metabolic dysfunctions, which include,
-
Chromium supplements can be taken to balance blood sugar levels.
-
Vitamin B3 or niacin supplements and omega-3 fatty acid supplements can help to balance cholesterol levels.
-
Potassium supplements help to balance blood pressure.
Consult your doctor before taking any supplements because some may interact with the medication you are already taking.
What Are the Other Measures That Can Be Taken to Control Metabolic Dysfunction?
-
Take a Workout: The best way to lose weight is to exercise. Find the level of exercise that best suits your personality, then gradually increase it.
-
Quit Smoking: Though smoking is not a risk factor for metabolic syndrome, smoking can greatly increase the risk of heart disease.
Conclusion:
It is not necessary to change your eating habits overnight. It can be done by gradually reducing it. A nutritious diet can prevent metabolic syndrome, where most packaged foods can be replaced with healthy foods. It should not be a temporary diet but a permanent one to maintain a disease-free healthy life. Simple dishes can be prepared at home with vegetables and fruit desserts.
