Your latest book is titled Syndrome S, is that the same thing as Syndrome X? If not, can you explain to me what Syndrome X is? 

Definition

Syndrome X, in itself, is not a disease but a way to describe a situation in which a number of symptoms appear simultaneously or almost simultaneously in an individual. It is called a syndrome because these symptoms often affect different body parts.

This syndrome has different names, such as metabolic syndrome, cardiometabolic syndrome or, as the Australians call it, CHAOS (Coronary artery disease, Hypertension, Adult-onset diabetes, Obesity, and Stroke)¹.  

The name Syndrome X was first given by Reaven in the late 1980's. According to various sources, the letter "X" was attributed to this syndrome either because it mostly affects Generation X (those born between 1960 and 1980) or because the cause is unknown. In any case, the number of instances of this syndrome is increasing among our fellow citizens. For the rest of this article, I will use either the term syndrome X or the term metabolic syndrome to refer to this state.

Incidence

According to Statistics Canada, about 21% of adults between the ages of 18 to 79 suffer from metabolic syndrome.² According to the American College of Preventative Medicine, at least one third of the population, or 33%, is affected.³ What’s more, statistics show that the percentage of individuals affected by the syndrome increases with age. According to other North American statistics, about 50% of people aged 60 and over are affected.⁴

Symptoms

Several symptoms are associated with this syndrome. The major symptoms include: insulin resistance, type 2 diabetes, high triglyceride levels, high blood pressure, low HDL cholesterol and abdominal obesity. To be diagnosed with metabolic syndrome or syndrome X, you must have at least 3 of the symptoms mentioned above.⁵ To these "classic" symptoms, more and more clinicians are adding glycation and inflammation.⁶ It is important to note that metabolic syndrome can develop gradually so that though blood parameters are still normal, show an upward trend.

Interestingly, insulin resistance is associated with metabolic syndrome. Insulin resistance can also cause hypoglycemia. Indeed, in my private practice I have often met people with metabolic syndrome whose symptoms were of the hypo glycemic kind (hypoglycemia) rather than hyper glycemic kind (hyperglycemia or diabetes). Let's take this opportunity to review what we know about hypoglycemia:

Profile

This is the typical profile. Either the average blood sugar levels start to rise or the person begins to show signs of hypoglycemia (see previous section). He or she starts to gain weight for no apparent reason. In addition, the weight gain initially seems to be mainly and disproportionately in the abdominal area. Blood pressure and triglycerides start to rise and the "good" cholesterol, HDL, is reduced.

Dangers

Metabolic syndrome significantly increases the risk of heart disease, diabetes and stroke. Some suggest that very soon metabolic syndrome could overtake smoking as a risk factor for cardiovascular disease.⁹ In addition, researchers found that metabolic syndrome increases the risk of death from cardiovascular disease even in the absence of diabetes or other factors normally associated with a stroke.¹⁰ 

Causes

The causes of metabolic syndrome are many and readers of my articles will not be surprised to learn that they are basically the same as those for cancer.

1. Changes in Lifestyle. We have adopted a way of life that is very different from that of our ancestors. Indeed, a growing number of studies suggest that despite the fact we have not changed genetically, we have changed the environment in which we live significantly.  The speed at which these changes took place means we have not been able to adapt to them physiologically.¹¹ This is particularly true when it comes to nutrition and physical activity.

2. Lack of Physical Activity. Humans have always needed to balance physical activity and diet. Unfortunately, in our industrialized society, that balance has generally ceased to exist. In North America, physical activity dropped significantly after World War II. Indeed, despite the fact that time spent playing sports or enjoying leisurely physical activities has risen  somewhat, physical activity associated with one’s job, household activities and transportation have fallen  dramatically.¹²

3. Diet and Nutrition. Despite the fact that we are considerably less physically active than our ancestors, we consume significantly more calories than they did.¹³ This increase in the number of calories consumed - along with reduced physical activity - could contribute to the increase in the number of overweight or obese individuals. But the problem does not stop there. Indeed, the problem of a reduced nutrient density is added to that of excess calories. Not only do we consume more calories, but the food we eat today contains fewer nutrients (minerals, trace elements and vitamins) than before.¹⁴

4. Organic Pollutants. More and more studies suggest that organic pollutants are involved both in cases of primary obesity and in that associated with metabolic syndrome.¹⁵ In order to reduce our caloric intake and still satisfy our sweet tooth, we replaced sugar with chemicals in the form of artificial sweeteners. But these chemicals, like many others, have been shown to increase the incidence of obesity.¹⁶ And there's more. Consuming drinks containing artificial sweeteners during pregnancy doubles the risk of obesity in children.¹⁷ Chemicals in the form of artificial sweeteners are never the solution!

5. Stress. Stress plays a major role in the development of metabolic syndrome as it triggers insulin resistance. Indeed, continuous stress can cause insulin resistance which, in turn, will cause abdominal weight gain and increased blood sugar levels.¹⁸

What to do?

Metabolic syndrome can be prevented and even reversed. But, to succeed it is essential that one takes control of their health through a balanced management of their diet and level of activity.¹⁹

Exercise

The positive effects of exercise in the prevention and treatment of metabolic syndrome are well documented.²⁰ In recent years, articles suggest the amount of physical activity required to maintain good health is about 2.5 hours per week. Unfortunately, more and more studies suggest that this level of physical activity is insufficient.²¹ 

Resistance exercise has an important effect on improved health in people with metabolic syndrome.²² In a study conducted among breast cancer survivors, resistance exercise combined with aerobics showed very positive effects and reduced certain parameters of metabolic syndrome.²³

Practice resistance exercises for at least ½ hour, 3 times a week. The exercise program should include exercises for all major muscle groups: legs, back, chest, shoulders, arms and trunk. These may include bodyweight exercises such as pushups, squats and chin-ups or use some sort of resistance such as elastic bands or dumbbells. You can also use resistance machines.  

Various other forms of exercises have similar effects, such as swimming, Pilates or rowing. My clinical and personal experience - as well as a growing number of studies - strongly suggests that resistance exercise is more important than aerobic activity alone when it comes to managing metabolic syndrome.

Aerobic activity should also be included in the exercise program. This can include walking (try to walk at least 10,000 steps a day), swimming or rowing (these have a resistance as well as aerobic effect). Zumba and dance are also excellent forms of aerobic exercise. Beware of long-distance running as it may, if it is intense and sustained, produce cardiovascular damage.²⁴

Ultimately, the important thing is to move and to move a lot - not only to burn calories, but, above all, to kickstart your metabolism. Also, it is important to move on a daily basis rather than have intense exercise sessions once a week. Refer to my article on exercise on this website.

Supplements

Many supplements can help improve the parameters associated with metabolic syndrome. Those that help improve insulin resistance are particularly interesting because a lack of these nutrients seems to be the most important factor in the development of metabolic syndrome.²⁶ Among these, I suggest the following:

Chromium

Chromium, as well as vitamin B3, is necessary for the formation of glucose tolerance factor (GTF) which increases the sensitivity of cell membranes to insulin. This increased cellular awareness counteracts or reverses insulin resistance.²⁷ Studies have shown that increased chromium intake improves insulin resistance in obese subjects.²⁸

Taking 200-400 micrograms of chromium once or twice a day can be beneficial. When taking chromium, it's important for diabetics to check their blood sugar levels because by improving insulin resistance, chromium can lower blood sugar. 

Vitamin B3

Vitamin B3, like chromium, is necessary for cells to use insulin properly. So, it only makes sense that supplementation may help improve insulin resistance. Several studies have shown that vitamin B3 helps prevent type1 diabetes²⁹ and can also act positively to mitigate several parameters of metabolic syndrome.³⁰

Taking 50 to 100 mg of vitamin B3 in the form of niacinamide or controlled-release niacin can greatly help to improve the symptoms associated with the metabolic syndrome.

Zinc

The oral administration of zinc has also shown very positive effects as regards to metabolic syndrome.³¹ 

Magnesium

Let me finish with magnesium, one of the most important minerals, yet one that is most deficient in our North American diet. A significant number of studies suggest that magnesium plays a key role in insulin sensitivity.³³ Several studies have demonstrated that there is an inverse correlation between the intake of magnesium and metabolic syndrome.³⁴ Some studies suggest that young adults with higher dietary magnesium levels are less likely to develop metabolic syndrome.³⁵ Another study highlighted that there is an inverse correlation between magnesium consumption and systemic inflammation as well as the onset of metabolic syndrome in women over fifty.³⁶

Taking 125-150 mg of magnesium morning and evening can also be very useful in a program whose goal is to prevent or correct metabolic syndrome.

Conclusion

Metabolic syndrome or Syndrome X poses a real threat. Fortunately, it is possible to avoid and even reverse. The only obstacle to the effective and sound management of this syndrome is our will. Yes, we must prioritize and take charge. But the same lifestyle adjustments that help control metabolic syndrome are also those that help reduce the risk of cancer. It's up to us.

References

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