The quality of your health depends upon many pieces that not only include the health of your bodily systems, but also include a healthy diet, exercise, and spirituality.

Diet. It cannot be emphasized enough. Metabolic Syndrome is a chronic condition that can potentially be reversed by adhering to healthy diet guidelines. By changing your diet, you can lose weight, lower your blood pressure, lower your bad cholesterol and triglyceride levels—all of which can dramatically reduce your risk of heart disease, stroke, and diabetes.

It’s important to note that the Diabetes Diet recommended by the American Diabetes Association may actually worsen Metabolic Syndrome, because it emphasizes a high-carb diet that includes 6 to 11 servings of grains. A diet that is too high in carbs (especially simple carbs like white bread and highly processed baked goods) consistently spikes blood sugar levels and worsens the problems of insulin resistance.

Dr. Ritchie Shoemaker, author of Lose the Weight You Hate, says that metabolic disorders are the result of an excess intake of two key ingredients found in the typical American diet: glucose (sugar) and amylose (a simple plant starch). Amylose is rapidly converted to glucose by enzymes in the small intestine, which contributes greatly to spiked blood sugar levels. Dr. Shoemaker says that metabolic disorders can be improved—or even reversed—by following the 0-0-2-3 diet. That means following a daily diet that contains 0 refined sugar; 0 starch (amylose) found in simple carbs; 2 servings of protein; and 3 servings each of vegetables that grow above the ground and whole fruits.²

Dietary Recommendations for Metabolic Syndrome:

• Increase your magnesium intake. New studies now show that adequate magnesium intake can reduce diabetes risk by as much as 34 percent.⁵ Adequate magnesium intake can also help manage high blood pressure. Eat foods rich in magnesium, such as pumpkin seeds, spinach, chard, sunflower seeds, and navy beans. Read the National Institutes of Health Report about magnesium.
• Eat more low-glycemic fiber. People who have problems with blood sugar control and/or weight typically eat the wrong foods that have very low fiber content. Fiber, found in whole grains and unprocessed foods, can be very effective in stabilizing blood sugar levels. Add high-quality fiber to your diet, such as ground flax meal.
• Increase the amount of nutrient-dense, low-glycemic foods in your diet, such as dark green, leafy vegetables, whole fruits, and sprouted nuts and seeds.
• Increase your omega-3 intake. Omega-3 is found in fish oil, wild Alaskan salmon, minimal-mercury albacore tuna, sprouted nuts and seeds, and flax seed. Research has shown that omega-3 fatty acids can lower triglyceride levels, reduce plaque buildup in the arteries, and reduce heart disease risk. Those who have Metabolic Syndrome are at higher risk for developing heart disease. Read more about healthy omega-3 and omega-6 ratios.
• Toss out the low-fat diet. The American Diabetic Association and the American Heart Association have steadily promoted a low-fat diet to lower bad cholesterol (LDL) levels. However, that idea is overly simplistic and misleading. Not all fats are bad, and in fact, some fats are essential for good nutrition. A healthy balance of good fats is more important than eliminating ALL fats. Also, watch out for deceptively low-fat food products that are actually high in refined sugar, artificial sweeteners, and unhealthy processed simple carbs—all of which worsen Metabolic Syndrome.
• Switch from table salt to Himalayan Crystal salt. Unlike table salt, Himalayan crystal salt contains 84 minerals and trace elements, which are essential for optimal health and mineral balance. High blood pressure (which is a symptom of Metabolic Syndrome) can be caused by an imbalance of potassium, calcium, and magnesium.

Other dietary tips:

• Choose high-quality, organic, hormone- and antibiotic-free “grass-fed” meats.
• Choose dairy products that have live, active cultures (probiotics), such as yogurt and kefir.
• Drink room-temperature purified water throughout the day.

When managing Metabolic Syndrome, it is essential to AVOID the following foods:

• All instant grains. Food products such as minute rice, cream of rice and cream of wheat can spike blood sugar levels as quickly as white, refined sugar.
• All simple or refined carbohydrates (white flour, white rice, white bread, pasta, cookies, cakes, crackers, processed snack foods, starchy vegetables that grow underground such as potatoes, beets, peanuts.)
• All foods containing refined sugar or artificial sugar-substitutes such as Aspartame, Splenda^® etc. Artificial sweeteners may increase the risk of (or worsen) metabolic conditions such as Metabolic Syndrome, insulin resistance, and diabetes.⁶ Choose a natural sweetener like Xylosweet instead.
• Alcoholic beverages, which can rapidly spike blood sugar levels
• Limited cheese and wine
• Fungi such as mushrooms
• Pickled foods
• All fruit juices, since they lack fiber and spike blood sugar levels too rapidly
• Carbonated soft drinks that cause blood pH levels to become acidic
• Seafood, such as oysters, clams, and lobster that may contain toxic levels of mercury.
• Deep-sea fish such as tuna, mackerel, and swordfish that may contain toxic levels of mercury. Choose minimal-mercury albacore tuna instead.
• Farm-raised fish that contain PCBs and not enough omega-3 essential fatty acids, due to their land-based diets. Choose wild-caught salmon instead.
• Sodium nitrite found in processed foods such as hot dogs, lunch meats, and bacon
• Monosodium glutamate (MSG) found in many foods as a flavor enhancer
• Hydrogenated or partially hydrogenated oils found in many processed foods, deep-fried foods, fast foods, and junk food. Those with Metabolic Syndrome and diabetes are particularly susceptible to the negative effects of bad fats. Read more about trans fats.
• Caffeine. Caffeine intake after a meal surges blood sugar levels, making blood sugar control more difficult.⁷
• Smoking. A recent study links smoking to increased diabetes risk.⁸

Exercise. Like diet, exercise is an essential part of the treatment plan for Metabolic Syndrome. Exercise helps control weight, helps control blood sugar levels more effectively, helps reduce high blood pressure, and strengthens the heart muscle. These are all essential in reversing Metabolic Syndrome. Effective types of exercise include brisk walking in the sun (to boost vitamin D production), biking, light aerobics, water aerobics, swimming, and strength training.

The most important advice is to start. You can make small strides, and increase your exercise level as you gain strength.

Other Tips for Treating Metabolic Syndrome:

• Sleep well. Chronic sleep deprivation can alter hormone levels and slow metabolism. If your sleep problem is resistant to a quick fix, then consult a healthcare professional regarding your sleep condition. Other undiagnosed problems, such as sleep apnea, may be interfering with your ability to get restful sleep. Read more about fast-acting melatonin.
• Heavy Metal Toxicity can produce vague symptoms that sometimes are mistaken for other chronic conditions. Discuss heavy metal toxicity with your healthcare professional before receiving any diagnosis or treatment for a serious chronic condition. Read more about heavy metal toxicity.
• If you have dental amalgams, or “silver” fillings, get an evaluation from a mercury-free dentist who specializes in the safe removal of mercury amalgam fillings. Find a mercury-free dentist in your area now.
  

Additional Information about Metabolic Syndrome:

1. Metabolic Syndrome Overview
2. Common symptoms of Metabolic Syndrome
3. Common causes of Metabolic Syndrome
4. Natural and alternative treatments for Metabolic Syndrome
5. Conventional or prescription medications used in the treatment of Metabolic Syndrome
6. Cited Source and Additional Reading for Metabolic Syndrome

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