Exercise to Reverse Metabolic Syndrome
Physical Activity and Proper Diet Can Reverse Insulin Resistance
Jun 7, 2009
The incidence of metabolic syndrome is increasing with the rise in obesity. Exercise and proper diet, leading to weight loss, can reverse this condition.
With the increase in the prevalence of obesity in North America, there has been a concomitant increase in so-called “metabolic syndrome“. Metabolic syndrome is a constellation of abnormal findings in routine lab tests that increases an individual risk for early death from heart disease, cancer and diabetes. For individual suffering from metabolic syndrome, the end consequences can be reversed through regular exercise. Both resistance training and cardiovascular exercise are effective in reversing metabolic syndrome. Recent studies suggest that 30 minutes of exercise, 5 or 6 days per week is needed, as a minimum, to reverse metabolic syndrome. Additionally, interval exercise is more effective than steady state exercise for reversing the syndrome.
Components of Metabolic Syndrome
- Abdominal obesity – obese individuals usually demonstrate one predominant pattern of fat distribution, either intra-abdominal (the so-called “apple” shape) or around the lower abdomen and pelvis (pear shape). Individuals who tend toward the “apple” shape are at higher risk.
- Atherogenic dyslipidemia – elevated levels of plaque forming components are present in the blood. This is detected with routine blood testing. Individuals with atherogenic dyslipidemia show abnormally high blood lipids and "bad" cholesterol levels. Over time, this leads to atherosclerosis, or "hardening" of the arteries.
- Insulin resistance – also known as glucose intolerance, insulin resistance refers to the body's lack of response the storage hormone, insulin. Normally insulin levels rise with increasing blood sugar levels, such as after a meal. The body then removes sugar from the blood in response to rising insulin levels, and stores it in muscle tissue or as fat. Insulin resistant individuals demonstrate a blunted or absent response to insulin, leading to high blood sugar levels and diabetes.
- Elevated blood pressure – high blood pressure leads to long term cardiovascular disease.
- Proinflammatory state – this refers to elevated levels of inflammatory proteins in the blood, usually the so-called “C-reactive protein” (C-rp). While non-specific, elevated C-rp levels are associated with increased risk for heart attack and stroke.
Using Exercise to Reverse Metabolic Syndrome
- Although most individuals with metabolic syndrome are treated with medication for elevated blood pressure and insulin resistance with medication.
- Studies show that exercise and weight loss are more effective in combating metabolic syndrome, although this method requires far more discipline than simply taking pills.
- As a guideline, individuals attempting to reverse metabolic syndrome should do 30 minutes of moderate exercise 5 to 6 days per week.
- Recent studies suggests that interval training, with periods of varying exercise intensity yields better results than steady, moderate intensity exercise.
- Examples of interval training include alternating walking and running, or circuit-type weight training with little or no rest between sets.
- When considering any new exercise program, particularly for individuals with metabolic syndrome, a full assessment by a physician is mandatory, to insure patient safety. Additionally, those individuals already on medication should never change or stop medication without consulting his or her physician.
The copyright of the article Exercise to Reverse Metabolic Syndrome in Sports Medicine is owned by Steven M. Cohen. Permission to republish Exercise to Reverse Metabolic Syndrome in print or online must be granted by the author in writing.
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