Post by Jana on Sept 22, 2004 20:39:17 GMT -5
Could you be suffering from Syndrome X?
by ANASTASIA STEPHENS, Daily Mail
femail.co.uk - 24th October 2002
Are you putting on inches around your waistline despite counting your calories? Do you feel constantly tired, relying on snacks or coffee to keep you going?
If you answer yes to both questions, your problem may not be the effects of age or overwork.
More likely, you have Syndrome X - a silent but little-recognised condition affecting up to one in five women.
Read our guide below to Syndrome X and follow the link at the bottom of the page to find out how two women managed to beat the condition.
So marked is the lethargy and 'mental fog' that sufferers of Syndrome X feel, Dr Ann Allen, head of biomedical research at the Glycaemic Research Institute in the U.S., has coined it 'the new ME'.
'Syndrome X is a pre-diabetic state in which the body stops using sugar properly,' says Dr Allen.
Caused by the huge amount of 'hidden sugar' in most modern diets, there are other distressing symptoms, too.
'Cells cannot burn sugar as energy, so it is stored as fat. People become tired and put on weight. Over time, their risk of Type 2 diabetes, high cholesterol and cardiovascular disease rises significantly.'
Although the syndrome affects both men and women in the same way, women are particularly vulnerable because, in a bid to lose weight, they cut out fatty foods and increase their consumption of potatoes, cereal and pasta-based meals.
They think of these foods as 'healthy' - but in fact these simple carbohydrates are 'hidden sugar' and cause blood sugar levels to rise almost as quickly as pure sugar or chocolate.
If you count the effect of added sugar in processed foods, as well as caffeine and stress - both of which raise blood-sugar levels - even people eating relatively low-sugar diets can develop problems associated with chronic blood-glucose overload.
'The average sugar intake in Britain has risen from the equivalent of two teaspoons a day in the 1820s to 38 teaspoons a day,' says nutritionist Patrick Holford. 'This puts a huge strain on the body, which needs to keep blood sugar levels within a very narrow range.
'To deal with high blood sugar levels, the body releases insulin, which helps carry sugar into cells to burn as energy,' he explains. 'But, over time, the system gets worn out. Cells become less sensitive to insulin, and higher levels are then needed to move sugar into cells.'
Eventually, chronically high blood-sugar levels result in insulin resistance or Syndrome X. And because insulin stops working effectively, sugar cannot get from the blood into cells to burn for energy. Instead, the body learns to store sugar as fat.
Ironically, since cells can no longer get the sugar to burn as energy, sufferers remain tired and lethargic, no matter how much they eat.
Symptoms of the syndrome include muscular weakness, fatigue, dizziness, weight-gain or obesity, and cravings for sugar or stimulants such as coffee, tea or cigarettes. Raised cholesterol, polycystic ovarian syndrome and mild depression are also linked to the condition.
The good news is that, if diagnosed in time, Syndrome X can be reversed through diet, supplementation and exercise.
The best way of identifying the syndrome is through a consultation with a nutritionist. Conventional blood tests for diabetes won't pick up Syndrome X, but testing for high glucose and insulin levels, two hours after consuming a measured amount of sugar, will.
Another reliable test measures levels of 'glycosylated' haemoglobin or the extent to which red blood cells become coated with sugar.
'Caught early enough, you can recover completely,' says Dr Sean Carroll, of Leeds University and a specialist in Syndrome X.
'The key is to replace refined carbohydrates and sweet foods - all of which increase blood sugar levels rapidly - with foods that release sugar into the blood slowly.
'These include brown rice, wholemeal breads, pulses, fruit and vegetables. You should also mix carbohydrate meals with protein, fibrous foods and oils as these all slow sugar release into the blood.
'Often patients are given supplements containing nutrients such as chromium, zinc and vitamins C and E, which enhance the activity of insulin and help the body carry sugar into cells.'
Exercise is crucial. 'Exercise significantly improves insulin sensitivity,' says Dr Carroll. 'Just 30 minutes of physical activity five times a week can get your body responding to insulin again.
'By changing diet and becoming more active, patients find their energy levels improve within weeks.
'Another major benefit is weight loss. Even patients who don't become more active find they lose weight, because their new diet and supplementation allows the body to burn sugar more effectively.
WHY GLYCAEMIC INDEX MATTERS
Because Syndrome X is largely caused by high levels of blood sugar, knowing where foods lie in the Glycaemic Index (GI) - the speed at which a foodstuff releases sugar into the blood - is vital.
Foods with the highest GI include refined carbohydrates such as white bread, white rice and pastry products.
These can release sugar into the blood almost as fast as sweets or chocolate.
Low glycaemic foods, such as wholemeal bread, brown rice, beans, lentils, fruit and green vegetables, release sugar slowly into the blood, in quantities that the body can cope with without having to release high levels of insulin. Also, unlike refined carbohydrates, these foods provide the body with the nutrients it needs to burn sugar effectively.
Fibre, protein and fat lower the GI by slowing sugar release into the blood, so if you eat a baked potato (GI 95), you can slow sugar release by up to half by combining it with sausages (GI 2 ; or similarly with white rice (GI 9 and lentil curry (GI 29).
And even though they're coated in chocolate, peanut M&Ms (GI 33) will release sugar into the blood slowly because of the fat and protein in the nuts.
HIGH GI FOODS
Glucose: 100
White rice: 98
Baked potato: 95
White rice: 95
Cornflakes/Rice Krispies: 82
Doughnut: 76
French fries: 75
Beetroot: 70
Wholemeal bread: 69
MID GI FOODS
Croissant: 67
Shredded Wheat: 67
Pizza: 60
Cheese: 60
Banana: 59
Basmati rice: 58
Oatmeal biscuits: 54
Kiwi fruit: 52
Wholegrain pasta: 45
Unsweetened muesli: 43
LOW GI FOODS
Fish Fingers: 38
Apples: 38
M&Ms (peanut): 33
Strawberries: 32
Lentils: 29
Sausages: 28
Green vegetables: 15
Peanuts: 13
Mushrooms: 9
SIGNS YOU ARE IN DANGER
• Have you put on weight around your waistline despite eating a fairly low calorie diet?
• Do you feel sluggish most of the time?
• Do you suffer from nervousness and low mood for no good reason?
• Have you ever had ovarian cysts?
• Do you have strong cravings for white bread or pastries?
• Do you binge on chocolate or sweet snacks three or more times a week?
• Do you drink three or more glasses of wine (or two or more pints of beer) at least three times a week?
• On a scale of one to ten, would you say your job has a stress factor of seven or more?
• Do you drink caffeinated drinks throughout the day to stay alert?
• Do you exercise less than three times a week and rarely walk more than 15 minutes a day?
• Are you always feeling hungry?
• Do you need a snack to concentrate on work until lunchtime?
• Have you stopped exercising due to lack of energy or will power?
• Have most of your weight-loss programs failed?
• Do you ever feel weak or faint within two hours of eating something sweet?
• Do you have dry skin, splitting nails or dull hair?
Eight more yeses puts you in a higher than average risk group for Syndrome X and it may be worth consulting a nutritionist for dietary and lifestyle advice.
THE FIVE-STEP PLAN
1. Replace high Glycaemic Index foods (see above) with low or moderate GI foods. When you do eat them, combine the meal with fatty foods such as oily fish, hummus or eggs, as these slow sugar release into the blood.
2. As caffeine raises blood sugar levels, limit your intake to one cup of tea or one cup of strong coffee a day. Dilute fresh fruit drinks or smoothies with the equivalent amount of water.
3. Do 30 minutes of exercise daily, such as a brisk walk. Researchers have found that even small amounts of physical exercise can halve the risk of Syndrome X and Type 2 diabetes.
4. Avoid refined sugar found in canned foods, such as baked beans, and sweetened fizzy and yoghurt drinks. In the evening, switch from sugar-rich beer to spirits or red wine.
5. Eat plenty of fresh vegetables, fruit, nuts and wholegrains. These are rich in nutrients such as chromium, magnesium and antioxidant vitamins, which help the body transport sugar into cells (rather than storing it as fat).
Find this story here:
www.femail.co.uk/pages/st...age_id=172
by ANASTASIA STEPHENS, Daily Mail
femail.co.uk - 24th October 2002
Are you putting on inches around your waistline despite counting your calories? Do you feel constantly tired, relying on snacks or coffee to keep you going?
If you answer yes to both questions, your problem may not be the effects of age or overwork.
More likely, you have Syndrome X - a silent but little-recognised condition affecting up to one in five women.
Read our guide below to Syndrome X and follow the link at the bottom of the page to find out how two women managed to beat the condition.
So marked is the lethargy and 'mental fog' that sufferers of Syndrome X feel, Dr Ann Allen, head of biomedical research at the Glycaemic Research Institute in the U.S., has coined it 'the new ME'.
'Syndrome X is a pre-diabetic state in which the body stops using sugar properly,' says Dr Allen.
Caused by the huge amount of 'hidden sugar' in most modern diets, there are other distressing symptoms, too.
'Cells cannot burn sugar as energy, so it is stored as fat. People become tired and put on weight. Over time, their risk of Type 2 diabetes, high cholesterol and cardiovascular disease rises significantly.'
Although the syndrome affects both men and women in the same way, women are particularly vulnerable because, in a bid to lose weight, they cut out fatty foods and increase their consumption of potatoes, cereal and pasta-based meals.
They think of these foods as 'healthy' - but in fact these simple carbohydrates are 'hidden sugar' and cause blood sugar levels to rise almost as quickly as pure sugar or chocolate.
If you count the effect of added sugar in processed foods, as well as caffeine and stress - both of which raise blood-sugar levels - even people eating relatively low-sugar diets can develop problems associated with chronic blood-glucose overload.
'The average sugar intake in Britain has risen from the equivalent of two teaspoons a day in the 1820s to 38 teaspoons a day,' says nutritionist Patrick Holford. 'This puts a huge strain on the body, which needs to keep blood sugar levels within a very narrow range.
'To deal with high blood sugar levels, the body releases insulin, which helps carry sugar into cells to burn as energy,' he explains. 'But, over time, the system gets worn out. Cells become less sensitive to insulin, and higher levels are then needed to move sugar into cells.'
Eventually, chronically high blood-sugar levels result in insulin resistance or Syndrome X. And because insulin stops working effectively, sugar cannot get from the blood into cells to burn for energy. Instead, the body learns to store sugar as fat.
Ironically, since cells can no longer get the sugar to burn as energy, sufferers remain tired and lethargic, no matter how much they eat.
Symptoms of the syndrome include muscular weakness, fatigue, dizziness, weight-gain or obesity, and cravings for sugar or stimulants such as coffee, tea or cigarettes. Raised cholesterol, polycystic ovarian syndrome and mild depression are also linked to the condition.
The good news is that, if diagnosed in time, Syndrome X can be reversed through diet, supplementation and exercise.
The best way of identifying the syndrome is through a consultation with a nutritionist. Conventional blood tests for diabetes won't pick up Syndrome X, but testing for high glucose and insulin levels, two hours after consuming a measured amount of sugar, will.
Another reliable test measures levels of 'glycosylated' haemoglobin or the extent to which red blood cells become coated with sugar.
'Caught early enough, you can recover completely,' says Dr Sean Carroll, of Leeds University and a specialist in Syndrome X.
'The key is to replace refined carbohydrates and sweet foods - all of which increase blood sugar levels rapidly - with foods that release sugar into the blood slowly.
'These include brown rice, wholemeal breads, pulses, fruit and vegetables. You should also mix carbohydrate meals with protein, fibrous foods and oils as these all slow sugar release into the blood.
'Often patients are given supplements containing nutrients such as chromium, zinc and vitamins C and E, which enhance the activity of insulin and help the body carry sugar into cells.'
Exercise is crucial. 'Exercise significantly improves insulin sensitivity,' says Dr Carroll. 'Just 30 minutes of physical activity five times a week can get your body responding to insulin again.
'By changing diet and becoming more active, patients find their energy levels improve within weeks.
'Another major benefit is weight loss. Even patients who don't become more active find they lose weight, because their new diet and supplementation allows the body to burn sugar more effectively.
WHY GLYCAEMIC INDEX MATTERS
Because Syndrome X is largely caused by high levels of blood sugar, knowing where foods lie in the Glycaemic Index (GI) - the speed at which a foodstuff releases sugar into the blood - is vital.
Foods with the highest GI include refined carbohydrates such as white bread, white rice and pastry products.
These can release sugar into the blood almost as fast as sweets or chocolate.
Low glycaemic foods, such as wholemeal bread, brown rice, beans, lentils, fruit and green vegetables, release sugar slowly into the blood, in quantities that the body can cope with without having to release high levels of insulin. Also, unlike refined carbohydrates, these foods provide the body with the nutrients it needs to burn sugar effectively.
Fibre, protein and fat lower the GI by slowing sugar release into the blood, so if you eat a baked potato (GI 95), you can slow sugar release by up to half by combining it with sausages (GI 2 ; or similarly with white rice (GI 9 and lentil curry (GI 29).
And even though they're coated in chocolate, peanut M&Ms (GI 33) will release sugar into the blood slowly because of the fat and protein in the nuts.
HIGH GI FOODS
Glucose: 100
White rice: 98
Baked potato: 95
White rice: 95
Cornflakes/Rice Krispies: 82
Doughnut: 76
French fries: 75
Beetroot: 70
Wholemeal bread: 69
MID GI FOODS
Croissant: 67
Shredded Wheat: 67
Pizza: 60
Cheese: 60
Banana: 59
Basmati rice: 58
Oatmeal biscuits: 54
Kiwi fruit: 52
Wholegrain pasta: 45
Unsweetened muesli: 43
LOW GI FOODS
Fish Fingers: 38
Apples: 38
M&Ms (peanut): 33
Strawberries: 32
Lentils: 29
Sausages: 28
Green vegetables: 15
Peanuts: 13
Mushrooms: 9
SIGNS YOU ARE IN DANGER
• Have you put on weight around your waistline despite eating a fairly low calorie diet?
• Do you feel sluggish most of the time?
• Do you suffer from nervousness and low mood for no good reason?
• Have you ever had ovarian cysts?
• Do you have strong cravings for white bread or pastries?
• Do you binge on chocolate or sweet snacks three or more times a week?
• Do you drink three or more glasses of wine (or two or more pints of beer) at least three times a week?
• On a scale of one to ten, would you say your job has a stress factor of seven or more?
• Do you drink caffeinated drinks throughout the day to stay alert?
• Do you exercise less than three times a week and rarely walk more than 15 minutes a day?
• Are you always feeling hungry?
• Do you need a snack to concentrate on work until lunchtime?
• Have you stopped exercising due to lack of energy or will power?
• Have most of your weight-loss programs failed?
• Do you ever feel weak or faint within two hours of eating something sweet?
• Do you have dry skin, splitting nails or dull hair?
Eight more yeses puts you in a higher than average risk group for Syndrome X and it may be worth consulting a nutritionist for dietary and lifestyle advice.
THE FIVE-STEP PLAN
1. Replace high Glycaemic Index foods (see above) with low or moderate GI foods. When you do eat them, combine the meal with fatty foods such as oily fish, hummus or eggs, as these slow sugar release into the blood.
2. As caffeine raises blood sugar levels, limit your intake to one cup of tea or one cup of strong coffee a day. Dilute fresh fruit drinks or smoothies with the equivalent amount of water.
3. Do 30 minutes of exercise daily, such as a brisk walk. Researchers have found that even small amounts of physical exercise can halve the risk of Syndrome X and Type 2 diabetes.
4. Avoid refined sugar found in canned foods, such as baked beans, and sweetened fizzy and yoghurt drinks. In the evening, switch from sugar-rich beer to spirits or red wine.
5. Eat plenty of fresh vegetables, fruit, nuts and wholegrains. These are rich in nutrients such as chromium, magnesium and antioxidant vitamins, which help the body transport sugar into cells (rather than storing it as fat).
Find this story here:
www.femail.co.uk/pages/st...age_id=172
