1. Metabolic Syndrome

2. America’s Health Status one-third of U.S. adults (35.7%) are obese. 17% (12.5 million) of children 2—19 years are obese. Top leading causes of death (2010) Heart disease: 597,689 Cancer: 574,743 Chronic lower respiratory diseases:138,080 Stroke 129,476 Life expectancy (2011) is 78.64 years of age

3. What is Metabolic Syndrome? Group of conditions increasing risk for heart disease, stroke, and diabetes - conditions include: increased blood pressure, high blood sugar levels, excess body fat, and abnormal cholesterol levels Having one of these conditions does not mean you have metabolic syndrome, but one or more can increase your risk.

4. Risk Factors Age – increases with age Abdominal Obesity – “apple” shape Lipid profile – raised triglycerides & low HDL Insulin Resistance – glucose intolerance can evolve into diabetes –level hyperglycemia Blood Pressure – normal range 120/80 Other Diseases – high blood pressure, heart disease, fatty liver disease, polycystic ovary syndrome

5. Complications …when left untreated Heart disease Diabetes Stroke Dementia

6. Symptoms No clear signs or symptoms Indicators include…. Large visible waistline High blood sugar related to Type 2 Diabetes High blood pressure

7. Diagnosis Physical exam and blood testing - waist circumference > 35in female >40in male - HDL “good cholesterol” <50 mg/dL for women <40 mg/dL for men - blood pressure 130/85 or higher - fasting blood sugar >100mg/dL 3 of the 5 risk factors can lead to a proper diagnosis

9. Prevention of Metabolic Syndrome 7% Weight Loss Goal Decrease Your Risk in as Little as 3 Weeks! Self Monitoring is Key! BMI Formula: (Weight (lbs)/ (height (in)^2)) * 703.1

10. Nutrient Recommendations Total Fat- 25-35% Saturated - >7% Calories Monounsaturated- <20% Calories Polyunsaturated- <10% Calories Carbohydrates- 50- 60% Protein- approx. 15%

11. Dietary Fats and Your Numbers Saturated Fats- ↑LDL cholesterol Animal products, butter, coconut oil, palm oil Monounsaturated Fatty Acids- ↓LDL↓TG, ↑HDL (only with low fat diet) Canola oil, olive oil, peanut oil, sunflower oil, avocados, nuts & seeds Polyunsaturated Fats- ↓LDL ↓ HDL* Soybean, corn and safflower oil, oily fish (salmon, tuna, mackerel, herring & trout) and most nuts & seeds.

12. Polyunsaturated Fats- The Omegas Omega-3: include EPA & DHA, not made in the body. Food sources include salmon, tuna, sardines, mackerel, shellfish, walnuts, flaxseeds, canola & soybean oils. AHA recommends people with CHD consume 1g of Omega-3 FA per day. Individuals with high TG may need 2-4g per day. Omega-6: not made in the body. Food sources include soybean, safflower, sunflower or corn oils.

13. The DASH Diet GroupRecommende d Servings/ Day Example of 1 Serving Grains6-81 slice bread Vegetables4-5½ cup cooked carrots Fruits4-5½ cup fresh strawberries Low Fat/Fat Free Dairy 2-31 cup (8 oz) Skim Milk Meat, Poultry, Fish 6 or Less1 oz. Grilled Chicken Nuts, Seeds, Legumes 4-5 per Week2 Tbsp. Peanut Butter Fats & Oils2-31 Tsp. Vegetable oil

14. “Dashing” Through the Market Purchase Food in its Most Basic Form- Cost of Convenience. Produce: Fresh or Frozen over Canned or Dried Read the Ingredient Labels Whole Grains Sodium Content Plan One Meatless Day per Week Stock Up on Basic Spices

15. EXERCISE & METABOLIC SYNDROME THERAPEUTIC LIFESTYLE CHANGE

16. TREATMENT & PREVENTION

17. GOALS MAINTAIN HEALTHY WEIGHT INCREASE & MAINTAIN PHYSICAL ACTIVITY

18. EXERCISE COMBINED WITH A HEALTHY DIET

19. HOW MUCH EXERCISE? MODERATE WALKING BRISKLY 12 MILES/WEEK VIGOROUS =MORE BENEFITS STRENGTH TRAINING