Mercy Medical Center North Iowa - Health Information

Health Info

Metabolic Fitness

Prevention
Printable Metabolic Fitness Book

What is Metabolic Syndrome?

Mercy Clinic physicians are teaming up to tackle a serious, but preventable, health risk in North Iowa. Metabolic Syndrome is a collection of health conditions that increase your risk of heart attack, stroke, or diabetes. While national statistics diagnose one in five Americans affected metabolic syndrome, physicians in North Iowa feel the numbers are even higher in this area and feel metabolic syndrome is the number one health problem in the area, said James Coddington, M.D.

“It is a premature killer of our friends and neighbors. It is overtaking cigarette smoking as the number one risk factor for heart disease,” he said.

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Symptoms and Factors

There may be no symptoms until the blood vessels become very narrow or diabetes develops. It is usually discovered by lab tests or a physical exam. Many people with metabolic syndrome complain of fatigue; but if you have at least three of the five criteria listed you have metabolic syndrome:

Waist circumference of 40 inches or more in men, or 35 inches or more in women.
Triglyceride level above 150 mg/dl.
Fasting blood glucose (sugar) above 100 mg/dl.
High-density lipoprotein (HDL) less than 40 mg/dl in men or less than 50 mg/dl in women.
Blood pressure 130/85 or more.

The Cause

The exact cause is unknown, but experts believe insulin resistance is the root cause
A combination of genetic makeup, food intake and physical activity are commonly implicated

Associated Health Problems

Heart attack
Stroke
Diabetes
High blood pressure/hypertension
Blood clots form more easily/hypercoaguability
Liver damage

Prevention

Some of the ways you can reduce your risk and become metabolically fit include:

Improve nutrition -- Maintain a diet that keeps carbohydrates to no more than half of total calories. Eat complex carbohydrates, such as whole grain bread or brown rice (instead of white), and sugars that are unrefined (instead of refined; for example cookies, crackers). Increase your fiber consumption by eating legumes (for example, beans), whole grains, fruits and vegetables. Reduce red meats and poultry. Use healthy fats, such as those in canola oil, olive oil, flaxseed oil and nuts. Moderate weight loss, in the range of 5 percent to 10 percent of body weight, can help restore your body's ability to use insulin.
Increase activity -- For example, brisk 30-minute walk each day can result in weight loss, improved blood pressure, improved cholesterol levels and a reduced risk of developing diabetes.
Limit alcohol intake -- Consume no more than one drink a day for women or two drinks for men.

Stop Smoking -- Smoking aggravates the health consequences of the metabolic syndrome. Many cessation plans are available, so talk to your health care team about ways to quit and prevent weight gain.

Metabolic Syndrome in Children

About 15 percent of children and adolescents ages 6 and 19 are considered overweight, which puts them at risk of:

Type 2 diabetes has appeared in children
Liver disease
High blood pressure
Sleep apnea
High cholesterol
Orthopedic complications
Psychological health problems
How to Help Youth
There are a number of ways to encourage a more healthy lifestyle for children. For example:
- Encourage play
- Set TV limits, do not eat while watching TV
- Eat healthy, do not buy “junk foods”
- Serve water instead of soda
- Eat meals together
- Limit fast food
- Do not use food as a reward
A Healthy Start

Preparing for Change
Change can be difficult, but when faced with a possible life-threatening disease, it can become necessary. Here is a list of places to begin when trying to achieve metabolic fitness:

Increase knowledge about changes in diet and exercise
Learn about medications and side effects
Set realistic goals and expectations
Learn healthy ways to manage stress
Communicate honestly with family, friends, health care professionals

Other Resources

Other resources are available to you – you don’t have to take this on alone. In fact, it is sound medical advice to begin any nutritional changes or physical activity by first visiting your doctor.

Please contact your Mercy Clinic physician or provider or for a physician referral call Mercy Family Health Line at 641.422.7777 or toll-free at 1.800.468.0050.

Mercy programs that are available include:

Adult Diabetes Support Group meets the third Thursday during the months of September, October, November, January, February, March, April and May. Meeting are held on Mercy Medical Center – North Iowa’s West Campus, 910 N. Eisenhower Avenue, Mason City, in the conference center on the lower level. The group enables adults and their families to get the latest information about diabetes and ongoing support. For more information about this group, call 641.422.6443.

"I want to be healthier . . . I just don't know where to start."

Sound familiar? Making changes for a healthier lifestyle can be a challenge. But thanks to Mercy Medical Center-North Iowa's Forever Fit program, you now have a place to start! Enroll in Forever Fit and receive free educational classes and regular health information sent to your home at no charge. In addition, you will enjoy access to a community health coordinator who can direct you to a variety of Mercy programs aimed at achieving a healthier lifestyle. For more information, call Carol Bergland, RN, BSN, program coordinator, at 641.422.7437.

Change of Heart is a holistic educational program designed to promote cardiovascular wellness and a healthy, well-balanced lifestyle. Topics include healthy eating and exercise, weight management, and stress reduction. For more information call Regional Health Education Center, 641.422.5610.