‘Tis the season for plates made heavy with casseroles, pies and leftover cookies for Santa. For many, it’s a season to be savored, bite by bite. While Atrium Health Navicent physicians want everyone to enjoy festive holiday traditions, they encourage individuals to be aware of the dangers of metabolic syndrome to help inform personal risk factors while choosing what to add to holiday dinner and dessert plates.
Metabolic syndrome is a group of five conditions that can lead to increased risk for heart disease, stroke, diabetes and other health problems. According to the American Heart Association, a person is diagnosed with metabolic syndrome when they have three or more of these conditions:
Central or abdominal obesity (measured by waist circumference): For men, this means greater than 40 inches; for women, greater than 35 inches.
High triglycerides: 150 milligrams per deciliter (mg/dL) or more; or you’re taking medicine for high triglycerides
Low HDL cholesterol or you're taking medicine for low HDL cholesterol: For men, this is less than 40 mg/dL; for women, less than 50 mg/dL
High blood pressure: 130/85 millimeters of mercury (mm Hg) or more; or you’re taking medicine for high blood pressure
High fasting glucose (blood sugar): 100 mg/dL or more; or you’re taking medicine for high blood glucose
Having high numbers for just one of these conditions is a risk factor for cardiovascular disease, but when you have three or more and are diagnosed with metabolic syndrome, the chance of developing a serious cardiovascular condition increases.
“It’s important for individuals to know their numbers — blood sugar, blood pressure, cholesterol, weight and waist measurement — so they know their limits when indulging in holiday foods,” said Dr. Timothy Griffin, who provides care at Atrium Health Navicent Primary Care North Macon.. “If you do have one or more of these conditions, there are ways to combat metabolic syndrome by increasing your physical activity, losing weight and making heart-healthy food choices.”
Although some underlying causes of metabolic disease can’t be changed, such as genetic factors, age and insulin resistance, other risks factors are dependent upon lifestyle choices. Making time during the holidays to be more physically active is an important step in decreasing your risk. Even just a 20-minute walk can make a difference.
Physicians at Atrium Health Navicent also suggest making better food choices during the holidays, such as serving smaller portions of calorie-laden foods, and supplementing that with fresh fruits and vegetables. Eating more slowly will allow you time to enjoy the meal, and for your stomach to register fullness. Utilizing healthier cooking methods such as grilling or steaming can also help trim calories and still yield a tasty meal.
Another great way to prevent weight gain during the holidays is to enjoy healthier versions of your favorite foods. Try swapping:
Low-fat mashed potatoes, pureed vegetables or a reduced-fat soup instead of creamed soup in casseroles
Lean protein sources, such as fish or poultry, instead of cured meats
Wine, broth or fruit juice instead of oil for sautéing vegetables
Greek yogurt instead of sour cream or heavy cream
Yogurt, applesauce or pureed pumpkin or banana instead of butter and oils
Flavored water instead of eggnog, punch or alcoholic drinks
Fruits and vegetables instead of starchy sides
Whole grains, such as wild rice, instead of white rice
“Metabolic syndrome is a serious condition, and we encourage you to talk to your doctor if you have even just one of the risk factors,” Griffin said. “There are steps you can take to improve your health, decrease your risk of heart disease, and enjoy the holidays for years to come.”
To find a doctor, visit www.NavicentHealth.org and click “Find A Doctor.”