By Bonnie Jenkins, Advanced Natural Wellness

The first time I heard about Syndrome X, I admit that I didn’t quite buy it. After all, with its mysterious name, it almost sounded like the title of a 1950s-era sci-fi movie. But then I met Jack Challem, a fellow health reporter and the coauthor of Syndrome X: The Complete Nutritional Program to Prevent and Reverse Insulin Resistance (John Wiley & Sons, 2000).

Jack explained that Syndrome X is indeed real – and two-thirds of Americans have it. In fact, some experts consider Syndrome X the next major health epidemic. And you can place the blame squarely on the American diet.

You Know You Have Syndrome X If . . .

According to Jack, Syndrome X refers to a cluster of diet-related health problems many of us are all too familiar with: that “spare tire” around the middle, high blood pressure, high triglycerides and high cholesterol levels. Although these heart disease risk factors tend to occur together, just one of them can cause Syndrome X if you also have the pre-diabetic condition known as insulin resistance.

Normally, insulin regulates the transport of sugar (glucose) from the blood into the cells for use as fuel. Insulin resistance happens when insulin isn’t as active as it should be or when cells can’t respond to the hormone. Insulin resistance occurs when the body attempts to overcome this condition by secreting more insulin from the pancreas.

Warning signs that you are on the path towards developing Syndrome X include extra weight around your waist, frequent cravings for sweets, breads and other refined carbohydrates, and a sluggish feeling after eating – signs that probably wouldn’t send most of us running to the doctor. But maybe they should.

Syndrome X sets the stage for heart disease and Type II diabetes. It may also increase your risk of Alzheimer’s disease, polycystic ovary disease, sleep apnea and certain hormone-sensitive cancers. What’s more, Jack notes that Syndrome X can make you age faster than you should.

You Are What You Eat

Doctors have known for years that each of the health problems involved in Syndrome X can increase the risk of other diseases. But how they affected each other remained a mystery. “Until relatively recently, they [doctors] failed to connect the dots and see these health problems as part of a syndrome,” says Jack. Today, Syndrome X is no longer a mystery. Instead, doctors know that Syndrome X is a nutritional disease that comes from eating the wrong foods. The worst offender: refined carbohydrates like white bread, pasta, processed cereals and sugary-sweet desserts. Yes, I know, these are all things we love, but these  foods can send our glucose levels spiraling into the stratosphere. Jack also said that a diet high in trans fats, like those found in fried foods, most margarines and commercial baked goods, increases your risk even more.

I had heard enough. It was time for a change.

I was determined to create a diet that would prevent Syndrome X. I swore off French fries, linguini and my favorite cheesecake. No more refined sugar or flour. And forget about fried, fatty foods. I was on a mission.

But when I came up for air, I wondered, what’s left? Plenty, I discovered. Instead of refined carbohydrates, I started eating more veggies, especially non-starchy varieties like salad greens, spinach, broccoli, green beans and asparagus. Non-starchy vegetables protect against Syndrome X because they cause only minimal rises in blood sugar and insulin levels, and are rich in nutrients and fiber.

I also replaced the overly-processed foods I used to eat with their natural counterparts: whole grain breads, brown rice, beans and legumes. But, don’t overdo grains and beans. Even these wholesome foods can raise glucose to unhealthy levels if you eat them too often.

Since I was cleaning out my pantry anyway, I got rid of hidden trans fats in cookies, crackers and margarine. And that can of hydrogenated vegetable shortening made a quick trip to the trash. Since research shows that monounsaturated fats are a good defense against Syndrome X, the shelves in my pantry now sport olive, flax and grapeseed oils.

Increasing omega-3 fatty acids, like those found in cold-water fish, is another effective way to prevent Syndrome X. Studies have found that omega-3 fatty acids may improve insulin sensitivity, decrease platelet reactivity and may even have a slight benefit on blood pressure. Luckily, I like fish and eat it two or three times a week. But if you aren’t a fish fan, you can boost your omega-3 intake with DHA/EPA fish oil capsules or by taking a flaxseed supplement.

As I learned, what you eat can go a long way towards preventing and managing Syndrome X. But it isn’t the whole story. Scientists are also making the connection between specific nutrients and Syndrome X.

The Magnesium Connection

Low magnesium levels, it seems, can cause insulin resistance and is a marker for Type II diabetes. But it’s also associated with many of the disorders of Syndrome X.

In a recent examination of 22 research papers on Type II diabetes, nearly half of all patients were magnesium deficient and a third more had sub optimal levels. Even in seemingly healthy, non-diabetic patients, low magnesium levels have been detected and linked to relative insulin resistance, glucose intolerance and a high secretion of insulin.

Researchers are also finding that low magnesium levels are implicated in another marker of Syndrome X, hypertension. In one study of people with high blood pressure, patients who received magnesium for just four weeks showed a significant reduction in blood pressure compared to those who received a placebo.

Magnesium may also have a positive effect on cholesterol and seems to prevent blood platelets from sticking together, both of which contribute to heart attacks and stroke.

The problem is, most of us don’t get enough magnesium. Since it’s difficult to get optimal amounts of this mineral from food alone, you might think about taking a magnesium supplement. But, look for supplements that contain ionic forms of magnesium since other forms, such as magnesium oxide and hydroxide, can be more difficult to digest and assimilate.

One Last Thing . . .

Two other supplements can also help reverse Syndrome X. Along with magnesium, chromium picolinate plays a critical role in maintaining proper insulin function – and research shows that it may even stop Syndrome X in its tracks. In fact chromium is so effective at reversing insulin resistance that a placebo-controlled clinical trial conducted at the USDA’s Beltsville Human Nutrition Research Center found that 1,000 mcg. of chromium picolinate a day completely corrected Type II diabetes.

Alpha lipoic acid can also have a significant impact on Syndrome X because it plays a fundamental role in converting glucose to energy. In a recent study by researchers at the University of Tuebingen, Germany, 74 diabetic patients were given at least 600 mg. of supplemental alpha lipoic acid daily. The alpha lipoic acid stimulated insulin activity, which safely lowered and stabilized glucose levels. It also made the patients more insulin sensitive and increased their glucose tolerance. More recently, Canadian scientists have discovered that alpha lipoic acid also helps lower blood pressure and reduces oxidative stress.

If you’ve got Syndrome X, these supplements can help you bring insulin, blood pressure and cholesterol within normal ranges. If you haven’t become part of the epidemic, count your lucky stars – and make the move away from the foods that can bring the syndrome on.

This Just In . . .

When it comes to science mimicking science fiction, this story tops them all: a British scientist recently proposed a new theory on the origins of SARS. According to Professor Chandra Wickramasinghe of Cardiff University, the virus came from outer space!

Since the virus seems to be taking a hiatus, we can all chuckle over Professor Wickramasinghe’s theory. But we may not be laughing for long. Infectious disease experts are anticipating it’s return come winter and researchers have been scrambling to find a cure. But, according to a recent study, maybe drugs aren’t the answer.

Instead, it seems that an old-fashioned, more down-to-earth herbal remedy may be a key to fighting this new disease. A preliminary study by German researchers suggests that glycyrrhizin, the active component in licorice, could be more effective than drugs for treating SARS. The research team compared glycyrrhizin and four antiviral drugs against two isolates of the SARS coronavirus. Glycyrrhizin was more active in inhibiting the spread of the virus than any of the pharmaceuticals tested.

But, if you’re worried about SARS, don’t think that taking licorice will protect you. It’s not a preventative and more research still needs to be done. What’s more, long-term use of glycyrrhizin can raise blood pressure.

It’s far better to protect yourself by boosting your overall immunity. In “Tune-up your immunity” (5/28/2003), I told you how antioxidants – particularly vitamins C and E, beta-carotene, zinc and selenium – can bolster your defenses. And if you’re particularly prone to every little bug during cold and flu season, you also might consider two indigenous immune builders: noni juice and chuchuhuasi. By taking action now, you just might help yourself stay well this winter.

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References:

Anderson RA, et al. “Elevated intakes of supplemental chromium improve glucose and insulin variables in individuals with type 2 diabetes.” Diabetes. 1997; 46:1786-1791.

Cinatl J, et al. “Licking SARS with liquorice.” Lancet. 2003; 361:9374.

El Midaoui A, et al. “Prevention of hypertension, insulin resistance, and oxidative stress by alpha-lipoic acid.” Hypertension. 2002; 39:303-307.

“Low Magnesium Levels and Syndrome X Risk.” NPI Center. 12 June 2003