With this guest article by Heike Erner on metabolic syndrome, we are starting a mini-series on important health and nutrition topics in our online magazine. Metabolic syndrome, also known as the lethal quartet, is associated with a significantly increased risk of cardiovascular disease as a consequence.
Heike Erner has been a naturopath and holistic nutritionist since 2009, as well as holding a degree in business administration with a focus on personnel management/coaching. For 8 years, she has focused on nutritional counseling, health coaching, and micronutrient therapy. In addition, she advises and researches for companies in the nutrition sector regarding new, interesting findings from the field of naturopathy and nutritional medicine.
What are the four factors of metabolic syndrome?
Metabolic syndrome is described by a combination of several of these factors:
- High blood pressure (hypertension)
- Overweight (especially around the trunk)
- Diet-related glucose metabolism disorders
(e.g., insulin resistance or type 2 diabetes mellitus) - Elevated blood lipid levels (triglyceride and cholesterol levels)
At what point do we speak of high blood pressure, a possible factor in metabolic syndrome?
We speak of high blood pressure (hypertension) when blood pressure readings consistently exceed 140/90 mmHg over a longer period.
The upper value (systole) is measured when the heart contracts and pumps blood into the arteries, while the lower value (diastole) is measured while the heart relaxes and refills with blood. Both values are used to determine whether high blood pressure is present.
How does high blood pressure occur in the context of metabolic syndrome?
Hypertension is widespread. It can have various causes, some of which are idiopathic (= the origin of the disease is unknown) or genetically influenced. When it occurs in the context of metabolic syndrome, it is often already a consequence of causes that are mainly to be found in diet and lifestyle. Usually, high blood pressure is not the first symptom of the development of metabolic syndrome, meaning other symptoms such as obesity and pathologically elevated blood sugar levels (insulin resistance or type 2 diabetes) have often already been companions for some time.
There is also a connection between disturbed blood sugar levels and hypertension. It is assumed that pathologically altered blood sugar values influence the renin-angiotensin-aldosterone system (RAAS for short). This complex control loop regulates the body's water and electrolyte balance using various enzymes and hormones and has a decisive influence on blood pressure. The RAAS is one of the most important regulators of blood pressure control.
What does stress have to do with high blood pressure and metabolic syndrome?
The sympathetic nerve is also involved in blood pressure regulation. It is part of our autonomic nervous system and controls, for example, the function of our organs such as the heartbeat, as well as breathing and digestion. It is active when we are stressed or have to perform particularly demanding tasks. The body releases stress hormones that act as messengers to mediate these effects. Therefore, when we experience acute stress, our heart rate increases and blood flow in our vessels intensifies; to support this effect, the vessels additionally constrict. Blood pressure rises. The bronchi widen. Digestion pauses. If this happens only briefly, e.g., in a dangerous situation or during a competition, it is not a problem and is even physiologically sensible.
Under chronic stress, however, the body switches to another hormone – cortisol. In addition to stress regulation, this hormone has a number of negative effects on our organism, such as an increase in blood sugar levels, weakening of the immune system, and the promotion of fat breakdown, which often results in a cholesterol surplus. At the same time, however, the buildup of the particularly dangerous visceral abdominal fat is promoted, and blood pressure is negatively affected. Constant stress makes you sick and not only promotes the development of high blood pressure.
Which diet is suitable for high blood pressure as a result of metabolic syndrome?
Diet is also an important building block. One should pay attention to a balanced vital nutrient intake, especially sufficient intake of minerals—particularly magnesium, which has a relaxing effect on the vessels and the autonomic nervous system. Foods rich in magnesium include broccoli, seaweed, legumes, and nuts. Potassium also plays an important role, as it lowers both systolic and diastolic blood pressure. The WHO recommends increased potassium intake for hypertension. Avocados, kohlrabi, and tomatoes, for example, contain a lot of potassium—the potassium content is particularly high in concentrated forms, such as tomato paste.
What should be avoided in cases of high blood pressure and metabolic syndrome?
However, one should be careful with certain foods like bananas and dried fruit despite their high potassium content, as they contain a lot of fructose, which has a negative effect in metabolic syndrome (we will report on this in a separate article).
Caffeine should be reduced. On one hand, it depletes the body of potassium, and on the other, it activates stress hormones in the body and triggers the sympathetic nervous system. Consequently, this leads to an increase in blood pressure. Likewise, table salt in the diet should be reduced. The sodium contained in table salt binds water and thus increases blood volume. As a result, the pressure in the vessels also increases, and blood pressure rises. It is optimal to stay at 4-5 g per day. If in doubt, professional nutritional counseling is worthwhile. Ask your family doctor.
How does anti-stress training affect the "high blood pressure" factor?
To have a positive influence on our blood pressure, we should reduce stress. Stress minimization is the magic word. It could also be summarized under "anti-stress training," since we cannot always avoid stress as a companion, especially in our professional lives. Here, you can choose what suits you best and what fits you personally.
We mention here a few examples of relaxation techniques that have a positive effect on both internal and external "chronic stress" and can positively influence blood pressure regulation. These include:
- Guided relaxation meditations: small breaks from everyday life, for example through guided, i.e., spoken, imagery journeys and relaxing musical elements.
- Qi Gong: a Far Eastern tradition that combines breathing, movement, and meditation exercises to find inner balance.
- Yoga: an Indian philosophical teaching that aims to establish a "connection to the inside" through various physical exercises and body control, often combined with breathing and meditative elements, providing mental and physical relaxation—different types exist.
- Progressive muscle relaxation (a form of deep muscle relaxation that leads to the release of muscular tension through targeted concentration on specific body parts. At the same time, this technique contributes to general physical and mental relaxation).
- Mindfulness exercises (various techniques that intensively train self-perception and are intended to serve stress reduction).
However, regular exercise and sports such as light cardio training also have a positive influence on blood pressure. Whether it is swimming, Nordic walking, using a stepper, cycling, or the treadmill does not matter; the main thing is that it is regular, i.e., 2-3 times a week, and preferably gentle and longer rather than short and high-intensity. For the best result, combine both methods—endurance and relaxation exercises. This allows the sympathetic nervous system and its antagonist, the parasympathetic nervous system (also known as the rest nerve), to return to harmony.
Breathing exercise for everyday life
To conclude this article, here is a simple breathing exercise that everyone can incorporate into their daily routine to reduce stress, find relaxation in the short term, and also have a positive influence on blood pressure. This exercise is also suitable for people who do not suffer from high blood pressure and sometimes just need a break. Not to forget: the body cannot distinguish between the stress we create through our thoughts and a real stress situation, such as fleeing.
If you have negative thoughts more often or are stuck in a spiral of fear, you can develop physical stress symptoms even without a classic stressful situation in everyday life. This, too, can have effects on blood pressure. Therefore, if you often have distressing thoughts and worry excessively, additional therapeutic help may be useful to determine the causes. Health is a complex construct of many factors—body, soul, and mind are a unit. This must also be considered in metabolic syndrome.
What does the anti-stress exercise do?
Breathing exercise: The goal is to gently stimulate the vagus nerve. Have you ever heard of the vagus nerve, which some therapists also call the rest and recovery nerve? It is a regulating interface between the brain and the organs. The vagus nerve is the longest of the twelve cranial nerves and part of the parasympathetic nervous system, i.e., the "rest nerve" and antagonist to the sympathetic nervous system. It can be activated, for example, through breathing.
How to do the anti-stress exercise
Sit or lie down in a relaxed position, inhale as deeply (!) as you can, hold your breath for 3-4 seconds consciously, and then exhale slowly and again as deeply (!) as you can through your mouth. It is important to breathe in and out as deeply as possible so that the relaxation effect can occur particularly well. Take a short break, breathe normally, and repeat this exercise 2-3 more times! The vagus nerve is now active, and the body is relaxing.
Conclusion
Metabolic syndrome is composed of four factors: high blood pressure, overweight (especially around the trunk), diet-related glucose metabolism disorder (e.g., insulin resistance or type 2 diabetes mellitus), and lipid metabolism disorders (elevated blood lipid levels (triglyceride and cholesterol levels)). Together, they are a risk factor for cardiovascular diseases. A healthy diet with specific minerals such as magnesium and potassium, as well as anti-stress training, can prevent or counteract this.
Mini-series in the online magazine on health and nutrition with nutritionist Heike Erner
Together with Ms. Erner, Medicom will provide simple health and nutrition advice in a mini-series to support the optimization of individual factors. This allows everyone to adopt tips and advice individually. This does not replace a doctor's visit, but serves as motivation to find ways to begin a healthy lifestyle.
For each of the four factors of metabolic syndrome (overweight, sugar metabolism disorders such as type 2 diabetes mellitus, and lipid metabolism disorders such as elevated cholesterol levels), you will find an article with explanations and health-promoting advice. We are convinced that everyone should and can actively do something for their health. Taking active responsibility for one's own health means self-love and self-care, and pays off doubly in the end.
• Did you miss the interview with Heike Erner "Metabolic syndrome is treacherous"? You can read it here.
• Do you want to know how healthy eating can be simple? Then listen to the podcast interview: How to succeed with healthy eating according to Anne Fleck.
