The X factor

Vegetarian Times, Feb, 2001 by Jill Ruttenberg

Sam Reilly's last physical was not what he expected. Although he felt fine, his labs told a completely different story. His blood pressure was high. His HDL (good) cholesterol had fallen below normal levels. His triglyceride (blood fat) levels were over 200 (190 to 200 milligrams [mg.] is borderline high), and he had gained weight, mostly around the middle--another risk factor for heart disease. What was even worse, his blood sugar levels indicated the beginning of adult-onset diabetes.

Basically, Sam had all the symptoms of Syndrome X, a condition newly recognized in the medical community. According to Jack Challem, coauthor of Syndrome X (Wiley, 2000), and a science and health writer, one needs just two of Sam's conditions to be diagnosed with Syndrome X, and each additional symptom significantly increases a person's risk for heart disease. Challem estimates that as many as 65 million to 70 million American adults have Syndrome X (some 60 million Americans suffer from a form of cardiovascular disease).

Challem's coauthor, nutritionist Melissa Diane Smith, explains, "Syndrome X is a nutritional disease caused by our modern high-carbohydrate diet, especially sugar and refined flour products." Foods high in carbohydrates cause an immediate rise in blood sugar, which in turn sends insulin into the bloodstream. Over time, cells bombarded with insulin stop responding and become what is called insulin-resistant. As a result, blood sugar levels stay elevated, which not only can lead to adult-onset diabetes but can also cause excess glucose to turn to fat. This may raise triglyceride levels and clog arteries--both primary causes of heart disease.

The Anti-X Diet

"The most important strategy," advises Smith, "is to avoid refined carbohydrates, such as pasta, breads and baked goods, and replace them with high-protein foods [like tofu and other soy products] and plenty of fresh, non-starchy vegetables." She explains that eating this way will stimulate the production of glucagon, a hormone that helps burn body fat. The diet includes lean proteins and healthy fats, such as olive oil and omega-3 fatty acids, found in flaxseed and hemp seed oils. Vegetarians can also take omega-3 supplements of algae-derived DHA to get their essential fatty acids.

"If you have Syndrome X," Smith says, "you really have to look carefully at your diet, because even though you think it may be good, it isn't keeping you healthy." Vigorous exercise also combats Syndrome X because it builds muscle mass, which more efficiently processes glucose and insulin.

Challem also has praise for this diet. "Mostly, people talk about losing weight and gaining energy [on the diet], sometimes in as little as two weeks," he says. "The markers for heart disease--high blood pressure, obesity and unbalanced cholesterol--drop consistently, as do blood sugar levels. Syndrome X is a condition you absolutely can reverse."

Herbal Support

According to the third coauthor of Syndrome X, Burt Berkson, M.D., silymarin, a component of milk thistle (Silybum marianum), helps prevent and treat the syndrome because of its proven ability to lower blood sugar levels and its beneficial effect on the liver. For prevention, take 200 mg. of silymarin capsules (from milk thistle seed powder) a day. Also useful in stabilizing blood sugar and insulin levels are green tea (1 to 2 cups per day); bitter melon (Momordica charantia), found in Asian groceries (drink 6 oz. per day of a tea made from chopped, unripe melon); and juice from the prickly pear cactus fruit (6 to 8 ounces per day). For the two other major factors of Syndrome X, high blood pressure and cholesterol, take garlic (1 to 2 fresh cloves or 600 to 1,200 mg. per day in capsule form), hawthorn berry capsules (600 to 900 mg. per day) or guggul capsules, an Ayurvedic herb (500 mg. 3 times a day).

For Sam Reilly and others who suffer from Syndrome X, the knowledge that we can get better by following dietary and exercise guidelines should bring a sigh of relief.

your daily dose

In addition to the herbs listed above, the Syndrome X authors recommend taking the following on a daily basis to help prevent the condition.

Alpha lipoic acid, (or ALA): 50 to 100 milligrams (mg.)

Chromium: 200 micrograms

Zinc: 15 to 30 mg.

Magnesium: 350 mg.

Vitamin E: 400 international units (IU)

Vitamin C: 1,000 mg.

Co[Q.sub.10]: 100 mg.