Syndrome X

Melissa Diane Smith, Burton Berkson, Jack Challem

Description

You can feel great again!

"Syndrome X proactively lays out a nutritious, tasty, and simple diet plan to get us back to the basics of healthy nutrition."-Lendon H. Smith, M.D., New York Times bestselling author of Feed Your Body Right

"Syndrome X is the best new book to help you understand the facts about nutrition, health, and aging. . . . It is full of new information and insights most readers have never had access to before. Everyone who values his or her health will want to read the book and then individualize the program to suit his or her needs-the authors have made this easier than ever to do."-Richard A. Kunin, M.D., author of Mega-Nutrition

What is Syndrome X? It's a resistance to insulin-the hormone needed to burn food for energy-combined with high cholesterol or triglycerides, high blood pressure, or too much body fat. Syndrome X ages you prematurely and significantly increases your risk of heart disease, hypertension, obesity, eye disease, nervous system disorders, diabetes, Alzheimer's, cancer, and other age-related diseases.

Syndrome X is the first book to tell you how to fight the epidemic disorder that is derailing the health of nearly a third of North Americans. It outlines a complete three-step program-including easy-to-follow diets, light physical activity, and readily available vitamins and nutritional supplements-that will safeguard you against developing Syndrome X or reverse it if you already have it.
Preface.

Acknowledgments.

INTRODUCTION.

Syndrome X in a Nutshell.

Nutrition Is Your Best Medicine.

SYNDROME X: THE NUTRITIONAL DISEASE.

The Food-Health Connection.

Understanding Glucose and Insulin.

Syndrome X: Unconnected Symptoms, Connected Causes.

Beyond Syndrome X: Sugar and Insulin Overload.

The Case for Nutritional Therapies over Drugs.

The Diet We Were Made For and How It Changed.

THE ANTI-X DIET AND HEALTH PROGRAM.

Redifining What to Eat: The Nine Anti-X Diet Principles.

Navigating through Restaurants and Supermarkets.

The Anti-X Diets and Recipes.

A Rational Approach to Fitness and Physical Activity.

THE ANTI-X SUPPLEMENT PLAN.

Alpha Lipoic Acid: The Master Nutient.

Vitamin E: The Cardiovascular Nutrient.

Vitamin C: The Well-being Nutrient.

Chromium, Zinc, Magnesium, and Other Minerals.

A Few More Helpful Nutrients.

Herbal Remedies for Syndrome X.

INDIVIDUALIZING YOUR ANTI-X PROGRAM.

Customizing for Your Personal Needs.

Appendix A;
Resources.

Appendix B: Selected References.

Index.

Sujets

• Santé et bien-être
• Diététique
• diététique
• Nutrition
• Fitness
• Syndrome métabolique
• Health
• Diet
• Syndrome X

Informations

• Publié par: Turner Publishing Company
• Date de parution: 21 avril 2008
• Nombre de lectures: 1
• EAN13: 9780470311981
• Langue: English

Extrait

Syndrome X
Other books by Jack Challem
The Natural Health Guide to Beating the Supergerms
All About Vitamins
All About Vitamin E
All About Carotenoids
Other books by Burt Berkson, M.D., Ph.D.
The Alpha Lipoic Acid Breakthrough
All About B Vitamins
Other books by Melissa Diane Smith
Why Am I Always So Tired?
All About Zinc
All About Vitamin E
Syndrome X
The Complete Nutritional Program to Prevent and Reverse Insulin Resistance
Jack Challem Burt Berkson, M.D., Ph.D. Melissa Diane Smith

John Wiley & Sons, Inc. New York • Chichester • Weinheim • Brisbane • Singapore • Toronto
This book is printed on acid-free paper.
Copyright © 2000 by Jack Challem, Burt Berkson, and Melissa Diane Smith. All rights reserved
Published by John Wiley & Sons, Inc. Published simultaneously in Canada
The Anti-X Diet and the Anti-X Extra-Healing Diet are trademarks of Jack Challem, Burt Berkson, and Melissa Diane Smith. The Nutrition Reporter is a trademark of Jack Challem.
No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate percopy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, [phone], fax [phone]. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 605 Third Avenue, New York, NY 10158-0012, [phone], fax [phone], email: [e-mail] .
This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering professional services. If professional advice or other expert assistance is required, the services of a competent professional should be sought.
Library of Congress Cataloging-in-Publication Data:
Challem, Jack.
Syndrome X: the complete nutritional program to prevent and reverse insulin resistance / Jack Challem, Burt Berkson, Melissa Diane Smith.
    p. cm.
Includes index.
ISBN 0-471-35835-5
1. Insulin resistance—Diet therapy. 2. Insulin resistance—Complications—Prevention. I. Berkson, Burt. II. Smith, Melissa Diane. III. Title.
RC662.4.C47 2000
616.3′998—dc21
99-049639
10 9 8 7 6 5 4 3 2 1
To my son, Evan
— JC
For Daisy, Ebenezer, and O’Toole
— BB
To my family, the best family anyone could ever ask for — Don and Helen, Ron and Annette, Rich and Marcia, and our new addition, my niece, Elena. With love and gratitude ,
— MDS
CONTENTS
Preface
Acknowledgments
Introduction
Syndrome X in a Nutshell
Nutrition Is Your Best Medicine
P ART O NE S YNDROME X: T HE N UTRITIONAL D ISEASE
1 The Food-Health Connection
The Importance of Diet
The Decline of the Diet
2 Understanding Glucose and Insulin
Glucose, the Body’s Fuel
Insulin, the Sugar-Regulating Hormone
Insulin Resistance: When Things Go Awry
Fats and Carbohydrates in the Diet
Hope for Reversing Insulin Resistance
3 Syndrome X: Unconnected Symptoms, Connected Causes
The Nature of Syndrome X
The Symptoms and Warning Signs of Syndrome X
Syndrome X Research
Diabetes: The Worst Form of Insulin Resistance
One Type of Insulin-Sensitive Diet
The Secret of Living to Age 100
4 Beyond Syndrome X: Sugar and Insulin Overload
The Sugar Syndrome
Insulin Overload
Deficient Nutrients: The Missing Link in Syndrome X
5 The Case for Nutritional Therapies over Drugs
The Dangers of Pharmaceutical Drugs
Treating Nutritional Diseases Nutritionally
6 The Diet We Were Made For and How It Changed
An Overview of the Paleolithic Diet
Carbohydrates Past and Present
Protein Past and Present
Fats Past and Present
Micronutrients Past and Present
Physical Activity Past and Present
How Our Diet Has Changed
P ART T WO T HE A NTI -X D IET AND H EALTH P ROGRAM
7 Redefining What to Eat: The Nine Anti-X Diet Principles
Anti-X Principle 1: Avoid Refined Carbohydrates
Anti-X Principle 2: Eat Foods in As Natural and Fresh a State As Possible
Anti-X Principle 3: Emphasize Nonstarchy Vegetables in Your Diet
Anti-X Principle 4: Keep Your Intake of Natural Carbohydrate-Dense Foods Moderate or Low
Anti-X Principle 5: Avoid Soft Drinks , Fruit fuices, Alcohol , and Other Highly Processed Drinks
Anti-X Principle 6: Avoid Common Vegetable Oils, and Use Olive Oil Instead
Anti-X Principle 7: Enrich Your Diet with Omega-3 Fats Whenever You Can
Anti-X Principle 8: Steer Clear of Trans-fatty Acids
Anti-X Principle 9: Eat Protein at Every Meal and Snack
8 Navigating through Restaurants and Supermarkets
Developing Restaurant Savvy
Developing Supermarket Savvy
Going the Extra Mile: Shopping in Natural-Food Stores
9 The Anti-X Diets and Recipes
The Basic Anti-X Diet Plan: Preventive and Mildly Therapeutic
The Anti-X Extra-Healing Diet Plan: Highly Therapeutic, for Those with Severe Insulin Resistance
Recipes
Tips for Following the Anti-X Diet at Home
10 A Rational Approach to Fitness and Physical Activity
Comparing Physical Activity Then and Now
The Newfound Benefits of Moderate Physical Activity
How Physical Activity Helps Prevent and Reverse Insulin Resistance
Understanding Physical Activity in New Terms
Walking: The Best Form of Regular Physical Activity
Other Forms of Physical Activity for Variety and Fun
P ART T HREE T HE A NTI -X S UPPLEMENT P LAN
11 Alpha Lipoic Acid: The Master Nutrient
From Glucose to Energy
Control Your Glucose and Insulin
Alpha Lipoic Acid: The Amazing Antioxidant
Alpha Lipoic Acid for Nerve Damage
The Antiaging Effects of Alpha Lipoic Acid
Alpha Lipoic Acid and Its Effects on Other Disorders
How to Find and Use Alpha Lipoic Acid
12 Vitamin E: The Cardiovascular Nutrient
Vitamin E, Glucose, and Insulin
Staying Younger with Vitamin E
Why Vitamin E Is Good for the Heart
Vitamin E Reduces the Risk of Heart Disease
Vitamin E and Alzheimer’s Disease
Vitamin E, Immunity, and Cancer
Little Known but Helpful Types of Vitamin E
Exercise Increases Vitamin E Needs
How to Buy and Use Vitamin E
13 Vitamin C: The Well-being Nutrient
The Glucose-Vitamin C Connection
Vitamin C Protects against Infection
Vitamin C and Heart Disease
Vitamin C, DNA Damage, and Cancer
How to Buy and Use Vitamin C
14 Chromium, Zinc, Magnesium, and Other Minerals
Chromium
Zinc
Magnesium
Other Minerals of Importance
Cutting Back on Copper and Iron
15 A Few More Helpful Nutrients
Antioxidants
Vitamin D
Good Fats, Bad Fats
16 Herbal Remedies for Syndrome X
Silymarin and Milk Thistle
Bitter Melon
Fenugreek
Gymnema Sylvestre
Garlic
Other Herbs of Value in Syndrome X
P ART F OUR I NDIVIDUALIZING Y OUR A NTI -X P ROGRAM
17 Customizing for Your Personal Needs
You Are under Age 35 , in Good Health, and of Normal Weight
You Are over Age 35, in Good Health, and of Normal Weight
You Are in Good Health but Have Family Risk Factors for Diabetes or Heart Disease
You Have Cravings for Carbohydrates
You Have Elevated Glucose
You Have Insulin Resistance (with or without High Glucose )
You Have Hypertension
You Are 10–20 Pounds Overweight
You Are More Than 20 Pounds Overweight
You Have High Cholesterol or High Triglycerides
You Have Been Diagnosed with Syndrome X
You Have Been Diagnosed with Adult-Onset Diabetes
You Have Been Diagnosed with Coronary Heart Disease
Some Final Words
Appendix A: Resources
Magazines and Newsletters
Suggested Health Books to Read
Companies That Produce and Sell Natural-Food Products
Companies That Sell Vitamins , Minerals, and Herbal Supplements
Websites
Testing Laboratories
Appendix B: Selected References
Index
PREFACE
I F YOU HAVE never heard of Syndrome X, you’re probably wondering, What is this mysterious condition, and why should I be concerned about it?
The answer is very simple: You may already be suffering from it.
We believe that Syndrome X is a disorder most people seriously risk developing by the time they reach middle age, if not before. Syndrome X can explain why you feel lousy today—such as being tired and fuzzy-minded. It can also age you faster than normal, setting the stage for catastrophic health problems, such as heart disease, diabetes, Alzheimer’s disease, cancer, and other age-related diseases.
A syndrome is a condition defined by a cluster of related symptoms or disorders. In this case, Syndrome X refers specifically to a group of health problems that includes insulin resistance (the inability to properly deal with dietary carbohydrates such as sugars), as well as one or more other problems, such as abnormal blood fats (elevated cholesterol or triglycerides), overweight, and high blood pressure.
For years, doctors have known that each of these health problems can increase the risk of other diseases, such as heart disease and diabetes. Until relatively recently, however, they failed to connect the dots and see these health problems as part of a syndrome. We now know that eating large amounts of dietary carbohydrates (such as sweets, pastas, and breads) can raise cholesterol, triglyceride, and insulin levels. We know also that elevated insulin can promote obesity and high blood pressure. Because these problems are related and tend to occur in clusters, they form a syndrome.
X, of course, has always represented the unknown, whether it referred to hidden conspiracies in the X-Files television show or the unknown integer in algebra. Researchers named the syndrome “X” when it was first recognized, but still largely unproved and mysterious. Today, Syndrome X is no longer a mystery. It is a frightfully common, and often ignored, disor