Participants: Claudio Japas, Hildemar Dos Santos
Series Code: WM
Program Code: WM000411
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00:01 The following program presents principles
00:03 designed to promote good health and is not intended 00:04 to take the place of personalized 00:06 professional care. The opinions and ideas 00:09 expressed are those of the speaker. 00:11 Viewers are encouraged to draw their own 00:13 conclusions about the information presented. 00:35 Welcome to Wonderfully Made. 00:37 I am happy to be your host for today. 00:38 My name is Claudio Japas. I'm a Student 00:41 at Loma Linda University in the 00:42 preventive care program as a doctoral student. 00:47 Wonderfully Made is a program, where we like to 00:49 bring topics that are pertinent to you, 00:50 that are happening around us, that you maybe 00:53 more informed that you maybe a better educated 00:56 to treat your health and your sickness both. 01:01 Today, we've Dr. Dos Santos. 01:03 He is also professor at Loma Linda University 01:05 in the Preventive Care Program. I'm happy that 01:07 you're here. Welcome Dos Santos. 01:10 Thank you for having me here, it's a pleasure to 01:14 be here and talk again about health and 01:16 prevention. In the preventive care program, 01:20 we are specializing prevention in preventing 01:24 lifestyle in order to counteract the 01:29 chronic disease that we have in our country 01:32 and in the world nowadays. 01:33 Exactly, I like that you say we're try to 01:36 counteract or prevent and one of those diseases 01:38 we're gonna talk about today that disease 01:41 is metabolic syndrome. In fact one out of three 01:45 people in America is going have it, not only 01:48 that, but women over 60, 60 percent of them 01:51 may have it and men over 60, 50 percent. 01:54 So, it's something that's very relevant, 01:57 very present in our society, but that brings up 02:01 the question. What is metabolic syndrome? 02:05 That's a good question, normally when I go in 02:09 the public in our health lecture and ask this 02:12 question. They come out with the answer, 02:14 well it something related to metabolic, 02:17 metabolism and maybe related to weight 02:20 and in fact is related to weight. Weight is one of 02:25 the factors, but there are five major items in 02:29 metabolic syndrome as we can see 02:31 in the graphic. The first is triglycerides. 02:36 If the triglycerides are higher then 150 mg/dL 02:42 or the HDL cholesterol if it's lower then 40 02:45 for men and lower then 50 for women 02:48 and then if the person has big waist 02:51 circumference, would say a big belly. 02:55 More then 40 inches for men and more then 02:58 then 35 inches for female and then we've to 03:02 other factors that are related to blood pressure 03:07 not only they put 130/85, but nowadays we are 03:11 thinking that it should be even less then that 03:14 120/80 and blood glucose levels 03:17 lower then 100 mg/dL. 03:21 Since multiple things right and this maybe a 03:23 little confusing for any people, 03:25 but at least three of these correct. 03:27 Exactly, so we could explain better, in better 03:32 terms. Let's go to the next graphics and then 03:35 we can have an idea. What is the metabolic 03:38 syndrome in simple terms, so everything starts 03:43 with the belly. That's what I changed the name 03:46 to Metabellyc Syndrome and so, if you have a 03:51 excess of fat in the abdomen this is one factor, 03:54 then if you have a problem with lipids 03:57 either triglycerides or HDL, lower HDL 04:01 and high triglycerides. So, you have another 04:03 factor for metabolic syndrome or Metabellyc 04:06 Syndrome and then the other two is 04:08 hypertension and diabetes or high blood pressure 04:13 that is not hypertension is still and a high 04:16 blood glucose that might not to be diabetes yet. 04:20 And to seeing that the first one is very, 04:22 it could be visible or could be seen, 04:24 but that are two or three we need doctors prior 04:27 tested or go somewhere specific for those 04:29 correct and you know the belly we often say 04:34 well. If you eat a good meal you get a round 04:36 belly, right and what else causes, what could be 04:40 causing the high blood pressure or the 04:42 cholesterol? Is that same thing the diet or we are 04:46 talking about other causes for that? 04:49 Well, the original cause is related to excess of 04:54 fat, so that's the primary cause. So, we have a 04:59 graphic to illustrate that is little complicate, 05:03 but I'll try to simplify that. So when you have 05:06 too much fat in the abdomen this fat, 05:09 the cells fat or the fat cells produce some 05:14 substances, produce free fatty acids and that is 05:17 the small type of fat and this excess addition of 05:23 these free fatty acids will cause inflammation 05:27 and one of the substance that is released during 05:30 this inflammation is called TNF alpha 05:34 and TNF alpha will block the receptors of insulin. 05:38 So, when you block the insulin receptor, 05:41 you have high levels of insulin and you have 05:45 high levels of glucose and then you have, 05:49 you will have problems with lipids 05:51 and you will have diabetes. 05:54 So, let me stop there and just make a 05:56 quick summary. So fat cells are impeding the 06:01 insulin from taking the fat, so the more fat cells 06:04 the more resistance the insulin is receiving 06:08 is that correct? That's fine what you're saying, 06:13 the only thing is that mostly this fat that is 06:16 in our belly or in our abdominal. So, this 06:19 abdominal fat is high metabolic and then it 06:24 produces an excess of free fatty acids. Okay. And 06:28 this will. And that's why we are so concerned about the 06:30 belly area and watching the weight 06:32 in that particular area. Yeah. Okay. 06:35 So, if we go to the next slide. I can explain 06:37 a little bit, what is happening with the, 06:41 with the glucose inside of the cells and outside 06:44 of the cells. You have to have glucose in the 06:49 blood outside of the cell and you have insulin 06:52 that is the key and the locker is the 06:54 insulin receptor. So, the next graphic you see 06:57 that when you have insulin in the receptor, 07:02 open up the receptor. You have glucose inside 07:05 of the cell this is a normal pattern. 07:07 The next graphic, you see that there is a 07:10 blockage and this is produced by the 07:13 TNF-alpha produced by the inflammation 07:17 on the free fatty acid is from the, from the 07:20 abdominal fat. So, when you have that. 07:23 You've a blockage, insulin cannot go and open 07:26 the locker and the glucose will not go 07:29 inside of the cell then you have excess of 07:32 glucose with diabetes, excess of insulin 07:36 that will lead to excess of lipids and then excess 07:40 of high blood pressure and all the other 07:43 consequences that go together. 07:47 The ones we are wanna avoid. Exactly. Correct. Yeah. 07:49 Now, insulin resistance, I've heard news that. 07:52 It might be present in some animals or not only 07:55 humans. That sounds little bizarre, 07:58 can animal be a diabetic or insulin resistance also. 08:02 Yes, it's very interesting because 08:05 I was researching for this topic and then 08:07 I found in the literature tour. A queen metabolic 08:11 syndrome, a queen, and then a queen 08:13 like being horses. Okay. 08:15 And then I was thinking what is that and then 08:18 I read about that and I study and I figured out 08:21 that horses can have metabolic syndrome too 08:24 and we've a picture of one horse here with 08:27 metabolic syndrome and this is caused because 08:31 the horse mostly the wild horses like mustangs. 08:37 They are used to go and graze in their fields 08:41 and they have to go far away to find the grass 08:44 and the grass is disperse, when they're 08:46 in their freedom, when they are on the loose, 08:51 but when you, when you put them in a barn 08:54 and feed them with grains with grass 08:58 all day long and they don't do much 09:01 the exercise that they used to do then they get 09:04 fat and they get metabolic syndrome with 09:08 insulin resistance. They will have high levels 09:11 of insulin. So, we could almost do 09:14 a comparison right between the two of them, 09:16 so horses are meant to be free to have lot of 09:20 physical activity to eat, what they're meant 09:23 to eat not too many grains, but eat lot of grass 09:26 and they are healthy that way, but humans 09:29 at lunch like the horses, when we make them 09:31 sedentary and give them a lot of high fat food. 09:36 So we are getting diseases right. 09:38 Then put in some exercise once again like being 09:40 physically active and eating the right kinds of 09:42 foods. How can we prevent metabolic 09:47 syndrome, is there a way to prevent it, 09:49 like maybe hinted on some of those things. 09:51 But maybe you could expand on it 09:52 and tell us some more. 09:55 Well, they mention about the survival of the 09:58 human being and then we are not the 10:01 evolutionists, but they compare this with horses. 10:06 There horses eat when they have and if they 10:09 have a lot of food they eat in the summer 10:12 to prepare for the winter and then when you 10:15 feed them a lot of food they will go fat 10:20 and they will go with metabolic syndrome in the 10:23 same thing, same thing happen to us and then 10:27 many people today that have metabolic 10:30 syndrome belong to those to native Americans 10:33 and to Asians or pacific islanders. They, they 10:39 have enough food for a while and then their 10:42 body was used to accumulate a lot of 10:47 energy for a period because they knew that 10:50 tomorrow they would not have it. 10:51 Right, and so, maybe seasons, where they have 10:54 Exactly and then they should prepare for that. 10:56 Lot of harvest and then the long winter or a 10:58 drought in the summer, 11:00 so that was their custom right to treat that right. 11:02 Exactly so now we have food for this high 11:06 caloric food everyday all day long and so they 11:10 eat that and they never have that period of 11:12 famine and then they got, they got the metabolic 11:15 syndrome. So, we have to be careful to choose 11:19 the right food in the right amounts 11:21 to over come that problem. 11:24 So, we could almost include some behavior 11:26 change here or behavior or temperance we could 11:29 call it and even with healthy foods that are 11:33 maybe on the higher caloric intake to eat 11:38 less of it or in smaller portions or only for 11:41 special occasions and so often and then fall 11:45 into the trap of metabolic syndrome correct. 11:48 Yes, this is the balance between exercise 11:52 and caloric food. So, if you are not exercising 11:58 that much anymore because that's the 12:01 consequence of progress and then you are eating 12:04 a high level of junk food. I would say or I mean 12:09 those that have high density in turn high 12:14 caloric density. So those are the foods that will, 12:19 that will, I mean they are the good for the 12:21 marathon run, you know. You eat an ice cream 12:24 and you better go, go run, but then you will 12:28 eat that and then sit down and watch TV, 12:31 so this imbalance. Yeah, 12:33 we'll cause it to restore and more. 12:36 Unless everyone avoid. Exactly. Yes. Exactly. 12:39 Now, you didn't mention exercise 12:40 and you also mention that marathon runners 12:42 or people that they lot of. We may not all be 12:45 marathon runners, but what exercises might be 12:48 helpful to decrease the risk of metabolic syndrome. 12:52 Well, I think you can do any exercise. Okay. 12:58 Again this depends on the person, but I always 13:04 answer the best exercise is the daily exercise. 13:08 The daily exercise very good. 13:09 And then I, I tell my clients that we should 13:14 change this question how many times should 13:16 I exercise during the week and put a question, 13:20 how many times should we exercise during the day? 13:23 Right and then what that exercise, if we get 13:27 that point where it's daily or after enough. 13:30 What is that during, how is the mechanism to 13:33 counteract the insulin or the insulin 13:35 resistance, I should clarify. 13:38 Yeah, when you do exercise, we can, I can 13:42 show you in the graphics. When you do exercise 13:45 you have very good benefits because 13:48 you have sugar entering the cell in the left side 13:54 of the slide you have, the mechanism that 13:57 exercise makes open the cell membrane and put 14:01 the sugar inside of the cell and dependent of 14:04 their receptor and dependent of their 14:06 insulin mechanism. So, I would guess that 14:12 we have metabolic syndrome because 14:14 we didn't have exercise enough because if you 14:17 had the exercise all the sugar will go inside of 14:20 the cell. Think about the mechanism, you stop 14:22 exercising. Umm! So, the cellblock the, 14:25 the receptors. That can't go inside. 14:28 Can't go so insulin is gonna grow up 14:30 and glucose is gonna go up outside of the cell, 14:34 then you say exercise is the cure for this, 14:36 exercises what caused that, is the cure but. 14:39 For the lack of exercising. Exactly. 14:41 Right. Is the lack of exercising? 14:44 So, once again exercise is not only important 14:46 for just to feel better as we talk before, 14:49 but just specific in this metabolic syndrome 14:52 in taking care of that resistance that insulin 14:55 resistance and that will be in part of it. 14:57 We don't mention metabolic syndrome 14:59 enough, I don't think in our society, 15:00 but we are starting to realize that it's not 15:03 just one thing, but all these diseases are 15:05 interrelated and if we do simple behavior 15:08 change or modifications in our diet or exercise 15:12 that we can help decrease the risk in all 15:13 that or metabolic syndrome as we know is, 15:15 the component of all of these. 15:18 There are two things that I would like to 15:20 emphasize. First is that once you started, 15:26 when you consider this disease, you start with, 15:31 with high blood pressure in the past we say 15:35 well let's treat high blood pressure, 15:36 but is not like that only. You have 15:40 high blood pressure today and tomorrow, 15:42 you might have high blood glucose and you 15:45 have high blood cholesterol 15:46 or on the way around, so these diseases are 15:50 coming together. The diseases are coming 15:53 and then the risk for that is gonna be much 15:57 bigger for heart disease, for strokes and even 16:01 for cancer. The second point is that again 16:05 I will always stress is again, the main thing 16:09 to control the diseases is exercise. So, we have 16:12 to stress out these because this is 16:14 something that people when talk about 16:16 metabolic syndrome or weight or diabetes 16:19 they always think about, Oh! My goodness, 16:22 I'll lose my appetite, my foods, 16:25 my delicious food. Tell me my favorite desert. 16:27 And then that's not the case, it might be the 16:29 case. But that's not the primary thing, 16:31 the primary thing is go back 16:32 to do your daily exercise. 16:35 And physical activity yeah. Physical activity. 16:37 Because maybe somebody doesn't 16:39 like to exercise by running, but they love 16:42 gardening or they like raking the leaves 16:44 or mowing the grass with a push mower 16:46 and those are all forms of physical exercise 16:51 that they can be participating then running. Yeah. 16:54 One of the question when it comes 16:55 to metabolic syndrome. We have been talking 16:57 about exercise and the benefits of exercise, 17:00 but I know that those are diabetic which might 17:05 be those inside the metabolic syndrome 17:08 candidate after watch out for certain risk 17:11 such as shoes or what happens to their feet. 17:15 Tell us more about that and tell us more about 17:17 some other risk that maybe associated with 17:18 metabolic syndrome. Yeah, a person that 17:23 has a high risk of diabetes or have the diabetes, 17:28 he might have a problem with the eyes. Umm! 17:31 And then this is important when he 17:33 does exercise to not to lose the balance 17:36 and then as you mention there 17:38 is a problem with the feet because lack of 17:41 sensitivity and so he has to be careful 17:44 and has to have the checkup, 17:46 constant checkup with doctors regarding 17:49 this and another thing that the person has to be 17:53 careful is the risk of hypoglycemia especially 17:57 for those that are using medication to lower 18:02 blood glucose like insulin or some oral 18:06 hypoglycemic agents. Hypoglycemia being 18:09 low sugar right or having the sugar too 18:11 low, is that correct? Exactly. Yeah. 18:14 Mostly lower then 70 or lower then 60 is not a 18:19 good level and then you will feel dizzy 18:22 and many people consider that as high, 18:26 low blood pressure. Oh! My pressure is down. 18:29 Maybe something else. But is not, is not, 18:32 in general is not blood pressure, is blood sugar 18:34 that is down and then the person can shake, 18:38 the person can get sweaty and get a dizzy 18:42 and sometimes can even faint 18:45 Oh! I'm glad you told us some symptoms 18:47 because not every body may have a test kit 18:49 to know was is at 70 or below, but perhaps some 18:52 of these symptoms maybe present on 18:55 some of you watching on TV right now 18:57 that you may experience some of those things 18:59 and you maybe a question that you may wanna 19:00 take to your doctor. I've been experiencing this 19:02 symptoms, is it hyperglycemia 19:05 and maybe it can be tested and know if that 19:08 is a symptom. Is there anything to be concerned 19:10 about or how do we prevent or how do 19:12 we keep from getting our blood sugar that low? 19:16 Well, I believe one advice is that if you are 19:20 under medication. So, you should have 19:23 something sweet when you do exercise 19:27 or when you go around. I mean we don't advice 19:30 you to eat sugary things, but as the prevention 19:34 of that you better have something sweet if you 19:37 are on insulin or other medication. Because 19:40 when you do exercise you might need that 19:43 and then that's a very important. 19:45 The second thing is that the cause of 19:48 hypoglycemia might be excess of high glycemic 19:54 index foods. Do you know what's that? 19:57 Oh! I know what it is, but perhaps so some 19:59 people watching may not know. 20:00 It's when the food that we eat is 20:04 burn pretty quickly or the sugar it's very 20:07 sugary or healthy refine, so that it's 20:10 consumed. I like to compare it to gasoline 20:13 like there is different ways that we can 20:15 create a fire. One is by coal or wood, 20:18 which burn slowly or more slowly then a 20:21 fuel like gasoline, which gets consume 20:23 really quickly. So, high glycemic foods 20:25 would be like the gasoline equivalent to 20:28 the fire like, not true. Yeah, that's absolutely 20:31 right and then I would say as an example foods 20:36 like sugar, white rice, white bread or ice 20:41 cream. When you eat this food, you will raise 20:45 the blood glucose immediately in a few 20:48 hours. Right. So, foods that I are high 20:51 in fiber like the beans or foods that are rich in 20:57 fiber they will have a progressive increase of 21:01 blood glucose during a period of 4 or 5 hours 21:04 and that's what I believe is good to maintain 21:08 blood glucose levels because when you 21:10 increase blood glucose in a pig. So, insulin will 21:14 be release immediately and then mostly this 21:17 blood glucose go lower then it should be. 21:19 Well goes up really quick must come down 21:21 that quick right. Exactly, yeah. 21:22 And if you're curious to know, what are the 21:26 highly glycemic foods? I would recommend 21:29 maybe looking at our nutrition book or going 21:31 online if you have access to internet to 21:33 check glycemic index and they will show the 21:37 several places, where we can find the list of 21:40 different foods, different items and a 21:42 ranking of which ones are higher then others 21:44 and like Dr. Dos Santos noticed those with high 21:47 fiber are the lower ones, the fruits and vegetables, 21:50 a whole grains. Is there any other types of ways to 21:53 find good fiber. Well, I would say that 21:57 is. It's simple to know even if you don't search 22:01 for that. A high glycemic foods are the 22:04 junk foods that you found in the fast food 22:07 restaurant, that what is pretty easy. 22:08 That's, that's easy. You might find some 22:11 solid there that is low glycemic. Right. So, 22:14 the foods that are solid, that are vegetables 22:17 even fruits and mostly beans are low 22:21 glycemic in these and those are the foods 22:23 are more natural foods that you should 22:25 consume more. Right, I believe you 22:27 have a graphic that will have some of those 22:30 foods with fibers is that correct. Could you 22:33 explain this for us? Yeah, we can take a 22:34 look on this graphic and you see if you look at 22:37 this. You will find what are the foods are, I will 22:41 ask you. What is the food here that has 22:43 higher amount of fiber that you know. 22:48 Well, looking at it, the beans seem to have. 22:52 You got it, I believe beans are the solution 22:56 here and then I always tell my clients, three 23:00 foods to control metabolic syndrome. Do you know 23:03 what they are? First beans, second beans, third 23:07 beans. And so beans are the best of all that right. 23:12 Yeah. Just because of the high fiber correct, but 23:14 it's not the only one. Yeah. Sometimes I have a 23:18 joke to tell, but people say well you said that 23:21 beans are good for metabolic syndrome and to 23:23 lose weight and for diabetes and for 23:25 hypertension. But when I eat beans, I feel 23:28 bloated and then I have gas then I tell them. 23:32 Well if you have gas and if you bloated. 23:35 You're gonna lose, you're gonna weight 23:37 loss. Because there is more air there, but I 23:43 will help you with that so what can help a 23:46 person to eat beans and have lower gas, I have 23:50 two advices. One is use, try to find one type of 23:56 beans and they have 100 of types of beans. 24:00 Umm! Like a Lantos and garbanzo beans are 24:03 the best way to digest for most of the people and 24:06 then you have to find one that or some of 24:08 them that are good for you. The second that is, 24:11 you should soak the beans in water and leave 24:16 that for four hours. Overnight maybe or. 24:19 Yeah, but it is good to leave them four hours, 24:21 change the water and then you can leave longer 24:25 time and do this process for two to four hours, 24:28 two or three times. And that's to help with 24:31 so it won't cause any problem. Then there are 24:32 some enzymes with the water will be washed 24:36 away and those are the enzymes that produce 24:38 gas, when you eat the beans. Exactly. You just 24:41 be careful not to put the water, the beans 24:43 in water for a longtime in the hot 24:49 weather because they came for meant that, 24:50 so, just be careful of that. Not too 24:51 much, not too more. Not too more, yeah. 24:52 Which is the basis of all health matters the 24:54 balance right of healthy, enough healthy and not 24:58 too much healthy because even that too 24:59 much for exercising all day would cause fatigue 25:02 and ware on the body. The problem is we 25:04 usually or on the other side of too little 25:07 exercise or too little healthy foods, but the 25:09 balance is always, where we should be. 25:11 Now, you are speaking about beans and 25:13 metabolic syndrome today and all these 25:16 different benefits and risk that maybe 25:19 associated, if we have it or don't and I know 25:22 many country eat lot of beans especially in 25:24 central America, south America. Brazil is 25:26 the biggest consumer of beans in the world. 25:31 Well, then you should know the answer to my 25:33 question because I wanna to ask is there 25:36 difference in the percentages of metabalic 25:40 syndrome. Yeah. I don't have this statistics for 25:44 metabolic syndrome, but I know that in 25:46 South America. The Brazil is the lower, 25:50 is the lowest country with obesity levels, compare 25:54 to Chile, compare to Argentina other countries 25:57 Brazil is the best one I would say and I 26:00 believe is related to their high bean intake. 26:03 Intake so, we should remember your advice 26:06 and to eat beans, beans and beans. But not too 26:09 many of them. Well, I appreciate that 26:12 everything that we've been learning today 26:13 about glycemic index and before that metabolic 26:17 syndrome. Now, especially that so many 26:19 people in America are it's not diagnoses, 26:23 but under that risk level of high metabolic 26:26 syndrome and the risk levels that stem from 26:28 there are so multiple and so many of them 26:31 and they could hinder the quality of life 26:33 and we all want to extend life, we all want to 26:35 enjoy life, our lives are meant to serve 26:38 others, to serve our God and creator and if we 26:40 are hindering it, if we are stopping that quality 26:42 that opportunity to give. It's almost like doing a 26:46 just favor to the society and to God. So, we 26:49 wanna keep our lives as healthy as possible and 26:52 increase that opportunity of having 26:56 metabolic syndrome or Metabellyc syndrome 26:59 as you called it correct. Now, I've verse in 27:03 Genesis 129 states that when God created man, 27:08 he gave him of all the herbs, he gave him all the 27:11 fruit that bear seeds to eat and it's interesting 27:15 that all these food items are the once that have 27:18 the high fiber and so we should focus on eating 27:22 the natural things that God did the whole grains 27:24 and make that the primary source of our diet 27:27 and we will enjoy so many benefits and we will be 27:29 happier and healthier and able to serve 27:33 God as he wants us to serve him with our lives 27:36 and with our health and those around us 27:37 our neighbors or community. Dr. Dos 27:40 Santos you've been great today, I appreciate 27:42 your presence and you're help out of this 27:44 topic and I'm sure many of the viewers here 27:46 have also appreciated. Thank you so much. 27:48 It was my pleasure to be here. Thank you, I pray 27:52 if you've been watching or listening today that 27:54 you've been blessed by this program that you've 27:56 been encouraged to continue on your 27:58 journey to better health and to continue to ask 28:00 God to help you in every part of it. Join us 28:03 next time for Wonderfully Made for 28:05 another episodes soon to come. |
Revised 2014-12-17