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CHOLESTEROL LE GRAND BLUFF 6 comment lutter efficacement et durablement contre le surpoids et le diabète

Le surpoids est associé à la fois à de l’inflammation et à l’élévation d’autres facteurs de risques cardiovasculaires comme l’intolérance au glucose, l’hypertension, l’élévation du cholestérol LDL, la baisse du cholestérol HDL, l’élévation des triglycérides, ce qu’on appelle le « syndrome métabolique ».

Nous l’avons dit et redit, l’inflammation modifie le cholestérol LDL et réduit donc obligatoirement le HDL.  

Or, c’est une découverte majeure qui a été faite ces dernières décennies dans le domaine du surpoids, l’accumulation de tissu adipeux entraîne son infiltration par des globules blancs (comme ceux qui cherchent à débarrasser nos parois artérielles du cholestérol en excès). Ces globules blancs sécrètent toute une batterie de substances corrosives et inflammatoires : de l’eau oxygénée, de l’eau de Javel, des radicaux libres (normalement utilisés pour « blanchir » des agents infectieux afin de les oxyder avant de les digérer) et des messagers appelés cytokines, qui propagent l’inflammation dans le corps entier, en mobilisant les autres globules blancs à distance.

Ceci élève des marqueurs sanguins de l’inflammation comme la C réactive protéine. Or l’élévation de la C réactive protéine (CRP) est maintenant universellement reconnue comme un facteur de risque cardiovasculaire à part entière.

Elle est encore plus corrélée à l’accumulation de graisse abdominale, dite « androïde », objectivée par le tour de taille, que l’endocrinologue de Marseille Jean Vague, avait génialement reconnue comme associée à un risque de diabète et cardiovasculaire plus élevé en contraste de la graisse sous la ceinture, dite « gynoïde », objectivée par le tour de hanche.

Donc, plus qu’un surpoids en soi, c’est une augmentation du rapport tour de taille sur tour de hanche (RTH) qui est à craindre.

Or, avec la ménopause, les cellules adipeuses qui étaient stimulées par les oestrogènes afin de garantir une réserve énergétique en cas de grossesse et d’allaitement, ne le sont plus, et les réserves de graisses en sortent, circulent, et ont tendance à se redéposer… au dessus de la ceinture.

Ce qui peut plus ou moins déféminiser la silhouette, et s’accompagner d’une augmentation des risques cardiovasculaires aussi chez la femme.

Le sujet du surpoids est un sujet trop « lourd », qui relève d’une approche globale, progressive et durable, pour être bien traité ici. Mais je souhaite indiquer quelques axes majeurs :

les graisses saturées (beurre, fromages, charcuteries…) sont quasi incombustibles et hypercaloriques, elles sont en première ligne pour favoriser les accumulations de tissu adipeux ;
les sucres rapides se transforment en graisses ;
les aliments gras se chargent de perturbateurs endocriniens dans les emballages plastiques (ce n’est pas l’interdiction du bisphénol A qui va changer quoi que ce soit, les alternatives étant démontrées aussi toxiques) et les perturbateurs endocriniens figurent maintenant  officiellement dans les 10 premiers facteurs et de surpoids et de diabète – en pratique ne jamais acheter du gras : huiles, sauces, margarines, plats préparés dans quel que plastique que ce soit (ceci comprend les boîtes de conserve car leur intérieur est enduit de plastique ; pour les autres mesures se rapporter à la newsletter Le Grand Dérèglement) ;
plus on mange lors d’un repas, plus on sature les circuits des mitochondries, les centrales énergétiques, plus on risque d’accumuler ce qui n’est pas converti en énergie ;
mieux répartir ses calories dans la journée permet en soi (au-delà de la qualité de ce qu’on mange qui reste évidemment essentielle), permet de lutter contre le surpoids ;
il est souhaitable que le petit déjeuner soit solide et protéiné, énergétisant, le déjeuner équilibré entre glucides et protéines, le dîner léger, sans protéines animales, et à dominante de glucides lents (la nuit on dépense moins, plus on dîne, plus on accumule) – ce point fondamental est évidemment en complète opposition avec les habitudes actuelles qui font du dîner le repas majeur convivial de la journée… la convivialité pourrait s’organiser pas seulement autour de l’assiette !
la tension pulsionnelle élevée favorise les prises alimentaires au delà de la satiété, l’attirance pour le sucré et l’alcool – nous avons vu les « sérotoninergiques » alternatifs ;
le stress, la frustration, la dépression, les déséquilibres émotionnels, globalement la non réalisation de soi sur tous les plans, et en particulier affectif, sexuel, professionnel, social, culturel favorise ce que j’appelle une « prédation déplacée », une « vengeance » sur une prédation facile : bouffe, sucre, alcool, tabac – la réponse à ce phénomène de vase communicant où le vide de la vie se transforme en surpoids est le développement personnel ;
le stress est associé à une perte urinaire de magnésium, ce qui entraîne fatigue (le magnésium est indispensable à chaque étape de la conversion du glucose et des acides gras en énergie, l’ATP), augmentation des prises alimentaires (pour compenser fatigue et stress), baisse des capacités de brûler les calories augmente la vulnérabilité à tous les stress, aggrave les tensions pulsionnelles élevées ;
la pratique d’activités physiques quotidiennes augmente la masse musculaire qui est la masse qui dépense (la masse adipeuse réduit les dépenses par des effets d’isolation thermique et d’inertie), multiplie les centrales énergétiques, les mitochondries, capables de transformer les calories en énergie à dépenser, a des effets anti-stress, sérotoninergiques et anti-dépresseurs – il est possible d’intégrer dans toute situation : assis, debout, couché, chez soi, dans les transports, au travail des gestes qui mobilisent les muscles, comme cela est décrit dans Okinawa, un programme global pour mieux vivre et dans l’accompagnement en 180 vidéos, Le Parcours Okinawa –www.parcours-okinawa.fr ;
ceci est d’autant plus important que dans les cytokines sécrétées par les globules blancs qui ont infiltré le tissu adipeux figure le TNF alpha, dont le rôle est d’oxyder les protéines des muscles qui sont « détricotés » afin de fournir de la glutamine, un acide aminé qui est le carburant privilégié des globules blancs (ce qui explique la maigreur du sidéen, du cancéreux, mais aussi la perte de muscle lors de n’importe quelle infection ou maladie inflammatoire). Or, si l’accumulation de tissu adipeux détricote le muscle qui dépense, comment sort-on du surpoids ? On n’en sort pas. A moins de faire du sport tous les jours, de sortir d’une alimentation pro-inflammatoire, d’augmenter ses apports en principes actifs anti-inflammatoires, d’assurer des apports corrects en zinc, l’élément limitant de la reconstruction du muscle, nécessaire en fait à la production de n’importe quelle protéine.
alimentation anti-inflammatoire :

végétarienne ou à dominante végétale (une accumulation massive d’études démontre que la consommation de viandes est un facteur majeur de risque de surpoids, de diabète, de maladies cardiovasculaires et de cancers et qu’elle altère la flore intestinale ce qui favorise aussi et l’inflammation et le surpoids – les végétaux avec leurs fibres et polyphénols assurent au contraire une flore saine) ;
privilégier les légumes secs, les céréales semi-complètes, mieux sans gluten (riz, quinoa, sarrasin, amarante…), les légumes racines, les légumes verts, le soja sous toutes ses formes, les champignons, les algues et dérivés, les oléagineux et les purées d’oléagineux (les amandes complètes sont les plus riches en polyphénols), les fruits, jus de fruits, smoothies riches en polyphénols (grenade, myrtille, cassis, fraise, framboises, mûres, goji, açai…), le chocolat noir ;
si l’on consomme du poisson, choisir les petits poissons à la fois moins pollués et plus riches en acides gras oméga 3 : hareng, sardine, maquereau, anchois non salés (pas en boîte dont l’intérieur est couvert de plastique et émetteur de perturbateurs endocriniens), qui ne doivent pas être agressés par la chaleur que ne supportent pas les acides gras oméga 3 : crus, marinés, vapeur, pochés à feu éteint ;
remplacer les huiles de tournesol, maïs, pépins de raisins, soja, noix où dominent les acides gras oméga 6 pro-inflammatoires par l’huile d’olive vierge, l’huile de colza ou l’huile de chanvre (bio et en bouteille de verre) ;
substituer au café qui fait sécréter de l’histamine dans l’estomac, fait perdre du magnésium dans les urines, bloque l’absorption des vitamines B, ce qui aggrave la tension pulsionnelle élevée et fait monter l’homocystéine, un facteur de risque d’athérome et d’accidents thrombo-emboliques du thé, mieux vert ou de la chicorée (riche en bifidogènes pour la flore) ;
remplacer le sel et les épices inflammatoires comme le poivre noir par des épices puissamment anti-inflammatoires, en particulier le curcuma, le clou de girofle, le gingembre, la cannelle, toutes les herbes, l’oignon et l’ail

Principaux compléments contre le surpoids

Le zinc et les autres nutriments qui peuvent manquer pour que la fabrication des protéines musculaires et les autres voies clés du métabolisme soient dynamisées dans un complexe généraliste sans fer ni cuivre ni manganèse. Le sel de zinc doit être biodisponible : comme citrate ou picolinate (Multidyn/Multigenics Senior, Femina, Men, Ado, Junior 1 stick matin et soir – arrêt pendant une infection bactérienne ou virale nez-gorge-oreille).

Le magnésium pour amplifier la conversion des calories en énergie, réduire le stress, la tension pulsionnelle élevée et l’inflammation. C’est aussi un puissant protecteur cardiovasculaire.

Il doit être liposoluble, associé à de la taurine, un rétenteur cellulaire et de l’arginine qui stimule la multiplication des mitochondries, inhibe l’absorption des graisses saturées, a des effets anti-hypertenseurs (comme précurseur de l’oxyde nitrique,  le vasodilatateur par lesquels sont efficaces la trinitrine contre l’angine de poitrine et le Viagra dans les défaillances sexuelles)

Magdyn  1 sachet matin, midi et soir.

En cas de tension pulsionnelle importante ajouter du nicotinamide (vitamine PP) : Nicobion 500 (Teofarma) 1 à 2 comprimés par jour.

Les polyphénols, puissants anti-inflammatoires :  Flavodyn (Bionutrics/Metagenics) 2 doses matin et midi.

Il est souvent souhaitable dans les premiers mois de prendre aussi

une cure inaugurale de probiotiques (bifidus/lactobacillus) 10 milliards d’UFC par jour pendant 30 jours, puis 10 jours par mois
des suppléments d’acides gras oméga 3 3 capsules par jour – contre-indications : opération chirurgicale, risques de saignements, psychose).

Ne pas devenir diabétique mais aussi, même si l’on n’est pas diabétique, éviter les montées excessives de glucose dans le sang à cause d’excès de sucres rapides

Une fois le glucose accroché collé sur l’ApoB, cette protéine alors « glyquée » devient plus vulnérable à l’oxydation.

On constate une nette élévation de l’inflammation dans le diabète et une corrélation nette entre la résistance à l’insuline et l’oxydation des LDL, ce qui est associé à une baisse des HDL.

Linna MS et al, Co-existence of insulin resistance and high concentrations of circulating oxidized LDL lipids, Ann Med, 2015 Aug,1-5 

La première ligne de la lutte contre le diabète est

celle contre le surpoids que nous venons de voir ;
l’injection dans le quotidien de mouvement, car lorsque le muscle se contracte il brûle du glucose dans la cellule, ce qui attire le glucose du sang – le meilleur anti-diabétique que ce soit en prévention ou en co-traitement est la contraction musculaire (outils pratiques  de « gym permanente » ludique dans Okinawa, un programme global pour mieux vivre et Le Parcours Okinawa - www.parcours-okinawa.fr);
l’augmentation des apports alimentaires (eaux minéralisées, légumes verts, céréales semi-complètes, oléagineux) et complémentaires de magnésium (qui est nécessaire pour que la glucose se transforme en énergie au lieu de rester en circulation et pour que le récepteur à l’insuline soit activé par phosphorylation magnésio-dépendante) ;
le remplacement de tout sucre rapide par des glucides lents ;
une alimentation anti-inflammatoire ;
de la cannelle sur les desserts (la cannelle a des effets hypoglycémiants).

Principaux compléments contre le diabète

En plus de ceux que nous venons de voir pour le surpoids :

Biotine 5 mg (Bayer) de 1 à 2 comprimés trois par jour

 

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