What is Metabolic Syndrome and Why Should We Care?
Metabolic Syndrome, also called Syndrome X, is a group of five risk factors that increase your risk of developing diabetes, heart disease, and stroke. If you have any of these risk factors, you are at increased risk for cardiovascular disease. Having three or more will result in a diagnosis of metabolic syndrome and will increase your chances of health complications.
The risk factors are:
Abdominal fat: a midsection that is more than 35 inches for women and 40 inches for men
Fasting blood glucose (aka blood sugar) levels greater than 100mg/dL
Triglycerides over 150 mg/dL
Blood pressure over 130/85 mm Hg
HDL (the “good” cholesterol) below 50 mg/dL for women and 40 mg/dL for men
Over 40 percent of people over 50 years of age have metabolic syndrome in the U.S. This is not a low number!
If you have metabolic syndrome, you may not have any specific symptoms.
You may simply notice having a larger waistline. But if you have just one risk factor for metabolic syndrome, it is worth being evaluated for the other risk factors.
What additional factors contribute to the risk of developing metabolic syndrome?
Family history
Insulin resistance
Sedentary lifestyle or not getting enough exercise
Excess weight in abdominal region, causing fat to accumulate in liver and muscle
Obstructive sleep apnea, nonalcoholic fatty liver disease, or chronic kidney disease
Is there any good news here?? The good news is that metabolic syndrome can be prevented and even managed by diet and lifestyle factors. If the risk factors can be managed, then your risk of developing serious health issues such as heart attack and stroke will be significantly reduced.
Well, what can I do?
You can use dietary changes to effectively lower triglyceride levels and balance cholesterol, in most cases. This doesn’t mean eating a low fat diet. Having moderate intake of healthy fats, protein, and vegetables, and limiting processed foods and refined carbohydrates will support healthy levels of these markers. Maintaining a proper diet and eating routines will also help to keep blood sugar levels stable. Also, incorporating dietary fat or protein alongside carbohydrates helps to stabilize blood sugar.
Exercise, or movement of any kind, is key for managing triglycerides, cholesterol, blood sugar, and blood pressure. If you are just getting started with exercising and have any of the above risk factors, it is best to consult with your doctor before undergoing a new regimen. Your doctor may recommend medications to help lower your cholesterol and blood pressure. However, keep in mind that some of these medications can lead to negative side effects. For example, some statins have been shown to cause negative cognitive effects. Medication can be necessary in certain circumstances, but it’s important to understand that modifying your diet and lifestyle can be a better choice in the long run for your health and well-being.
Other tips:
Proper sleep and stress management are important in contributing to a healthy lifestyle and preventing these risk factors. It may also be helpful to begin a mindfulness or meditation routine to get stress under control. In addition, practicing mindful eating may help with overall health. In fact, a recent study has linked rapid eating with metabolic syndrome. Incorporating mindfulness while eating will likely help with digestion, prevention of over-eating and choosing health foods.
If you think you may have one or more risk factors for Metabolic Syndrome, be sure to consult with your doctor to be evaluated for additional risks. Remember that there is a great deal you can do to avoid these issues and even potentially reverse metabolic syndrome with regular exercise, a healthy diet, and lifestyle modifications.
If you would like more guidance and a treatment plan that is uniquely adapted to your own needs, reach out to me and we can schedule a free introductory one-on-one call.
Please take care of yourself!
xoxo,
Dr. Alia