Metabolic syndrome (also known as insulin resistance syndrome) is a group of conditions that occur together, increasing your risk of heart disease, stroke, and type 2 diabetes when left untreated. These conditions include high blood pressure, elevated blood sugar levels, excess fat around the waist, and abnormal cholesterol or triglyceride levels.
Read on to learn more about metabolism syndrome, its risk factors, and how to manage or prevent this condition.
How Is Metabolic Syndrome Diagnosed?
Metabolic syndrome involves five main conditions:
1. Central Obesity
This refers to having too much fat around your belly (mostly seen in apple and pear-shaped bodies). It is often checked by measuring your waist. For men, a waist of 40 inches (102 cm) or more, and for women, a waist of 35 inches (88 cm) or more is considered a sign of central obesity.
2. High Blood Pressure (Hypertension)
High blood pressure of 130/80mm hg or higher increases the risks for cardiovascular disorders and stroke
3. Elevated Fasting Blood Sugar (Insulin Resistance)
This happens when the cells of your body do not respond effectively to insulin, a hormone that helps control blood sugar levels. If your fasting blood sugar is 100 mg/dL or higher, it indicates insulin resistance.
4. High Triglycerides
Triglyceride (a type of fat found in your blood) levels of 150 mg/dL or more are considered elevated. High triglycerides can cause atherosclerosis, a condition where your arteries narrow and harden due to the buildup of fats, cholesterol, and other substances in and on the artery walls. This reduces the blood flow, potentially leading to heart attacks or heart failure.
5. Low HDL Cholesterol
HDL cholesterol is the “good” cholesterol because it helps remove other types of cholesterol from your blood. Low HDL cholesterol levels (less than 40 mg/dL in men and less than 50 mg/dL in women) are a part of metabolic syndrome.
Doctors diagnose metabolic syndrome if you have at least three of these five problems. Having these problems together makes you more prone to serious conditions like heart disease and type 2 diabetes.
Risk Factors of Metabolic Syndrome
Metabolic syndrome can happen because of several reasons:
Genetics: If your family has a history of these conditions, you might be more likely to inherit them.
Poor Diet: Eating too many unhealthy foods can lead to weight gain, high blood sugar, and other health problems.
Lack of Exercise: Not getting enough physical activity can make you gain weight and raise your blood pressure and blood sugar levels.
Obesity: Being overweight, especially with fat around your belly, is a big risk factor for metabolic syndrome.
How Can You Manage or Prevent Metabolic Syndrome?
The good news is that there are ways to manage or prevent metabolic syndrome.
Lifestyle Management
Eat a Balanced Diet: Choose foods that are good for you. Include a good amount of fruits, vegetables, whole grains, and lean proteins in your diet. Avoid too much sugar, salt, and saturated and trans fats.
Exercise Regularly: Try to be active for at least 150 minutes/week, while including resistance training in your exercise routine.
Lose Weight: If you are overweight, losing even a small amount of weight through exercise and dietary changes can help. Talk to your doctor about a healthy weight goal.
Stop Smoking: Smoking can make all the problems of metabolic syndrome worse. If you smoke, try to quit as soon as possible.
Manage Stress: Stress can affect your health in many ways. Find healthy ways to relax, such as yoga, meditation, or talking to a friend.
Take Your Medicines: If your doctor prescribes medicines for blood pressure, blood sugar, or cholesterol, take them as directed.
Monitor Your Health: Regular check-ups are important for monitoring the risk factors of metabolic syndrome or any other health conditions. This mostly includes checking blood pressure, blood sugar, cholesterol levels, and weight.
Pharmacologic Management
For patients with metabolic syndrome, drug therapy is often advised to manage dyslipidemia, hypertension, insulin resistance, or diabetes mellitus. Since these individuals require multiple medications for the management of these conditions, it’s necessary to monitor them closely for compliance with the treatment.
Surgical Management
Bariatric surgery can also be recommended for patients with severe obesity. It is often regarded as the most impactful treatment for metabolic syndrome. This surgery is generally recommended for patients with a BMI ≥40 kg/m2 or those with a BMI ≥35 kg/m2 accompanied by other health conditions. Patients must have a long-term follow-up after surgery to avoid surgical, nutritional, and psychiatric complications.
Conclusion
Understanding metabolic syndrome and its risk factors is the first step toward better health. By making small, positive changes in our daily lives or considering pharmacologic or surgical approaches (if required), it is possible to manage and prevent this condition. Taking these steps can lead to a healthier life and reduce the risk of serious health problems in the long run.
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References:
What Is Metabolic Syndrome? | NHLBI, NIH
https://www.nhlbi.nih.gov/health/metabolic-syndrome
Rochlani, Yogita, et al. “Metabolic syndrome: pathophysiology, management, and modulation by natural compounds.” Therapeutic advances in cardiovascular disease 11.8 (2017): 215-225.
Swarup, Supreeya, et al. “Metabolic syndrome.” StatPearls [internet]. StatPearls Publishing, 2022.
