Metabolic Syndrome—Are You at Risk?

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Metabolic syndrome is a group of conditions that nearly doubles your risk of developing serious health conditions like heart disease, type 2 diabetes, and stroke. According to the American Heart Association, approximately 34% or 1 in 3 Americans have metabolic syndrome or are at risk of developing it. Fortunately, it’s largely preventable. With healthy lifestyle changes, you can reduce your risk of developing metabolic syndrome or reverse it entirely.

Who’s at Risk of Developing Metabolic Syndrome?

Metabolic syndrome has become increasingly prevalent in the United States, as well as globally. Although genetic factors play a role, metabolic syndrome is closely linked to poor dietary choices, stress, and leading a sedentary lifestyle. These factors are closely associated with high blood pressure, low HDL (good) cholesterol, high triglycerides, high blood sugar, and excess fat around the waist.

To be diagnosed with metabolic syndrome, you must have at least 3 of the following conditions:

  • A large waist circumference
    • A waist of 40 inches or larger for men
    • A waist of 35 inches or larger for women.
  • High triglycerides
    • 150 mg/dL or higher, or
    • You’re taking a medication for cholesterol
  • Low HDL cholesterol
    • Less than 40 mg/dL for men
    • Less than 50 mg/dL for women
  • High blood pressure
    • Blood pressure of 130/85 or greater, or
    • You’re taking a medication for high blood pressure
  • High blood sugar
    • A fasting glucose level of 100 mg/dL or higher

Additional Risk Factors

In addition to having three of the conditions listed above, other risk factors for metabolic syndrome include:

  • Ethnicity: Metabolic syndrome is more commonly seen in people of African-American, Hispanic, Asian, and Native American descent.
  • Gender: Women tend to be more at risk of developing the syndrome than men.
  • Age: In your 40s, the risk of developing metabolic syndrome is 20%; as you age, the risk increases and can rise up to as much as 45% in your 60s.
  • Diabetes. If you’ve had gestational diabetes during pregnancy or a family history of type 2 diabetes, your risk is increased.
  • Other diseases. Nonalcoholic fatty liver disease, sleep apnea, or polycystic ovarian syndrome can increase your risk.
  • Smoking. Smoking tobacco is associated with a greater risk of developing metabolic syndrome.
  • Heavy drinking. The risk of developing metabolic syndrome increases the more a person drinks. According to the American Heart Association, heavy drinking earlier in life appears to add extra risk.
  • Poor dietary choices and a sedentary lifestyle. Eating too much processed food and not getting enough exercise are contributing factors of metabolic syndrome.
  • Chronic stress. Chronic stress creates excess cortisol in the body, which contributes to excess abdominal fat. In one study, men who felt chronic stress from work conditions were nearly twice as likely to develop metabolic syndrome than men exposed to less stress.

What Causes Metabolic Syndrome?

Many people who have metabolic syndrome also have insulin resistance. When you eat, your digestive system breaks down the food into glucose. In response, the pancreas produces insulin, a hormone that helps convert glucose into fuel. If you have insulin resistance, your body has trouble responding to insulin normally. This causes blood sugar levels to rise and the pancreas to release more insulin in an attempt to stabilize your blood sugar.

Insulin resistance is closely tied to metabolic syndrome, which is why some healthcare experts believe it may be the underlying cause. However, the exact cause is still under debate. Others believe metabolic syndrome may be caused by chronic stress, which can lead to obesity, insulin resistance, and high cholesterol. Genetic changes related to age, such as how the body breaks down lipids in the blood and body fat distribution, may also play a factor.

How to Prevent and Treat Metabolic Syndrome

Since diet, physical activity, and abdominal obesity all play a large role in metabolic syndrome, eating a healthy diet, getting more exercise, and losing weight are essential for prevention and treatment. Here are some tips to help you reduce your risk:

  • Exercise: Get at least 30 minutes of exercise each day. If you have physical limitations or other concerns, be sure to discuss them with your healthcare provider.
  • Diet: Eat a healthy diet of fruit, vegetables, whole grains, lean proteins, and low-fat dairy products. Avoid processed foods and trans fats, and keep saturated fats and salt to a minimum.
  • Intermittent fasting: Research has shown that intermittent fasting helps patients lose weight and can reduce the overall risk of developing metabolic syndrome.
  • Weight Loss: Lose weight if you’re overweight, obese, or have an “apple-shaped” body. Research has shown that losing just 10% of your body weight can improve blood pressure and lower cholesterol and blood sugar levels. If you’re already at a healthy weight, continue to maintain it.
  • Smoking and drinking: If you smoke or drink heavily, quit.
  • Reduce or manage your stress levels: Make sure you’re getting enough sleep and incorporating relaxing activities into your daily life, such as reading, yoga, or meditation.
  • Schedule regular exams with your doctor: Many conditions related to metabolic syndrome have little to no symptoms, so it’s important to have health screenings that check your blood pressure, blood sugar, and cholesterol.

Make Effective Lifestyle Changes with Dr. Hubert’s Office

Making lifelong lifestyle changes can feel overwhelming. It’s not uncommon to feel like you don’t even know where to begin! Often, the best way to get started is to take things one step at a time. Once you feel comfortable, you can add on more changes.

If you’re feeling stuck or would like additional support on your journey, a medical weight loss plan can help. Dr. Jennifer Hubert offers personalized weight loss plans that take a holistic approach to your health and weight loss challenges using behavior modification, nutritional counseling, and medical monitoring. Over the years, she has helped countless patients improve their health and overall sense of well-being through sustainable lifestyle changes. Contact Dr. Jennifer Hubert today at 707-575-THIN (8446) to schedule a consultation.