Everything You Need To Know About Metabolic Syndrome

Metabolic syndrome, also referred to as syndrome X, may sound vague or mysterious, but it’s an umbrella term for a number of issues that can have a major impact on your health.

According to Chris Airey, M.D., medical director at CJA Aesthetics, Optimale, and CJA Balance in the UK, “Metabolic syndrome is a group of conditions that can increase your risk of stroke, type 2 diabetes, and heart disease.” It can also lead to vascular problems, neurological issues, and other health concerns.

Unfortunately, it’s not uncommon. It’s estimated that about 20% to 25% of the global population has metabolic syndrome, according to the medical journal Nutrients.

A diagnosis of metabolic syndrome is made if you have three or more of the following issues:

• High blood pressure: Blood pressure values that are higher than systolic 130mmHg and/or diastolic 85 mmHg.

• High blood glucose levels: After fasting, glucose levels of 100 mg/dL or higher.

• Weight gain in the waist: More than 35 inches waist circumference for women and 40 inches in men.

• Low HDL (or “good”) cholesterol: In men, HDL levels under 40 mg/dL and in women HDL levels under 50 mg/dL.

• High triglyceride levels: 150 mg/dL or higher

Having just one of the above issues doesn’t mean you have metabolic syndrome, but it may put you at risk for the others in time. For example, high triglycerides come from having too much fat in the blood; this is caused by excess sugar or alcohol. If your triglycerides are high, there’s a chance you may also eventually see weight gain around your middle or also have high blood glucose levels.

What Are the Symptoms of Metabolic Syndrome?

It might be hard to know if you have metabolic syndrome for sure, and that’s because it can easily go unnoticed. Most of the related issues don't have obvious symptoms. For example, you may not know if you have low good cholesterol or if you have high blood pressure without getting bloodwork done.

However, there are a few tell-tale signs you may want to be on the lookout for, Dr. Airey explains, like instances of blurry vision, ongoing fatigue, or weight gain around your waist—all of which may indicate an issue.

Who Is at Risk for Metabolic Syndrome?

According to the Journal of the International Federation of Clinical Chemistry and Laboratory Medicine, there are several risk factors for metabolic syndrome. For one, your genetics may play a role. If you have a family history of insulin resistance, type 2 diabetes, or obesity, your chances of experiencing the syndrome may increase.

Other potential risk factors include:

• Being older than 60.

• Having low physical activity levels (which can affect insulin sensitivity, cholesterol, blood pressure, and weight management).

• Maintaining a poor diet.

• Smoking cigarettes.

• Being obese or steadily gaining weight—those who gain about five pounds each year are at higher risk of metabolic syndrome. Note that the body mass index (BMI) is often used to determine obesity, and that it is a flawed and imperfect system.

• Having polycystic ovary syndrome (PCOS).

• Note: Race and ethnicity do play a role, but more research is needed, especially since most of it has been done using European/white populations as the default. Researchers have identified that Asians have a higher risk for metabolic syndrome, since the Asian population has higher body fat percentage, even at a lower weight.

Having regular bloodwork done can help you get a complete picture of your health and better understand how to take action. Luckily, a simple checkup and blood test at your doctor’s office can offer you a glimpse into all the above.

What Can You Do to Prevent Metabolic Syndrome?

Fortunately, there are plenty of ways to prevent metabolic syndrome or reverse its impact on your health.

First, your doctor may suggest medications to treat any urgent health issues. These may include ACE inhibitors to control high blood pressure or statins for cholesterol. But that’s not all: “You can take steps to reduce the risk of more serious health complications,” Dr. Airey says—and it all starts with eating well.

Eat Healthy Foods

“This means reducing the amount of saturated fat in the diet, eating fewer calories, and having more fruits and vegetables,” he says. The Mediterranean diet is a good bet; it reduces or eliminates:

• Super sugary drinks (this includes diet sodas and even most healthy-seeming juices)

• Trans fats (like hydrogenated oils)

• Refined and processed foods

• Foods with added sugar

Its health benefits come from:

• Healthy fat sources (like olive oil, salmon, sardines, and avocados)

• Lean proteins (chicken or turkey, eggs, Greek yogurt)

• Healthier carbs (whole-wheat bread and pasta, brown rice, quinoa, and whole grains)

• Nuts and seeds

• Fruits and veggies (like dark, leafy greens and bananas or apples full of fiber to help you stay fuller longer and balance out your blood sugar levels)

When it comes to booze, you’ll want to keep it light. Heavy drinking raises blood pressure and triglyceride levels, and it can throw off your weight management plan. However, studies show that very light alcohol consumption may even reduce metabolic syndrome. The Mediterranean diet allows for about five ounces of red wine per day.

Embrace Regular Movement

Next, you’ll want to turn to regular exercise. Everyone has different abilities, so whatever gets you moving consistently (and safely!) is key. This might mean walking, swimming, strength training, jogging, dancing, or getting outside and into nature.

Try to walk wherever possible, stand more often rather than sit, and implement movement breaks into your day. Movement is good for a number of reasons:

• It helps us manage stress.

• It regulates fat and glucose metabolism while lowering blood pressure.

Too much exercise may also increase stress in the body, however, so don’t go overboard. Moderate exercise is a powerful tool.

A good starting point? The American Heart Association recommends 75 minutes per week of vigorous exercise or 150 minutes a week of moderate exercise.

Get a Grip on Stress

According to Chicago-area-based functional medicine doctor Peter Kozlowski, M.D., you’ll also want to manage your stress levels. This may sound like an impossible suggestion, but finding sustainable calm is critical to your health.

“The most important factor is to manage and reduce stress,” Dr. Kozlowski says. This is because stress, which triggers high levels of cortisol, ignites hypertension and cholesterol, and it can push you to reach for unhealthy food, cigarettes, or other not-so-healthy ways of coping.

While everyone has some level of stress in their day to day lives, it’s important to become aware of it and work through it with intentionality. You might turn to a daily breathing or mindfulness practice, journaling, or reducing exposure to your stressors as best as possible.

Dr. Kozlowski recommends learning about resiliency and embracing new coping methods (this might be a hobby or physical activity, like walking through nature), tuning to community and social support, and self-reflection (working through past traumas or looking at your relationships). Don’t be afraid to turn to counseling.

Aim for Good Quality Sleep

Lastly, aim for good solid sleep every night. Your body does a lot of healing when it’s asleep, and sleep hygiene is key for healthfulness in general. Note that many people with metabolic syndrome have sleep apnea as well, especially in patients with obesity.

In the end, it is fully within your power to help prevent or heal metabolic syndrome. Work with your doctor to establish a plan of action and know that a healthy lifestyle will pay off in big ways.