Are You at Risk for Metabolic Syndrome?
Has your doctor ever told you you’re at risk for developing metabolic syndrome? Maybe you’ve also heard it referred to as insulin resistance syndrome, the deadly quartet or simply syndrome X. So what is this many-named condition and why should you care?
Metabolic syndrome has about as many definitions as it does names, but generally it is defined as the presence of any three of the following traits:
- Obesity, which in this circumstance is defined as a waist circumference of over 40 inches in men and 35 inches in women.
- Serum triglycerides over 150 or drug treatment of elevated triglycerides.
- Serum high-density lipoprotein (HDL) below 40mg/dL in men or below 50mg/dL in women, or drug treatment for low HDL cholesterol.
- Blood pressure over 130/85 or drug treatment for elevated blood pressure.
- Fasting plasma glucose over 100mg/dL or drug treatment for elevated blood glucose.*
It’s estimated that around 23% of the adult US population has metabolic syndrome, but what’s the actual importance of diagnosing this group of symptoms? Medical experts have found that if these symptoms are left without proper treatment, patients have a higher risk of developing more serious health issues down the road.
A diagnoses of metabolic syndrome is often the first step in preventative treatment for conditions such as:
- Type 2 diabetes
- Cardiovascular disease
- Fatty liver disease
- Chronic kidney disease
- Polycystic ovary syndrome
- Obstructive sleep apnea
- Gout
- Cognitive decline
In fact, a diagnosis of metabolic syndrome is one of the most important steps in stopping Type 2 diabetes and heart disease before it starts. For instance, there is an estimated 5 times greater risk of developing type two diabetes and a 1.5-3 times greater risk of developing cardiovascular disease than those without metabolic syndrome.
Specifically, higher levels of triglycerides, low levels of HDL, and high blood pressure are all stressful on the heart and if let untreated can easily lead to heart disease down the road.
Despite drug treatments that can help with symptoms of metabolic syndrome, medical experts have found that the risk of developing further health complications are still present. This means that the only effective treatment for metabolic syndrome is lifestyle changes. Experts on the syndrome recommend lifestyle changes that focus on weight management like increased physical active and dietary adjustments.
Specifically, researchers have found that the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, and olive oil, seems to beneficial in naturally lowering blood pressure, improving cholesterol, improving insulin resistance, and lowering inflammation.
They also recommend keeping sodium intake below 2400mg per day, and fiber about 30g per day, as these changes have been found to help with blood pressure levels and weight loss.
Movement, of course, is the other main treatment with experts recommending a minimum of 30 minutes of moderate physical activity per day. As we’ve discussed in other articles and blogs, exercise has a huge number of metabolic benefits. Exercise is associates with a reduction in abdominal fat, improvement in insulin resistance, and lower cardiovascular risks.
While the above treatment plan is generally accepted, it is not a one size fits all plan. If you are concerned that you have metabolic syndrome, make sure to discuss treatment plans and diagnoses with your health care provider before making changes yourself.
*Serum glucose, triglycerides, and high-density lipoprotein (HDL) may all sound vaguely familiar. Specifically, serum glucose is the amount of glucose in the fluid portion (or serum) of the blood. You may know it better by its more layman term of “blood sugar.”
Triglycerides and HDL are both types of fats or lipids. Triglycerides are a type of fat that our body uses to store calories it can’t use right away. HDL is a type of “good” cholesterol that helps to remove other forms of cholesterol from your bloodstream.