How to Prevent Metabolic Syndrome and Avoid Serious Health Risks

Metabolic syndrome is a cluster of conditions that increase your risk of developing type 2 diabetes, heart disease, and stroke.

These conditions include high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels. According to the American Heart Association, about 34% of American adults have metabolic syndrome.

Metabolic syndrome can have serious consequences for your health and quality of life. It can damage your blood vessels, organs, and nerves, and lead to complications such as kidney failure, vision loss, dementia, and amputation. 

It can also reduce your life expectancy by up to 15 years. Therefore, it is important to prevent or reverse metabolic syndrome as soon as possible.

Metabolic Syndrome Definition

Metabolic syndrome is a group of health disorders that occur simultaneously. The disorders include increased high blood pressure, a build-up of fat in the stomach, as well as elevated levels of blood sugar, cholesterol, and triglycerides.

A person is said to suffer from metabolic syndrome if they experience at least three out of five conditions, namely hypertension, hypercholesterolemia, high triglycerides, diabetes, and obesity.

When it lasts in the long run, metabolic syndrome can increase the risk of heart attack and stroke. However, the development of metabolic syndrome can be prevented by implementing a healthy lifestyle every day.

Metabolic Syndrome Symptoms

As explained above, metabolic syndrome is a group of disorders that occur simultaneously. Therefore, the symptoms that appear are the symptoms of these five conditions. These symptoms include:

• Stomach bulge
• Often feel thirsty
• Increased frequency of urination
• The body is easily tired
• Headaches
• Aches
• Shortness of breath.

Often a person does not realize that he or she already has metabolic syndrome, because the symptoms do not appear or are considered something common.

Beware of hypertension, diabetes, obesity, hypercholesterolemia, and high triglycerides with regular control of the doctor, so that each disease can be detected early.

Metabolic Syndrome Risk Factors

Factors that increase a person with metabolic syndrome include:

Genetics

Some people may inherit genes that make them more prone to metabolic syndrome. For example, having a family history of diabetes, obesity, or cardiovascular disease can increase your risk.

Lifestyle

Unhealthy habits such as eating too much processed food, sugar, and saturated fat, not getting enough physical activity, smoking, and drinking alcohol can also contribute to metabolic syndrome. 

These habits can cause inflammation, insulin resistance, and oxidative stress in your body, which can impair your metabolism and affect your blood pressure, blood sugar, and cholesterol levels.

Age.

The metabolic syndrome risk increases with the age of a person. The syndrome is more common in 40 percent of population above the age of 60.

Another disease.

The metabolic syndrome risk will also be higher if you have had heart disease, non-alco**holic fatty liver disease, or polycystic ovary syndrome (PCOS).

Diabetes.

You will have a metabolic syndrome risk if during pregnancy you have diabetes. This condition can also occur because it has a type 2 diabetes family history.

Metabolic Syndrome Causes

Things like unhealthy lifestyles, lack of exercise or physical activity often blamed as the cause of the appearance of metabolic syndrome. In fact, metabolic syndrome is also associated with the condition of insulin resistance.

Usually, the digestive system can break down the food you eat into sugar (glucose). Insulin is a hormone made by the pancreas that helps sugars absorbed by your body’s cells to be used as energy.

Those with insulin resistance, their cells cannot respond normally to insulin, and glucose cannot be absorbed by cells easily. As a result, glucose levels in the blood will increase even though the body has produced a lot of insulin. Ultimately, this can lead to diabetes, so the body cannot make enough insulin to regulate blood glucose in a normal range.

Metabolic Syndrome Diagnosis

According to the American Heart Association (AHA), a person is said to have metabolic syndrome when having at least three of the following conditions:

• High blood pressure: Your systolic blood pressure (the top number) is 130 mm Hg or higher, or your diastolic blood pressure (the bottom number) is 85 mm Hg or higher, or you are taking medication for high blood pressure.
• High blood sugar: Your fasting blood sugar is 100 mg/dL or higher, or you are taking medication for high blood sugar, or you have been diagnosed with type 2 diabetes.
• High triglycerides: Your triglyceride level is 150 mg/dL or higher, or you are taking medication for high triglycerides.
• Low HDL cholesterol: Your HDL cholesterol level is less than 40 mg/dL for men, or less than 50 mg/dL for women, or you are taking medication for low HDL cholesterol.
• Large waist circumference: Your waist circumference is more than 40 inches for men, or more than 35 inches for women.

So to know whether or not there is metabolic syndrome, at least one should do some examination. Starting from blood pressure check, waist circumference measurement, and laboratory examination to see fasting blood sugar levels, triglycerides, and HDL cholesterol.

Metabolic Syndrome Treatment

The information provided is not a substitute for medical advice. ALWAYS consult your doctor.

What are my treatment options for metabolic syndrome?

In the treatment of metabolic syndrome, effort and perseverance are required. Some of the life changes needed to help overcome the metabolic syndrome are:

• Lose weight.
• Dietary changes to lower cholesterol include consuming unsaturated fats instead of saturated fats.
• Reduce salt consumption.
• Light exercise every day, a quick walk for 30 minutes or a 15-minute run can provide important health benefits.
• Doctors may prescribe cholesterol-lowering drugs, other medications such as statins (lovastatin, pravastatin, simvastatin, atorvastatin, and rosuvastatin).

How to Prevent or Reverse Metabolic Syndrome?

The good news is that metabolic syndrome can be prevented or reversed by making some lifestyle changes. Here are some tips to help you lower your risk of metabolic syndrome and improve your health:

Eat a healthy diet

Choose foods that are rich in fiber, antioxidants, and healthy fats, such as fruits, vegetables, whole grains, nuts, seeds, fish, and olive oil. Avoid foods that are high in sugar, refined carbohydrates, trans fats, and sodium, such as soda, candy, white bread, pastries, fried foods, and processed meats. 

A healthy diet can help you lose weight, lower your blood pressure, blood sugar, and cholesterol levels, and reduce inflammation and oxidative stress in your body.

Get regular physical activity

Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, cycling, swimming, or dancing. You can also do some strength training exercises twice a week, such as lifting weights, doing push-ups, or using resistance bands. 

Physical activity can help you burn calories, improve your muscle mass, enhance your insulin sensitivity, and lower your blood pressure, blood sugar, and cholesterol levels.

Quit smoking and limit alcohol

Smoking and drinking alcohol can damage your blood vessels, increase your blood pressure, and impair your metabolism. 

Quitting smoking and limiting alcohol can help you prevent or reverse metabolic syndrome and reduce your risk of other health problems, such as cancer, lung disease, and liver disease.

Manage your stress

Stress can trigger the release of hormones such as cortisol and adrenaline, which can raise your blood pressure, blood sugar, and cholesterol levels, and cause you to overeat, smoke, or drink alcohol.

Managing your stress can help you lower your cortisol and adrenaline levels, and cope with your emotions in a healthy way. You can try some relaxation techniques, such as deep breathing, meditation, yoga, or massage, or seek professional help if you need it.

Take your medications

If you have been prescribed medications for high blood pressure, high blood sugar, high cholesterol, or other conditions, make sure you take them as directed by your doctor. Do not stop or change your medications without consulting your doctor first.

Taking your medications can help you control your metabolic syndrome and prevent complications, such as heart attack, stroke, or kidney failure.

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