Did you recently receive bad news about your blood work? Do you have high blood pressure or struggle with obesity? You may be at risk for Metabolic Syndrome which is associated with an increased risk for cardiovascular disease, type 2 diabetes, and stroke, leading to other health problems as well, such as plaque buildup in the artery walls (atherosclerosis), organ damage, fatty liver disease, and cancer.
Metabolic syndrome is defined by the presence of 3 or more of the following conditions:
High Blood Pressure (Hypertension): blood pressure values of systolic 130 mmHg or higher (top number) and/or diastolic 85 mmHg or higher (bottom number)
Elevated Blood Sugar Levels (Hyperglycemia): fasting blood sugar level of 100 mg/dL or greater. If it’s 100 to 125 mg/dL, you may have pre-diabetes. If it’s 126 mg/dL or greater, you likely have type 2 diabetes. Your physician should check your hemoglobin A1c to determine your average blood sugar level of 3 months.
High Triglycerides (Hypertriglyceridemia): triglyceride levels are 150 mg/dL or greater
Low Levels of HDL Cholesterol: HDL (high density lipoprotein) cholesterol of less than 40 mg/dL in men or less then 50 mg/dL in women. HDL is the good cholesterol in which higher numbers are recommended.
Elevated Waist Circumference (Excess Abdominal Weight): a waist circumference of more than 40 inches in men and 35 inches in women
Metabolic syndrome is common in the United States. About 1 out of every 3 adults have it. It does not always cause symptoms because some of these 5 conditions typically do not show symptoms, such as hypertension, hypertriglyceridemia, and low levels of HDL cholesterol. However, hyperglycemia can cause symptoms for some individuals, such as blurred vision, increased thirst (polydipsia), increased urination (especially at night), and darkened skin in the areas of your armpits and/or sides of your neck (acanthosis nigricans). If you have experienced any of these symptoms, see your healthcare provider.
Metabolic syndrome can be diagnosed by your healthcare provider with a physical exam, blood tests, checking your blood pressure, and measuring the circumference around your waist. Common blood tests include a
Lipid Panel (measuring for cholesterol and triglycerides), a Comprehensive Metabolic Panel (CMP) (measuring other substances in your blood and giving you an overview of your health such as fasting blood glucose, calcium, sodium, potassium, chloride, albumin, liver enzymes (ALT, AST, ALP), BUN, and creatinine), and a Complete Blood Count (CBC) of hemoglobin, hematocrit, red and white blood cells, and platelets.
Metabolic syndrome can be treated by:
Staying active with exercise: Your healthcare provider may recommend trying to lose excess weight. Working toward a healthier weight can help improve metabolic syndrome. It’s recommended to get 150 minutes of exercise weekly. An example on how to divide this is 30 minutes of exercise 5 times weekly. Before incorporating exercise into your lifestyle, ask your provider what level of physical activity is right for you.
Eating heart healthy foods: A registered dietitian may recommend limiting carbohydrate consumption and eating fewer unhealthy fats to improve your health. It’s recommended to incorporate more non-starchy vegetables, fruits, whole grains, nuts and seeds, fish, and lean poultry into your diet. The Mediterranean Diet is an example of a heart heathy diet.
Getting quality sleep: A lack of sleep and sleeping disorders (sleep apnea) can worsen metabolic syndrome or contribute to its development. If you’re having problems sleeping, talk with your healthcare provider who can suggest treatments or changes to your sleeping routine.
Avoiding or quitting smoking: Smoking can decrease your HDL cholesterol and increase your blood pressure. It also damages your blood vessels, which can lead to coronary artery disease. If you do smoke, it’s recommended to try to quit,
Stress management: High levels of stress can cause an increase in your blood pressure and blood sugar. Find different ways to better manage your stress. Everyone deals with stress management differently. Some examples are walking, yoga, breathing exercises, or listening to music.
Prescription medications: Prescription medications are designed to help lower cholesterol levels, blood pressure, and blood sugar levels until better controlled. These can be prescribed by your healthcare provider. Some individuals may not need medications for management, depending what their levels are.
Metabolic syndrome is best prevented with a healthy diet of balanced meals and incorporating regular exercise. You can’t change all the factors that contribute to metabolic syndrome, such as genetics and age. It’s also important to inform your healthcare provider of any chronic disease in your family history. Schedule regular visits with your provider to keep track of your health.
References:
- https://my.clevelandclinic.org/health/diseases/10783-metabolic-syndrome
- https://www.mayoclinic.org/diseases-conditions/metabolic-syndrome/symptoms-causes/syc-20351916
- https://www.nhlbi.nih.gov/health/metabolic-syndrome
- https://diabetes.org/
- https://www.heart.org/
All Blogs are written by Professionals in the fields of Nutrition, Human Development and Diabetes.