Metabolic syndrome isn’t something many people think about as they get older. Unfortunately, it can significantly impact your health and emotional well-being.
But there are steps you can take to prevent or even reverse metabolic syndrome—if you know you have it.
In this blog, we’ll explore what metabolic syndrome is, the warning signs to look out for, and what you should do if you suspect you may have metabolic syndrome. By following these tips, you can detect these issues before they lead to serious health problems and focus on living life to the fullest.
What Is Metabolic Syndrome?
Metabolic syndrome occurs when you have specific health conditions that raise your risk for cardiovascular disease. Over recent years, it’s become a common problem, impacting 1 out of every 3 adults in the United States.
The conditions associated with metabolic syndrome include:
- Abdominal obesity: Abdominal obesity is defined as having a waist circumference greater than 35 inches for women and 40 inches for men. Many men and women carry their weight in their stomachs and hips, making them more at risk for abdominal obesity.
- A blood pressure of 130/80 mm Hg or higher. High blood pressure is strongly tied to obesity, insulin resistance, and heart problems. Normal blood pressure is defined as less than 120 mm Hg for systolic pressure (the top number), and less than 80 mm Hg for diastolic pressure (the bottom number).
- High blood sugar levels. Diabetes occurs when your fasting blood sugar levels are higher than 125 mg/dL. Many people develop Type 2 diabetes with age due to weight gain and diet. Pre-diabetes (fasting blood sugar between 100-125 mg/dL) is also associated with metabolic syndrome. Even though blood sugar levels aren’t as high as with diabetes, pre-diabetes can still be dangerous.
- High LDL (bad) triglyceride levels of more than 150 mg/dL. Triglycerides, also known as lipids, are a type of fat found in the blood. Low-density lipoprotein (LDL) increases your risk for strokes and blood clots by building up in your arteries, causing them to harden and narrow.
- Low HDL (good) cholesterol of 40 mg/dL for men and 50 mg/dL for women. High-density lipoprotein (HDL) supports your body by carrying excess cholesterol to your liver. When you don’t have enough HDL, you can experience a buildup of cholesterol in the body, which can damage the heart.
As we age, it’s not uncommon for us to develop the conditions above. While having one or two of these health problems doesn’t necessarily mean you have metabolic syndrome, it does put you at a greater risk of developing it. And just one of the conditions above can greatly increase your chances of developing type 2 diabetes, heart disease, and other complications.
Often, having one of these conditions will lead to another, causing you to develop metabolic syndrome over time. For instance, high blood sugar can cause fatty tissue to build up in your blood vessels, raising your blood pressure. High cholesterol has been associated with a greater risk of diabetes, and being overweight increases the chances of developing high blood pressure, diabetes, and high cholesterol.
Why Is Metabolic Syndrome Dangerous?
Metabolic syndrome often leads to a number of health issues, some of which can be serious or even deadly. If you have metabolic syndrome and don’t get it treated, you are at a greater risk of:
- Heart disease
- Strokes and aortic stenosis (narrowing of the blood vessels in the heart)
- Atrial fibrillation (Afib)
- Damage to your pancreas, liver, gallbladder, and kidneys
- Certain types of cancers, like colon cancer, breast cancer, and prostate cancer
- Chronic inflammation, autoimmune diseases, and pain
- Erectile dysfunction
- For women who are pregnant: preeclampsia, eclampsia, and gestational diabetes
- Cognitive problems, including memory issues and brain fog
4 Signs Of Metabolic Syndrome
Unfortunately, many of the conditions associated with metabolic syndrome don’t have obvious symptoms. This can make it difficult to catch them before they lead to metabolic syndrome. However, there are signs you can watch out for that may indicate you have (or are at risk of developing) this easy-to-overlook syndrome.
1. You have excess weight around your abdomen.
Having a pudgy tummy and love handles doesn’t just impact your self-esteem. It’s also a clear warning of abdominal obesity. A simple way to tell if you have too much fat around your abdomen is to measure your waist. If the largest point of your stomach is greater than 35 inches for women and 40 inches for men, you would be considered to have abdominal obesity.
Another way to tell if you have too much weight around your midsection is to schedule an appointment with your doctor to have your BMI evaluated. When doctors calculate your BMI, they measure the amount of fat built up around your stomach and hips. A BMI above 25 is related to abdominal obesity.
2. Your cholesterol levels have been off on recent bloodwork.
Unlike having a rounder stomach, high cholesterol can’t be seen, and it doesn’t have any noticeable symptoms. The only way to know if your cholesterol is too high is through a blood test.
Your doctor should evaluate your triglycerides, HDL cholesterol levels, and LDL cholesterol levels regularly to ensure your cholesterol stays in a healthy range. This is especially important if you have any of the following medical conditions, which can increase your risk for high cholesterol:
- Chronic kidney disease
- Polycystic ovarian syndrome
- Diabetes
- HIV/AIDS
- Liver disease
- Hypothyroidism
- Lupus
3. Your blood pressure is higher than it should be.
Almost half of Americans have high blood pressure, but 46% of adults with hypertension don’t even know they have the condition. This is because it’s hard to notice when your blood pressure levels are mildly or moderately elevated—unless you regularly check your levels using a blood pressure monitor.
If your blood pressure levels become severely elevated (usually 130/80 or higher), however, you’ll notice signs that something is wrong. These symptoms include:
- Headaches
- Chest pain
- Dizziness
- Feeling anxious or confused
- Difficulty breathing
- Nausea or vomiting
- Blurred vision or other vision changes
- Tinnitus or buzzing in the ears
- Nosebleeds
- An abnormal heart rhythm
Some of these symptoms are easy to overlook, particularly when you’re busy at work or distracted by other priorities in your life. Because of this, it’s essential to have health professionals measure your blood pressure or purchase a device to measure your blood pressure on your own.
4. You have signs of Insulin resistance.
Unlike the conditions above, if your blood sugar levels are higher than they should be, you’ll likely have signs that may disrupt everyday life. Some people are more sensitive to blood sugar changes than others, but if you notice any of these issues, it’s time to schedule an appointment with your doctor:
- Vision changes like blurry vision or double vision
- Darkened skin in your armpits or your neck
- Increased thirst
- Increased urination, especially at night
- Fatigue
If you aren’t sure whether your blood sugar or another condition could be to blame for your symptoms, you can always use a glucose monitor to find out. Experts recommend testing your blood sugar before meals and at bedtime. Checking your levels every day for a week or two can provide you with a clear picture you can share with your doctor, which can be especially helpful if you eat different things on different days.
Are You At Risk Of Developing Metabolic Syndrome?
You have a higher chance of developing metabolic syndrome if you are:
- 45 or older
- African American or Mexican American
- From a family with a history of diabetes, high blood pressure, or high cholesterol
- A smoker or heavy drinker
- Under a high amount of stress
- Following a high-fat diet
- Not exercising regularly
- On certain medications like corticosteroids
What To Do If You Suspect You Have Metabolic Syndrome
If you know you have at least one of the conditions associated with metabolic syndrome, the first thing you should do is schedule an appointment with your doctor. They can conduct thorough testing to evaluate your overall health and search for the underlying cause of your health concerns.
Often, the most important tests they will run are a lipid panel, basic metabolic panel, and fasting glucose test.
While you can’t change all the risk factors you have for metabolic syndrome, like your genes or age, there are steps you can take to lower your risk of developing the condition and even reverse your health issues. In fact, the same lifestyle changes used to treat metabolic syndrome can prevent you from developing it in the first place.
These steps include:
Losing Weight
Because obesity is linked to all of the metabolic syndrome conditions, the best thing you can do to prevent or reverse the syndrome is to lose weight. Losing just 7% of excess weight has been shown to reduce your risk of Type 2 diabetes by 58%. It’s also estimated that your blood pressure can go down 1 mm Hg with each kilogram (2.2 pounds) of weight you lose.
Weight loss is easier said than done, especially if you are over 50 and have signs of insulin resistance. If you’re struggling to shed those extra pounds or keep them off, a medically supervised weight loss program like Trim & Fit can help you treat weight gain at the source.
Getting Into Shape
Exercise not only helps you lose weight but also improves your overall health—and you don’t have to suffer through an hour of high-intensity cardio to see the benefits. Any increase in physical activity can help boost your metabolism, improve your blood sugar, and lower your blood pressure.
Exercises that seem to have the best impact on metabolic syndrome include:
- Aerobic training: Walking, riding a bike, swimming, using an elliptical machine
- Resistance training: Using weights or resistance bands
You’ll see the most benefits from aerobic training 3-5 times a week for at least 20 minutes and resistance training 2-3 times a week for 20-30 minutes.
Following A Healthy Diet
Your diet directly impacts your weight, blood sugar, blood pressure, and cholesterol levels. High-fat, high-sugar, and high-sodium foods can all negatively impact your health, particularly when they make up a large portion of your diet.
Experts recommend swapping processed convenience foods (like packaged pastries, potato chips, or microwave meals) and fast foods with:
- Avocados, nuts, beans, and seeds
- Fish and lean poultry
- Fresh and cooked vegetables
- Whole grains
The Mediterranean diet is a great place to start. According to research, the Mediterranean diet can combat all elements of metabolic syndrome, including obesity, high cholesterol, hypertension, and hyperglycemia.
Prioritizing Your Sleep
When we think of a healthy lifestyle, we often think of diet and exercise. But sleep is just as important to your health and overall quality of life. Getting poor quality sleep, not getting enough sleep, and sleep problems like sleep apnea can worsen metabolic syndrome.
They can also impact your mood and lifestyle habits. The more tired you are, the more likely you are to choose less healthy foods, skip the gym, and struggle to lose weight.
Quitting Smoking
Smoking has been shown to lower your HDL cholesterol and increase blood pressure, while also damaging your blood vessels and potentially leading to coronary artery disease. Additionally, smoking is linked to weight gain and a higher weight circumference.
Quitting smoking can be very challenging. Even when you know you need to quit, breaking free from the physical and psychological dependence a nicotine addiction causes can feel impossible. If you struggle to quit, these tips may help:
- Commit to quitting: Tell friends and family, and choose a start date for quitting.
- Build your support network: Join an online support group, meet with a therapist, and find an accountability partner to keep you on track of your goals.
- Identify your triggers: Find out what triggers your urge to smoke. Then take active steps to avoid those triggers.
- Talk to your doctor: There are medications available to help curb the urge to smoke and reduce withdrawal symptoms.
Practice Stress Management Techniques
Cortisol is a steroid hormone released by your adrenal glands when you feel stressed. Over time, this hormone can increase your triglyceride levels, blood sugar, and blood pressure. Stress also impacts your weight. Not only does it cause you to crave foods high in fat and sugar, but it also disrupts hormones involved in hunger and satiety, leading you to eat more than you need to feel full.
If you have a stressful job, stressful relationship with your partner, stress within your family, or just a difficult time dealing with stress when it does arise, practice stress management techniques to reduce cortisol levels in your body. These can include:
- Exercise
- Yoga
- Mindfulness
- Deep breathing
- Therapy
Don’t Let Metabolic Syndrome Keep You From Living Life To The Fullest
Metabolic syndrome is a common problem for Americans over 50, but you don’t have to settle the increased health risks and reduced quality of life the condition can cause. If you have the 4 warning signs of metabolic syndrome, simple lifestyle changes and prescription medications can help you take control of your health and your future.
At The Resurge Clinic, we know how scary metabolic syndrome can be. Whether you’re struggling to get your weight under control, manage your blood sugar levels, or implement a diet and fitness plan that fits your needs, we’re here to help.
Trim & Fit, our science-based weight loss program, treats metabolic dysfunction at the source. Using your personal blood work, we’ll create a customized health plan to help you feel your best, lose weight for good, and improve your health from the inside out.
If you live in the Dallas-Fort Worth Metroplex area, click the button below to schedule your consultation now.
