Medical

How To Reverse Metabolic Syndrome

Metabolic syndrome is a cluster of conditions that increase the risk of heart disease, stroke, and diabetes. Understanding the causes, symptoms, and treatments can help individuals make timely lifestyle changes to improve their health.

By URLife Team

05 Apr 2023

According to a 2022 SANSCOG study, roughly one in two older adults has metabolic syndrome in India. Urban participants aged 65–74 made up an alarming 63.1 per cent of those with metabolic syndrome. This shows the high prevalence of metabolic syndrome in India.

Metabolic syndrome is a complex and increasingly common health condition that is affecting individuals worldwide. It is a cluster of interrelated conditions that increase the risk of developing cardiovascular disease, diabetes, and stroke. These disorders include high blood pressure, high blood sugar levels, excess body fat (particularly around the waist), abnormal cholesterol levels, and insulin resistance. Metabolic syndrome is often referred to as "syndrome X" or "insulin resistance syndrome." Keep reading to understand the causes, symptoms, and potential treatments for metabolic syndrome, as well as explore ways to prevent and manage this condition.

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Conditions Under Metabolic Syndrome

Central obesity is a condition where excess fat accumulates in the abdominal area, creating an apple-shaped body. It is considered a significant risk factor for metabolic syndrome because it is associated with insulin resistance, inflammation, and hormonal imbalances. Men with a waist circumference greater than 40 inches and women with a waist circumference greater than 35 inches are at an increased risk of developing central obesity.

Raised blood pressure is a condition where the force of blood against the walls of the arteries is too high. It is a significant risk factor for heart disease, stroke, and kidney disease. A blood pressure reading of 130/85 mmHg or higher is considered high and increases the risk of metabolic syndrome.

Impaired fasting glucose is a condition where the body has difficulty regulating blood sugar levels. It occurs when the body's cells become resistant to insulin, a hormone that helps to regulate blood sugar. Impaired fasting glucose is a pre-diabetic condition, which means that if left untreated, it can lead to type 2 diabetes. A fasting blood sugar level between 100-125 mg/dL is considered impaired fasting glucose.

Raised triglycerides are a kind of fat that can be found in the blood. High levels of triglycerides increase the risk of heart disease and are associated with insulin resistance. A triglyceride level of 150 mg/dL or higher is considered high.

Low levels of high-density lipoprotein cholesterol (HDL-C) are another risk factor for metabolic syndrome. HDL-C is often called "good" cholesterol because it helps to remove excess cholesterol from the body. Low levels of HDL-C are associated with an increased risk of heart disease. For men, an HDL-C level less than 40 mg/dL is considered low, while for women, an HDL-C level less than 50 mg/dL is considered low.

Together, these conditions increase the risk of developing metabolic syndrome, which can lead to serious health problems such as heart disease, stroke, and diabetes. Treatment for metabolic syndrome typically involves lifestyle changes, such as losing weight, exercising regularly, and following a healthy diet. In some cases, medication may be necessary to manage the conditions associated with metabolic syndrome.

Symptoms of Metabolic Syndrome

High blood pressure: Blood pressure is the force exerted by the blood against the walls of the arteries. High blood pressure, also known as hypertension, is a common symptom of metabolic syndrome. A blood pressure reading of 130/80 mmHg or higher is considered high.
High blood sugar levels: Elevated blood sugar levels, or hyperglycemia, are another common symptom of metabolic syndrome. Hyperglycemia occurs when the body is unable to use insulin properly or when the pancreas does not produce enough insulin.
Excess body fat around the waist: Waist circumference is an important indicator of metabolic syndrome. Excess fat around the waist, also known as abdominal obesity or central obesity, is a risk factor for several health conditions, including cardiovascular disease, diabetes, and stroke. In men, a waist circumference of 40 inches or more is considered a risk factor, while in women, a waist circumference of 35 inches or more is considered a risk factor.
Abnormal cholesterol or triglyceride levels: Abnormal levels of cholesterol or triglycerides are another symptom of metabolic syndrome. High levels of low-density lipoprotein (LDL) cholesterol, also known as "bad" cholesterol, can increase the risk of developing cardiovascular disease. High levels of triglycerides, a type of fat found in the blood, can also increase the risk of developing cardiovascular disease.
Insulin resistance: Insulin resistance occurs when the body's cells become resistant to the effects of insulin, a hormone that helps regulate blood sugar levels. Insulin resistance is a common symptom of metabolic syndrome and can lead to high blood sugar levels and type 2 diabetes.
Inflammation: Chronic inflammation is another symptom of metabolic syndrome. Inflammation occurs when the body's immune system responds to an injury or infection. Chronic inflammation can increase the risk of developing several health conditions such as stroke, cardiovascular disease and diabetes.

Diagnosis of Metabolic Syndrome

The diagnosis of metabolic syndrome is typically made by identifying the presence of at least three of the following criteria:

Abdominal obesity: This is determined by measuring waist circumference. In men, a waist circumference of 40 inches (102 cm) or more is considered abdominal obesity, while in women, a waist circumference of 35 inches (88 cm) or more is considered abdominal obesity.
High triglycerides: A blood test is used to measure triglyceride levels. A level of 150 milligrams per deciliter (mg/dL) or higher is considered high.
Low HDL cholesterol: A blood test is used to measure HDL cholesterol levels. A level of less than 40 mg/dL in men or less than 50 mg/dL in women is considered low.
High blood pressure: Blood pressure is measured using a blood pressure cuff. A reading of 130/85 millimetres of mercury (mm Hg) or higher is considered high.
High fasting blood sugar: A blood test is used to measure fasting blood sugar levels. A level of 100 mg/dL or higher is considered high.

If a person meets at least three of these criteria, they are diagnosed with metabolic syndrome. However, it is important to note that these tests are not definitive and should be used in conjunction with a comprehensive medical evaluation by a healthcare provider.

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Causes of Metabolic Syndrome

The specific causes of metabolic syndrome are not fully understood, but several factors have been identified as contributing to its development, including:

Insulin resistance: In this condition, the body's cells grow resistant to the insulin's effects, which raises the insulin level in the blood.
Obesity: Being overweight or obese is a significant risk factor for metabolic syndrome, particularly when the excess weight is carried around the waist.
Physical inactivity: A sedentary lifestyle can lead to weight gain, insulin resistance, and other risk factors for metabolic syndrome.
Genetics: There is evidence that certain genes may increase the risk of developing metabolic syndrome.
Ageing: As people age, their risk of developing metabolic syndrome increases.
Hormonal imbalances: Some hormonal imbalances, such as those associated with polycystic ovary syndrome (PCOS), can contribute to the development of metabolic syndrome.
Poor diet: A diet rich in carbohydrates, sugar, and saturated fats can increase the risk of developing metabolic syndrome.

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Preventive Measures For Metabolic Syndrome

The following are some preventive and management strategies for metabolic syndrome:

1. Eating Healthy: A healthy diet can help prevent and manage the metabolic syndrome. Eating a diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats can help reduce the risk of developing metabolic syndrome.

Research has shown that a Mediterranean-style diet, which is rich in fruits, vegetables, nuts, whole grains, and healthy fats, can reduce the risk of metabolic syndrome. A study published in the American Journal of Clinical Nutrition in 2011 found that adherence to a Mediterranean-style diet reduced the incidence of metabolic syndrome by 25 per cent.

2. Exercise: Regular physical activity can help prevent and manage metabolic syndrome. Exercise helps improve insulin sensitivity, reduces blood pressure, and lowers blood sugar levels.

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week to reduce the risk of metabolic syndrome. A 2018 study published in the Journal of the American College of Cardiology found that exercise training reduced the incidence of metabolic syndrome by 29 per cent.

3. Modifying Plate Portions: Portion control is an important aspect of preventing and managing metabolic syndrome. Eating smaller portions can help reduce caloric intake and promote weight loss. The American Diabetes Association recommends using a 9-inch plate and filling half of it with non-starchy vegetables, one-quarter with lean protein, and one-quarter with whole grains or starchy vegetables.

4. Weight Management: Maintaining a healthy weight is essential in preventing and managing metabolic syndrome. Being overweight or obese can increase the risk of developing metabolic syndrome. Weight loss can improve insulin sensitivity, reduce blood pressure, and lower blood sugar levels. A study published in the Journal of the American College of Cardiology in 2017 found that weight loss reduced the incidence of metabolic syndrome by 50 per cent.

Health Risks Associated With Metabolic Syndrome

If you are at risk of developing metabolic syndrome or are already dealing with it, it’s important to know what the long-term implications can be. Health risks associated with metabolic syndrome include:

Cardiovascular disease: Metabolic syndrome increases the risk of heart disease, including heart attack and stroke. The high blood pressure, high cholesterol, and high blood sugar associated with metabolic syndrome all contribute to this risk.
Diabetes: Individuals with metabolic syndrome are at an increased risk of developing type 2 diabetes. High blood sugar levels can damage organs and tissues in the body over time, leading to serious health problems.
Kidney disease: Metabolic syndrome can increase the risk of kidney disease, including chronic kidney disease and kidney failure.
Nonalcoholic fatty liver disease: Metabolic syndrome is also associated with nonalcoholic fatty liver disease, a condition in which fat accumulates in the liver and can cause inflammation and scarring.

It is important to take regular health checks to monitor your condition and see if you are at risk for any other health issues. This may include regular blood pressure and blood sugar screenings, cholesterol checks, and kidney function tests. Your healthcare provider may also recommend lifestyle changes such as losing weight, exercising regularly, and eating a healthy diet to manage your condition and reduce your risk of complications.

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Regular health checks are essential for everyone, but they are particularly important for individuals who are at risk of or already have metabolic syndrome. Taking regular health checks can help detect metabolic syndrome at an early stage when it is easier to manage and treat. With the UR.Life HRA, we help you to invest in your well-being through seamless interventions and targeted medical treatments. Our holistic wellness approach caters to all aspects of your well-being. We ensure that you can bring your whole self to work.

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