Metabolic Syndrome: Overview, Myths, and Facts

Metabolic syndrome indicates having a cluster of health conditions that increase the risk of heart disease, stroke, or type 2 diabetes.

Key takeaways

• The health conditions that signal the possibility of metabolic syndrome are excess abdominal obesity, high blood pressure, high sugar level, high triglyceride levels, and lower HDL levels.
• Myths like only obese people are at risk of developing metabolic syndrome lead are misconceptions that have been refuted in research .
• Healthy weight, lifestyle, and proper physical activity can prevent metabolic syndrome.

According to the researchers and experts at the National Heart, Lungs, and Blood Institute (NHLBI), the metabolic syndrome conditions that increase the risk of cardiovascular disease and type 2 diabetes are as follows:

Excess abdominal obesity

Women who have a waist circumference of more than 35 inches and men who have a waist circumference of more than 40 inches are more susceptible to developing metabolic syndrome.

High blood pressure

High blood pressure is also a key factor in the development of metabolic syndrome. A blood pressure of 130/80 mmHg or higher is considered alarming.

High blood sugar level

Blood sugar levels above 100mg/dl can have adverse effects, as they mean that you may have prediabetes, and if you have a blood sugar level over 125 mg/dl, you may have Type 2 diabetes.

Elevated level of triglycerides

Triglycerides are a specific type of lipid in the blood that originates from your food intake. It should not exceed the level of 150mg/dl.

Low HDL cholesterol

An HDL-C level of below 40mg/dl (<40 mg/dL) in men and below 50mg/dl (<50 mg/dL) in women can increase metabolic syndrome risk, according to a research study published in the American Heart Association Journal .

Common metabolic syndrome myths & facts

There exists a lot of misinformation regarding metabolic syndrome. Let’s debunk the common myths associated with this condition below:

Myth 1: Metabolic syndrome is one disease

Fact: Metabolic syndrome is a group of health conditions that includes high blood sugar levels, elevated blood pressure, obesity, and hypertriglyceridemia. It enhances the possibility of stroke, cardiovascular disease, and Type 2 diabetes. You can detect metabolic syndrome by the indications, such as a large belly, high blood sugar, high blood pressure, high triglycerides, and high cholesterol.

Myth 2: Thin people cannot have metabolic syndrome

Fact: There is a misconception among the masses that people with a standard Body Mass Index (BMI) or a thin body cannot have an unhealthy metabolism. The fact is that you don’t need to be thin or obese. If you have a sedentary lifestyle and very little physical activity, then you are likely to get metabolic syndrome.

Myth 3: Metabolic syndrome cannot be reversed

Fact: With appropriate interventions, most aspects of metabolic diseases, including metabolic syndrome, can be stopped or even reversed. Diet and lifestyle corrections are the most effective and long-lasting interventions to treat metabolic disease, except for the most severe cases.

Myth 4: Metabolic syndrome is only caused by an inadequate diet

Fact: Diet is undoubtedly a reason for metabolic syndrome and the many physiological challenges that come with it, but genetics, stress, and inactivity are crucial regulators of metabolic health in the short and long term and are significant indicators of the risk of metabolic syndrome.

Myth 5: Only medications can treat metabolic syndrome

Fact: A healthy lifestyle and appropriate exercise can help you avoid, manage, and reverse metabolic syndrome. Maintaining your weight, blood glucose, cholesterol, and triglycerides within control can make you live longer, reduce the risk of heart attack and stroke, and become an effective treatment for metabolic syndrome.

Treatment of metabolic syndrome

Treatment for metabolic syndrome includes improving your lifestyle, such as eating healthy, increasing activity, and losing weight.

1. Engage in physical activity

It is recommended to stay physically active through regular exercise. The goal is to get 150 minutes of exercise per week. According to a Frontiers research study , exercising regularly for 150 minutes every week can significantly reduce the risk of metabolic syndrome.

2. Eat healthy

Eat a whole grain, fruit, vegetable, meat, eggs, fish, nuts, fat-free or low-fat dairy, lean meat, and vegetable protein diet. Cut back on processed food, saturated and trans fat, red meat, sodium, and added sugars.

3. Lose weight

Weight loss and maintaining a healthy weight can reduce your risk of heart disease. Find out your recommended calorie level, theamount of calories you’re getting, and the amount you’re burning. Equate healthy eating with a healthy amount of exercise to achieve your desired goals.

Conclusion

Weight gain and a sedentary lifestyle cause metabolic syndrome, which increases cholesterol levels and blood pressure. Correcting your lifestyle, including eating healthy and increasing activity, can reduce your risk of cardiovascular disease and type 2 diabetes.

Frequently asked questions (FAQs)

1. Who is at a higher risk of developing metabolic syndrome?

Being overweight and obese are the primary risk factors for metabolic syndrome since they can increase bad LDL cholesterol, blood triglycerides, and blood pressure and decrease good HDL cholesterol.

2. Can metabolic syndrome be prevented?

Yes, metabolic syndrome is a preventable condition. The most effective methods of preventing metabolic syndrome are maintaining a healthy weight, eating a nutritious diet, and exercising. A healthy diet should contain minimal salt, sugars, solid fats, and refined grains.

3. What are the symptoms of metabolic syndrome?

High blood pressure, high triglycerides, and being overweight or obese can indicate metabolic syndrome. Individuals with insulin resistance can have patches of darkened skin on the back of the neck, in the armpits, and under the breasts.