The philosophy that less is more is not for everyone. (We see you, cluttercore!) But it’s a good rule of thumb when it comes to risk factors for health conditions.
We know that the fewer risk factors there are, the better the chance of keeping serious health problems at bay.
Unfortunately, some risk factors for health problems are completely out of your control. You can’t just decide to give away your family history of heart disease like you might with your Labubu collection. (Although, friend for friend, maybe two is too many?)
When it comes to risk factors for diabetes, stroke and cardiovascular disease — the number one killer of women in the U.S. — it’s important to know whether you have metabolic syndrome.
Metabolic syndrome is a group of risk factors that together increase the risk of heart disease, stroke and other serious health problems.
Approximately one in three people in the United States has metabolic syndrome, and research shows that metabolic syndrome is common in middle-aged women, particularly postmenopausal women.
The good news is that metabolic syndrome can be reversed in many people. Here’s what you need to know about metabolic syndrome and what steps you can take to reduce your risk of serious health problems.
What is metabolic syndrome?
Metabolic syndrome is not a disease in itself. This is a group of three or more risk factors for cardiovascular disease, diabetes and stroke.
These risk factors include:
- Abdominal obesity (a waist measurement of more than 35 inches in women)
- High triglyceride levels (150 mg/dL or higher)
- Low HDL cholesterol (less than 50 mg/dL in women)
- High blood pressure (130/85 mmHg or higher)
- High fasting blood sugar (100 mg/dL or higher)
Insulin resistance is thought to play an important role in the development of metabolic syndrome and is common in people affected by it. Insulin resistance occurs when your body’s cells do not respond normally to insulin, resulting in high blood sugar levels, which over time can lead to type 2 diabetes and other metabolic disorders.
Read: 6 numbers every woman needs to know to understand her heart health >>
What causes metabolic syndrome?
Metabolic syndrome is caused by a combination of factors that affect how the body processes insulin, fat and energy.
Causes of metabolic syndrome can include:
- Living with overweight and obesity
- A sedentary (not active) lifestyle
- Age (the risk of metabolic syndrome increases with age)
- genetics
- Insulin resistance
People with excessive blood clotting and inflammation in the body often suffer from metabolic syndrome. However, researchers are not entirely sure whether the disorders cause metabolic syndrome.
Risk factors for metabolic syndrome
The main risk factors for metabolic syndrome are insulin resistance, physical inactivity and abdominal obesity.
But there are other factors that can increase the risk of metabolic syndrome. These risk factors may include:
- have diabetes
- You have a parent or sibling who suffers from diabetes
- Belonging to a racial or ethnic group disproportionately affected by metabolic risk, including some Hispanic and black populations
- Polyendocrine metabolic ovary syndrome (formerly called polycystic ovary syndrome)
- Taking medications that cause changes in blood pressure, blood sugar or cholesterol or weight gain
- Being in menopause
- A diet high in highly processed foods, added sugar and saturated fat, and low in fiber-rich foods
- Heavy drinking
- A stressful lifestyle that can lead to behaviors and metabolic changes that increase cardiometabolic risk
What treatment options are there for metabolic syndrome?
Treatment options for metabolic syndrome include treating the underlying conditions that increase the risk of serious health problems.
Both medications and lifestyle choices can help manage the conditions that lead to metabolic syndrome.
Lifestyle choices may include:
- Get enough physical activity. Adults should complete 150 minutes of aerobic activity and two days of strength training per week.
- Quit smoking or don’t even start smoking
- Stress management. Lowering your stress levels can help reduce blood sugar, visceral fat and inflammation in the body. Try breathing exercises, journaling, and touching grass to manage your stress levels.
- Food a Heart-healthy diet. Eating plant-based foods, lean proteins, fruits, vegetables, and whole grains, as well as limiting saturated fats, sugar, sodium, and alcohol, are part of a healthy eating plan.
- Make sleep a priority. Good sleep of seven to nine hours per night can reduce the risk of stroke and heart disease and prevent other physical and mental health problems.
When lifestyle changes aren’t enough to manage metabolic syndrome, medications can help.
Common prescription medications used to treat the underlying causes of metabolic syndrome include:
- Diuretics, beta blockers and ACE inhibitors for high blood pressure
- Statins for high cholesterol
- GLP-1 drugs for obesity, diabetes, or obstructive sleep apnea in adults with obesity
- Metformin (brand name: Glucophage) to lower blood sugar
Read: The Importance of Exercise and Diet When Using a GLP-1 >>
Understanding metabolic syndrome
Metabolic syndrome is basically your body’s way of telling you that you’re at risk for serious health problems. However, for most people, you can take steps to prevent risk factors from leading to cardiovascular disease, stroke, or type 2 diabetes.
Talk to your doctor about how to reduce your risk factors and what you can do to keep your heart, brain, and blood sugar as healthy as possible.
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