What is Metabolic Syndrome?

Metabolic syndrome is a complex abnormality linked closely with five related cardiovascular risk factors; which can be mitigated with a lifestyle change. Each is dangerous in its own right, but when they occur together, the overall risk is greater than the sum of it’s parts.

Findings from the American college of Preventive Medicine states that 1 in 3 adult has metabolic syndrome.

Metabolic syndrome is classified into these five cardiovascular risk factors:

Metabolic Syndrome and Lifestyle Changes

  • Abdominal obesity (waist circumference greater than 40 inches for Men and greater than 35 inch  for women)
  • Fasting triglyceride levels of 150 mg/dL or higher
  • HDL cholesterol levels below 40 mg/dL  for Men  & HDL below 50 mg/dL for women
  • Blood pressure of 130/85 mm Hg or higher
  • Fasting blood sugar of 110 mg/dL or higher

Having as few as three out of five mentioned risk factors, qualify for metabolic syndrome diagnosis; the presence of four or five makes the situation worse.

what Causes  Metabolic Syndrome?

  1. Obesity: Obesity: Abdominal obesity ( All forms of obesity especially upper body obesity) which is associated mostly with men as Beer Belle and in women as Pear Shaped .The easiest way to find out if you have abdominal obesity  is by carrying out the  Waist (in inches) / Hips (in inches) = ratio . Man’s ratio greater than 0.95 and Women ratio greater than 0.85. This indicates a risk of heart attack or probably stroke.
  1. High Triglyceride:This is an indication of how much  fat is in the blood . High triglycerides might raise ones risk of heart disease.
  2. High blood cholesterol: Is one of the major risk factors for heart disease. The higher the blood cholesterol level, the greater your risk for developing heart disease or having a heart attacks. The amount of cholesterol in the blood, both HDL (Good Cholesterol) and LDL (Bad Cholesterol) can be measured with a blood test. Total cholesterol of 180 to 200 mg/dL or less is considered best. An LDL result of greater than 190 mg/dL  is considered to be too high, and  an HDL cholesterol levels greater than 40 to 60 mg/dL is recommended.
  1. Blood pressure: The diagnosis of hypertension depends on readings of 140/90 or higher. A Reading of 130/85 is only in the range of “prehypertension,” it’s enough to contribute to a diagnosis of the metabolic syndrome. A high Blood pressure puts you at risk of stroke, heart disease, and kidney failure.
  2. Blood sugar: Blood sugar (glucose) levels rises after a meal. In reaction, the pancreas releases insulin into the blood. The hormone allows glucose to get into cells; blood sugar levels fall, and the body gets the energy it needs. In a healthy person, insulin levels reflect the amount of carbohydrate in a meal and the length of time it takes the intestines to break down the carbohydrate into the glucose that’s absorbed into the blood. A high blood sugar level is an indication of diabetes. In Type 1 diabetes, this is lack of insulin. In Type 2 diabetes you can produce insulin, but your tissues does not respond properly; it’s called having insulin resistance. A fasting blood sugar levels below 100 mg/dL are considered normal and levels of 126 or higher indicates a diagnosis of diabetes. But values between 100 and 126 generally indicate insulin resistance, and slight elevation of 110 or higher is enough to be counted toward a diagnosis of the metabolic syndrome.

Preventing and Managing Metabolic Syndrome with Lifestyle Changes.

Metabolic Syndrome and Lifestyle Changes

Medication will be relevant for individuals with metabolic syndrome, but would benefit from a combination of regular exercise and a healthy diet. Exercise and weight loss is one of the proven treatments for metabolic syndrome, other dietary adjustments and lifestyle changes are also beneficial.

Eat Healthy by choosing:- 

  • Complex carbohydrates found in unrefined high-fiber foods
  • Low-fat dairy products
  • And various fruits and Vegetables.

But choose food with Low Glycemic Index (GI). The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolised and the lower a food’s Glycemic Index, the less it affects blood sugar and insulin levels.




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