How to Identify Metabolic Syndrome – and 5 Steps to Prevent It
Metabolic syndrome is dangerous and life-altering, but there are ways to stop it in its tracks.
For years, you’ve been trying to take control of your health and weight. But as time goes by, you haven’t seen any real changes. Now, you’re concerned about the risk of developing metabolic syndrome.
Let's explore everything you need to know about metabolic syndrome – from the risk factors to actionable ways to prevent it.
What is Metabolic Syndrome?
You received some nerve-wracking news at your latest doctor's appointment. Unfortunately, you're officially at risk of developing metabolic syndrome.
You know this condition is dangerous, so you're ready to take control of your health and weight. But where do you start? The first step is to fully understand the condition and what contributes to it.
Metabolic syndrome refers to the group of risk factors that increase your risk of experiencing life-threatening heart conditions.
The risk conditions that lead to a diagnosis of metabolic syndrome can include:
High blood pressure
High cholesterol
High levels of triglycerides
Type 2 diabetes
Other common issues associated with Metabolic Syndrome are:
Fatty liver disease
Polycystic ovarian disease
Gallstones due to hepatobiliary congestion
Sleep apnea
Each of these factors is dangerous on its own and together can greatly increase the likelihood of a dangerous event – like a heart attack or stroke.
Metabolic syndrome is sometimes referred to as insulin resistance syndrome. Insulin resistance is when cells in your body don’t respond correctly to insulin and are unable to use the glucose in your blood for energy. This develops over time when chronic excess glucose intake puts immense stress on the pancreas. (1)
Excess sugar intake makes your pancreas work harder. When your blood glucose level rises, your pancreas releases more insulin into your bloodstream. The insulin transports the glucose into your cells.
Initially, this glucose process causes your blood sugar to drop. So, you assume you need more sugar – but additional sugar only fuels the disease. Eventually, your cells become resistant to insulin because they're overloaded with sugar. This causes your overall blood sugar levels to rise chronically.
Chronic high blood pressure can damage your vessels and increase the risk of heart disease and stroke, among other conditions.
Metabolic Syndrome Symptoms & Signs
Metabolic syndrome symptoms are difficult to detect in yourself because it is silent for so long. Diagnosis usually occurs after a doctor performs lab testing. However, a leading indicator of the disease is being overweight or inactive.
Overweight individuals have a higher risk of developing insulin resistance. As we mentioned, insulin resistance is a leading cause of the risk factors associated with metabolic syndrome.
A waistline over 40 inches in men and 35 inches in women is considered abdominal obesity. Individuals with abdominal obesity are at a much greater risk of developing the conditions that lead to a metabolic syndrome diagnosis – like high blood sugar and high triglycerides
Abdominal obesity can occur even if you're only mildly overweight overall but you carry the extra weight around the stomach area.
If you think you’re at risk of developing metabolic syndrome, be sure to see a functional medicine doctor for testing and treatment. Functional lab testing looks at values differently than a conventional doctor, allowing early diagnosis and treatment before more serious damage occurs.
A functional approach to treatment will always address the root cause, not only the symptoms, which is important at any stage of the disease if you’re looking for lasting improvement in your health.
5 Steps to Prevent Metabolic Syndrome
The risks associated with metabolic syndrome develop over time from inactivity and weight gain. The most effective way to prevent a heart issue from occurring is to develop a healthy lifestyle and weight.
Here are a few sustainable ways to maintain a healthy weight:
Eat nutrient-dense foods. If you’re eating fast food or store-bought, processed foods often, you’re likely eating way too much sugar and not enough of the healthy nutrients your body needs.
Try to avoid packaged foods and incorporate more foods that are natural. A healthy meal incorporates protein, fat, veggie, and a mix of carbohydrates. Not a fan of cooking? Try signing up for a meal prep service to do the heavy lifting.Avoid sugar and refined carbohydrates. Many of us are eating way too much sugar on a daily basis. And sugar causes oxidative stress to your DNA, cells, and arteries, leading to cardiovascular damage.
One simple yet extremely effective way to improve your heart health is to reduce any or all consumption of added sugars or artificial sweeteners.Avoid processed seed oils. Although advertised as “heart-healthy” seed oils like soybeans, corn, and canola are harmful to your health. Among other issues, seeds oils are highly pro-inflammatory, which leads to various health problems.
Excessive inflammation leads to arthritis, asthma, diabetes, and even mental illness. Unfortunately, seed oils are one of the leading causes of life-threatening conditions like cancer and heart disease. (3)Incorporate movement. Moving your body is the most effective way to improve your heart health. Exercise strengthens your heart, improves circulation, and raises the oxygen levels in your body. (2)
An intense workout is not the only way to exercise. A walk can be just as impactful as an intense workout. Develop the routine of walking around your neighborhood each day. And getting outside actually lowers your stress levels and blood pressure.Use a standing desk. You may have heard the phrase “sitting is the new smoking.” Sitting for too long greatly increases your chance of heart disease. If you work long hours, a simple healthy shift you can make is to stand during working hours.
When you stand after you eat lunch it helps your body digest the macronutrients you eat more efficiently. This benefits your health and can make your brain feel more clear.
Drink lots of water. Replace sugary drinks with water, and increase your water intake. Water is essential to proper metabolic functioning. Plus, it can help with other problems caused by dehydration, like headaches.
A simple way to remind yourself to drink water is to set an hourly water alarm on your phone.Eat slowly. Eating slowly gives your body time to process the food and know whether it's full. When you eat too fast you can eat too much and feel overstuffed. More importantly, it destroys your digestive health, which can be the foundation of all kinds of other health issues.
This method is not about restricting yourself, but listening to your body and learning to understand when you’re satiated. When you become intuitive to what your body needs, it gets easier to give it what it needs to feel good.
These tips are all meant to help you create healthy habits you can sustain over time. Instead of trying to start a diet, reframe your mindset on your lifelong lifestyle. Cultivate a desire to lead a healthy routine of moving often, eating well, and being proactive about your health. Changing your lifestyle is the key to resolving deep-rooted health issues to reach and maintain a healthy weight.
Your brain starts to feel good when you eat well and exercise, which motivates you. After a few weeks, you’ll be craving your morning walk and smoothie instead of forcing yourself to do your routine.
Prevent Your Metabolic Syndrome
You know you need to lose weight to prevent metabolic syndrome. But you’re overwhelmed by where to start and not seeing results. You want to get your health back on track, but you don’t feel like you have the guidance, information, or support to do it effectively. That’s where we can help.
At Denver Sports and Holistic Medicine, we partner with you to help you reach and maintain a healthy weight and lifestyle. There may be underlying factors that are preventing you from losing weight. When you work with us, we uncover your underlying conditions first. Then, we’ll work with you to create a holistic weight loss plan that considers your lifestyle, nutrition, and movement plan.
Get a trusted partner for every step of your weight loss journey. Book a consultation with us today.
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