Find out if you possess any of the metabolic syndrome's components.
What is metabolic syndrome?
The metabolic syndrome is a group of connected conditions. Three or more of the following cardiovascular risk factors are necessary for a diagnosis.
Being overweight. If, regardless of height, your waistline measures more than 40 inches for men or 35 inches for women, or if your body mass index is 30 or higher, you are at risk.
High blood sugar. Your body uses blood glucose, a form of sugar, as fuel after eating. carbohydrates are converted by the body. Blood sugar then makes its way into your cells, where it is required for the production of energy. This process is compromised in those who have diabetes or are at risk for it, which raises blood sugar levels and damages blood vessels and cells. A blood sugar level measured during fasting that is 100 mg/dL or higher is deemed high. Diabetes, defined as a fasting blood sugar level of 126 mg/dL or above, is another risk factor for metabolic syndrome.
High levels of triglycerides. In the blood, triglycerides are one kind of fat. Your risk of heart disease and stroke increases if your level is high, 150 mg/dL or above. Your cholesterol test results will show your triglyceride levels.
Low cholesterol (good) HDL. Another kind of fat in the blood is called HDL. It aids in the removal of LDL cholesterol. Your HDL is deemed low if it is less than 40 mg/dL for men and 50 mg/dL for women.
High blood pressure. If your diastolic pressure (the bottom number in a measurement) is 80 mm Hg or more, or if your systolic pressure (the top number in a measurement) is 130 mm Hg or higher, your blood pressure is deemed high. You should still consider high blood pressure to be a metabolic risk factor even if you currently take medication for it.
What does it all mean?
Numerous studies have demonstrated that metabolic syndrome, which is present when three or more of these risk factors coexist, increases the risk of heart disease and stroke.
It's bad enough to have one risk factor. However, the chance of poor health outcomes increases with possession. The term "metabolic syndrome" was coined by clinicians many years ago to help identify patients who may be at risk for diabetes and cardiovascular disease. These days, risk calculators are even more advanced and account for additional risk factors like age and degree of physical activity. Metabolic syndrome remains a useful indicator when problems are about to get out of hand.
The conditions of liver disease, kidney disease, and sleep apnea—a disorder characterized by breathing pauses during sleep—are also made more likely by metabolic syndrome.
Food recommendations for those with metabolic syndrome
If you have metabolic syndrome, you are probably overweight or suffer from another illness that may be caused by poor diet, such as high blood pressure, cholesterol, or blood sugar. Eating a nutritious plant-based diet is one of the best countermeasures. Replace junk food with lots of fruits, vegetables, nuts, and whole grains; fish and poultry in moderation; and small portions of processed or red meat. "Eat less," is something else you should do. You will lose weight if you burn more calories than you consume. Go-to tips are to eat fewer portions and concentrate on high-fiber foods (legumes and vegetables), which will help you feel fuller for longer.
Diagnosis and treatment.
To find out if you have at least one risk factor for metabolic syndrome, you can measure your waist. You cannot, however, see the others. So maybe bring it up at your next check-up with the doctor and confirm the results of your yearly blood test.
You can reverse metabolic syndrome, which is good news. Reducing many of its features primarily involves weight loss. Reducing high blood pressure, blood sugar, and cholesterol also significantly lowers the risk of heart disease and stroke.
If you can achieve that and maintain a healthy lifestyle that includes regular exercise, eating a balanced diet, getting enough sleep, abstaining from smoking, and consuming little alcohol, you'll not only lower your risk of diabetes and heart disease but also raise your chances of living a longer life.
