The philosophy that less is more isn’t for everyone. (We see you, cluttercore!) But it is a good rule of thumb when it comes to risk factors for health conditions.
We know the fewer the risk factors, the better the odds of keeping serious health problems at bay.
Unfortunately, some risk factors for health conditions are completely out of your control. You can’t just decide to give away your family history of heart disease like you could your Labubu collection. (Although, friend to 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. — knowing whether you have metabolic syndrome is important.
Metabolic syndrome is the term for a group of risk factors that together increase the risk of heart disease, stroke and other serious health problems.
About 1 in 3 people in the U.S. have metabolic syndrome, and research shows metabolic syndrome is common among women in midlife, especially postmenopausal women.
The good news is that, for many people, metabolic syndrome can be reversed. Here’s what you need to know about metabolic syndrome and steps you can take to help decrease the risk for serious health problems.
What is metabolic syndrome?
Metabolic syndrome isn’t a disease itself. It’s a group of three or more risk factors for cardiovascular disease, diabetes and stroke.
These risk factors include:
- Abdominal obesity (a waist circumference of more than 35 inches for women)
- High triglyceride levels (150 mg/dL or higher)
- Low HDL cholesterol levels (less than 50 mg/dL for 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 who have it. Insulin resistance happens when your body's cells don’t respond normally to insulin, which causes high blood sugar levels that can lead to Type 2 diabetes and other metabolic conditions over time.
Read: 6 Numbers Every Woman Needs to Know to Understand Their Heart Health >>
What causes metabolic syndrome?
Metabolic syndrome develops through 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 (non-active) lifestyle
- Age (the risk for metabolic syndrome increases with age)
- Genetics
- Insulin resistance
People who have excessive blood clotting and inflammation in the body often have metabolic syndrome, but researchers aren’t exactly sure if the conditions cause metabolic syndrome.
Risk factors for metabolic syndrome
The main risk factors for metabolic syndrome are insulin resistance, living a sedentary lifestyle and abdominal obesity.
But there are other factors that can increase the risk for metabolic syndrome as well. These risk factors can include:
- Having diabetes
- Having a parent or sibling who has diabetes
- Being part of a racial or ethnic group disproportionately affected by metabolic risk, including some Hispanic and Black populations
- Having polyendocrine metabolic ovarian syndrome (formerly called polycystic ovary syndrome)
- Taking medications that cause blood pressure, blood sugar or cholesterol changes or weight gain
- Being in menopause
- Eating a diet high in ultraprocessed foods, added sugars and saturated fat and low in fiber-rich foods
- Heavy alcohol consumption
- A stressful lifestyle, which may contribute to behaviors and metabolic changes that increase cardiometabolic risk
Symptoms of metabolic syndrome
Outside of abdominal obesity, most people don’t have symptoms of metabolic syndrome.
Although some people with insulin resistance may notice darkened skin areas on the back of the neck and armpits and under their breasts, which is called acanthosis nigricans.
Read: Metabolic Syndrome and Endometrial Cancer: What’s the Connection? >>
What are treatment options for metabolic syndrome?
Treatment options for metabolic syndrome involve managing the underlying conditions that are increasing risk for serious health problems.
Both medications and lifestyle choices can help manage the conditions that lead to metabolic syndrome.
Lifestyle choices can include:
- Getting enough physical activity. Adults should get 150 minutes of aerobic activity and two days of strength-strengthening exercises a week.
- Quitting smoking or not starting to smoke in the first place
- Managing stress. Lowering your stress levels can help reduce blood sugar, visceral fat and inflammation in the body. Try deep breathing exercises, journaling and touching grass to help manage stress levels.
- Eating a heart-healthy diet. Consuming plant-based foods, lean proteins, fruits, vegetables and whole grains and limiting saturated fats, sugar, sodium and alcohol are part of a healthy eating plan.
- Making sleep a priority. Getting quality sleep for seven to nine hours a night can lower the risk for stroke and heart disease and prevent other physical and mental health problems.
If lifestyle changes aren’t enough to help manage metabolic syndrome, medications can help.
Some common prescription medications 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 medications for obesity, diabetes or obstructive sleep apnea in adults with obesity
- Metformin (Brand name: Glucophage) for lower blood sugars
Read: The Importance of Exercise and Nutrition While Using a GLP-1 >>
Making sense of metabolic syndrome
Metabolic syndrome is basically your body’s way of telling you that you’re at risk for some serious health problems. But for most people, you can take steps to help keep risk factors from developing into cardiovascular disease, stroke or Type 2 diabetes.
Talk to your clinician about how you can reduce your risk factors and what you can do to keep your heart and brain and blood sugars as healthy as possible.
