Roughly 35% of adults in the United States, which amounts to 98 million individuals, are affected by metabolic syndrome. This serious medical condition greatly raises the risk of heart disease, stroke, and diabetes. In contrast, during the 1960s, less than 10% of the population was impacted, and the term “metabolic syndrome” had not yet been coined.
Individuals with metabolic syndrome are twice as likely to experience a heart attack or stroke and five times more likely to develop type 2 diabetes compared to those without it. Note that heart disease is the leading cause of death in not only the United States, but also the world.
Also, even though cancer has historically been viewed as a disorder of rapid increase in cell growth, recent evidence has suggested that it should also be considered a metabolic disease. Because growing tumors alter their metabolic programs to satisfy the demands of ongoing cell growth. (& cancer is the second leading cause of death).
What is Metabolic Syndrome?
Metabolic syndrome is a collection of risk factors rather than a specific disease. You are diagnosed with metabolic syndrome if you have three or more of the following indicators:
- A large waist circumference (over 35 inches for women and over 40 inches for men)
- High triglycerides (≥150 mg/dL) or currently taking medication to lower triglycerides
- Low levels of good (HDL) cholesterol (<40 mg/dL for men and <50 mg/dL for women)
- High blood pressure (≥135/≥85) or currently taking medication for hypertension
- Elevated fasting blood sugar (prediabetes) (≥110 mg/dL)
It Zaps Our Joy and Vitality
Metabolic syndrome not only presents serious health threats but also deeply affects one’s quality of life, diminishing both energy and happiness. Our physical health and energy are closely tied to our ability to navigate the world effectively.
The symptoms and challenges associated with metabolic syndrome can lead to a frustrating cycle. This ultimately limits our potential to fully thrive in this one life.
The physical manifestations of metabolic syndrome, such as fatigue, weight gain, and chronic conditions like high blood pressure or diabetes, can sap energy levels, making daily activities feel daunting.
This fatigue can reduce participation in social, recreational, and family activities, leading to feelings of isolation and frustration. When individuals are unable to engage in activities they once enjoyed, their overall sense of vitality diminishes, fostering a sense of helplessness.
Increases Stress
Stress leads to increased inflammation and contribute to insulin resistance. Stress triggers cortisol release, which helps with short-term stress but can lead to chronic issues like inflammation and insulin resistance when elevated over time. High cortisol levels make it difficult for your body to manage blood sugar effectively. .
Moreover, the stress and anxiety associated with managing a chronic health condition can further erode joy. Worrying about health outcomes, medication regimens, and lifestyle changes can create a mental burden that overshadows daily life.
This psychological strain can lead to a decreased quality of life, as individuals may struggle to find pleasure in everyday moments or feel overwhelmed by the effort required to maintain a healthier lifestyle.
How to Lower Your Risk of Metabolic Syndrome
The encouraging news is that metabolic syndrome is closely linked to lifestyle choices. By committing to a healthier lifestyle, you can effectively treat or even prevent the condition.
Eight Steps to Help You Get Started.
- Embrace lifestyle changes. While genetics and age play a role, an unhealthy lifestyle is the primary cause of metabolic syndrome. Positive changes (read more here) in diet and physical activity can help reverse it.
- Aim for modest weight loss. Losing just 5–10% of your current body weight can significantly improve your health. Start slowly with achievable goals.
- Develop a Holistic Health Strategy. Weight loss involves both reducing food intake and increasing physical activity. Set small, attainable goals for diet and exercise.
- Educate yourself about dietary changes. The DASH diet, Mediterranean diet, and MyPlate are safe, evidence-based eating plans that can enhance your health (read more here).
- Keep a food diary. This is a highly effective tool for tracking weight loss progress.
- Get active. Aim for at least 150 minutes of moderate physical activity per week. Walking is a great option!
- Find an accountability partner. Having a supportive friend or family member who checks in on your progress can be incredibly beneficial.. Even working with a fitness trainer via very budget friendly chat training can make a huge difference.
- Don’t overlook other significant factors. Although they aren’t part of metabolic syndrome, smoking and high levels of bad (LDL) cholesterol are still major risk factors for heart disease.
Key Takeaways
Metabolic syndrome affects about 35% of U.S. adults and significantly increases the risk of heart disease, stroke, and type 2 diabetes. This condition is characterized by a combination of risk factors such as a large waist circumference, high triglycerides, low HDL cholesterol, high blood pressure, and elevated blood sugar. These factors not only threaten physical health but also diminish energy and joy, leading to fatigue and isolation. The psychological burden of managing these health challenges can overshadow daily life, increasing stress and reducing quality of life. However, adopting a healthier lifestyle can effectively mitigate these risks. Key strategies include modest weight loss, following dietary plans like the DASH or Mediterranean diets, and engaging in regular physical activity. Additionally, seeking support from an accountability partner and addressing other risks like smoking can further enhance wellbeing.
Additional Resources: