How to identify metabolic syndrome and reduce your risk

You might even be surprised to learn that Metabolic Syndrome can increase overall mortality by a factor of 1.5 and is even linked with poor mental health. 

So, now that we’ve got your attention, let’s look at metabolic syndrome a little more closely and explore what you (and your workplace) can do to lower your risk… 

What is Metabolic Syndrome? 

Let’s clear up a myth first. Metabolic Syndrome isn’t a condition that only affects older or overweight people. To have Metabolic Syndrome, you need to have three out of five underlying conditions. 

The underlying conditions include: 

• high blood pressure
• high blood sugar
• excess body fat around the waist
• abnormal cholesterol
• High triglyceride levels. 

Additionally, it’s worth keeping an eye on liver markers too, as these can be an early warning sign!

The most common of these in people with Metabolic Syndrome is high blood pressure and being overweight, obese, or with a large waist circumference. However, you can still have Metabolic Syndrome even if you have normal blood pressure and body weight. 

Put simply, Metabolic Syndrome is a cluster of conditions that occur together and increase your risk of heart disease, stroke and type 2 diabetes.

A closer look at what contributes to Metabolic Syndrome 

You might be wondering, ‘Okay, but how does Metabolic Syndrome develop?’. 

A few things that contribute include: 

High blood sugar

Metabolic Syndrome is linked to insulin resistance, which occurs when your body no longer responds to the hormone insulin properly. In turn, this contributes to high blood sugar. 

Over time, high blood sugar can develop into pre-diabetes and type 2 diabetes. However, before this, you can experience impaired glucose tolerance or insulin resistance. 

Left unmanaged, insulin resistance and high blood sugar can develop into metabolic syndrome if three of the other conditions (mentioned above!) are present too. 

Chronic inflammation 

When inflammation becomes chronic it keeps the immune system in a heightened state, which can interfere with the body’s ability to regulate blood sugar, blood pressure, and cholesterol levels.

Left unchecked, inflammation can contribute to insulin resistance, which, as you’ve just learned is when cells no longer respond effectively to insulin and your blood sugar remains elevated. 

Chronic inflammation is also closely linked to high blood pressure (hypertension). Inflammation can cause damage to the arteries and when this happens our immune system attempts to repair the damage by creating a protective layer. 

This can cause problems because it can cause plaque buildup, increasing your blood pressure even further. 

Carrying excess weight is another driver of chronic inflammation. Adipose tissue (AKA fat cells) produces inflammatory cytokines that can exacerbate inflammation. 

In turn, this disrupts the body’s ability to effectively regulate blood sugar, blood pressure, and cholesterol.

Lipid imbalance 

High serum cholesterol doesn’t tell us much on its own. What’s important to gauge is what lipoproteins the cholesterol is made up of and what levels of each are present in the bloodstream.

Triglycerides are always worth testing and are usually elevated in line with additional weight or due to excess sugar intake. 

Elevated triglycerides are a key marker in metabolic dysfunction. They contribute to increased cardiovascular risk by promoting the formation of atherogenic particles that damage blood vessels while impairing your body’s ability to regulate blood sugar. 

HDL cholesterol plays a crucial role in reducing inflammation and protecting blood vessels, helping to prevent the narrowing that can lead to heart attacks and strokes. A balance of HDL and LDL is important and more so for men than women.

(I dive into this nuance in my review of the Netflix show You Are What You Eat.)

Symptoms of Metabolic Syndrome 

Metabolic Syndrome has a lot of ‘quiet’ symptoms. These are the kind of symptoms that can be easily dismissed as everyday health niggles but may point to a deeper issue, such as blood pressure and high cholesterol or even non-alcoholic fatty liver disease (now known as Metabolic dysfunction-associated steatotic liver disease)

Common symptoms of Metabolic Syndrome include: 

Cravings 

Cravings for sugary, high-carbohydrate foods are a common symptom of metabolic syndrome. However, it’s important to note that you can experience cravings for lots of reasons. Where Metabolic Syndrome is concerned, cravings are often linked to insulin resistance. 

Fatigue 

Can’t shift that bone-tried feeling? Fatigue is another feature of Metabolic Syndrome. Persistent fatigue can be the result of insulin resistance and imbalanced blood sugar levels, 

Low mood 

It’s not just physical symptoms; Metabolic Syndrome can take a toll on mental health too. Low mood and depression can often accompany the condition. Research suggests that chronic inflammation and disrupted insulin signalling in the brain may impact mood and cognitive function. In fact, a moderate increase in insulin resistance was linked to an 89% increase in the rate of new cases of major depressive disorder. 

Immune system issues 

Do you feel like you catch every bug and virus going? Impaired immune function is another symptom of Metabolic Syndrome. 

Chronic low-grade inflammation associated with insulin resistance disrupts immune function, leading to a higher risk of infection and longer recovery times. 

Difficulty losing weight 

Losing weight is challenging for many. It may be particularly difficult if you have Metabolic Syndrome. This is because insulin resistance contributes to fat storage, particularly around the abdomen. 

Although calories have a role to play in weight, when insulin resistance is at play, there’s a much bigger consideration for the types of foods you eat and the particular nutrients required.

How to reduce your risk of Metabolic Syndrome 

Try the following to improve your metabolic health and decrease your risk of Metabolic Syndrome: 

Prioritise whole foods 

Did you know that ultra-processed foods make up about 60% of the average adult’s diet? These foods are often high in sugar and lacking in fibre, which leads to rapid blood sugar spikes and can contribute to Metabolic Syndrome over time. 

To reduce your risk of Metabolic Syndrome, choose whole foods as much as possible. (We recommend taking an 80:20 approach, where you eat whole foods 80% of the time.) 

Stay hydrated 

When you’re dehydrated, blood sugar levels can become more concentrated, which isn’t ideal for metabolic health. Make sure to drink plenty of water. You’ve probably been told to drink 8 glasses of water a day, but some experts suggest you should drink more. 

The bottom line? Don’t wait until you’re thirsty. Sip on water throughout the day. Watch your caffeine intake too as caffeine has a dehydrating effect. 

Eat enough protein 

Adding protein to your meals is a smart choice because it helps keep blood sugar steady. Aim for 30g at breakfast to aid satiety and balance your blood sugars. 

Not sure what to eat? Foods like eggs, chicken, and fish, as well as supplements like whey protein and plant-based protein powders can help you meet your needs. 

Increase your muscle mass 

Around 80% of glucose is stored in your muscles, and the remaining 20% in your liver, so muscle mass serves a pretty important function when it comes to your metabolic health. 

Strength training can help you add more muscle mass. Not only does building muscle help to balance your blood sugar levels, but it also supports weight management, as muscle tissue burns more calories than fat. 

A win-win. 

Move more 

When people think of movement, they often automatically think of sweaty runs or heavy workouts at the gym, but the movement you take throughout the day matters too. 

Sitting for more than six hours a day is classed as ‘sedentary’, so find a way to incorporate movement into your day. Get up from your desk and stretch regularly or go for a walk. 

The good news? 

The symptoms of Metabolic Syndrome can be subtle, but the good news is you can take steps to reduce your risk of developing it. 

The doubly good news? If you prioritise whole foods and protein, build muscle and move more, and stay hydrated, you won’t just reduce your risk of metabolic; you’ll look and feel great, too. 

It’s crucial to focus on maintaining nutritional balance, managing stress, and supporting a healthy microbiome – all of which play a significant role in metabolic health and weight management.