What is metabolic syndrome?

Metabolic syndrome is a group of conditions that together increase the risk of coronary heart disease, diabetes, stroke, and other serious health issues. Metabolic syndrome is also referred to as insulin resistance syndrome.

You may have metabolic syndrome if you identify some of the following conditions in yourself:

• Large waist: This is also called abdominal obesity or “apple-shaped.” Excess fat around the stomach area is a greater risk factor for heart disease than excess fat in other parts of the body.
• High blood pressure: If your blood pressure rises and remains high over time, it can damage your heart and blood vessels. High blood pressure can also lead to the buildup of plaque, a waxy substance, in your arteries. Plaque can cause heart and blood vessel diseases such as heart attack or stroke.
• High blood sugar level: This can damage your blood vessels and increase the risk of blood clot formation. Blood clots can lead to heart and blood vessel diseases.
• High triglycerides in the blood: Triglycerides are a type of fat found in your blood. High levels of triglycerides can increase your levels of LDL cholesterol, sometimes called bad cholesterol. This raises the risk of heart disease.
• Low HDL cholesterol, also known as good cholesterol: Cholesterol levels in the blood are important for heart health. “Good” HDL cholesterol can help remove “bad” LDL cholesterol from your blood vessels. “Bad” LDL cholesterol can cause plaque buildup in your blood vessels.

Metabolic syndrome is common. Approximately 1 in 3 adults has metabolic syndrome. The good news is that it can mostly be prevented. Knowing the risk factors and making healthy lifestyle changes can help reduce the chances of developing metabolic syndrome or the associated health problems.

Causes and Risk Factors

Metabolic syndrome has several causes that interact with each other. You can control some of these causes, such as diet and levels of physical activity. Other causes, like your age and genetics, cannot be controlled.

What causes metabolic syndrome?

A person’s weight is the main cause of metabolic syndrome. Fat cells, especially around the abdomen, can increase levels of chemicals called free fatty acids. Free fatty acids can raise levels of other chemicals and hormones that affect how your body controls blood sugar levels.

Your body may not respond well to insulin, the hormone that controls how much sugar your muscles and organs absorb from the blood. This is called insulin resistance.

Free fatty acids and insulin resistance can increase your “bad” LDL cholesterol and decrease “good” HDL cholesterol. Insulin resistance can also raise your blood pressure and levels of triglycerides in the blood.

Moreover, cells from your immune system can cause your extra fat cells to produce chemicals that increase inflammation in your body. This inflammation can lead to the buildup of plaque, a waxy substance, in your blood vessels. Plaque can break off and block your blood vessels. Inflammation itself also causes insulin resistance, high blood pressure, and heart and blood vessel diseases.

What increases the risk of metabolic syndrome?

Certain factors affecting the risk of metabolic syndrome are within your control, such as your lifestyle habits, while others are not, such as your age or family history.

Risk factors you can control

• Lifestyle habits. The following lifestyle habits can increase the risk of metabolic syndrome:
  • Being inactive
  • Unhealthy diet and large portions
  • Lack of sufficient quality sleep, which aids in how your body absorbs nutrients from the food you eat
  • Smoking and excessive alcohol intake
  • During pregnancy, these habits can increase the risk of metabolic syndrome in your child later in life.
  • Occupation: Shift workers have a higher risk of metabolic syndrome because they often have circadian rhythms that are not aligned with their environment. This can affect how your body absorbs nutrients from food.

Risk factors you may not be able to control

• Age: Your risk of metabolic syndrome increases as you age.
• Environment: Low socioeconomic status can lead to unhealthy eating and an inactive lifestyle, and it can cause insufficient sleep (lack of sleep).
• Family history and genetics: Your genes can influence your weight or how your body responds to insulin. You have a higher risk of metabolic syndrome if there has been a case of diabetes, metabolic syndrome, or any of its risk factors in your family.
• Other medical conditions: The following health conditions can increase the risk of metabolic syndrome.
  • Being overweight and obesity are major risk factors for metabolic syndrome as they can raise “bad” LDL cholesterol, blood triglycerides, and blood pressure, and lower “good” HDL cholesterol. Being overweight and obese during pregnancy can increase the risk of metabolic syndrome in your child. In newborns, low birth weight and rapid weight gain after birth can increase the risk of metabolic syndrome later in life.
  • Polycystic ovary syndrome (PCOS) is a condition that causes fluid-filled sacs called cysts to grow on the ovaries. Hormonal changes caused by PCOS can also lead to increased waist circumference, high
    blood sugar levels, high triglyceride levels, and low “good” HDL cholesterol levels.
  • Immune system problems can cause some skin diseases like psoriasis, which increases the risk. Certain cancer treatments that affect your immune system can also increase the risk.
  • Sleep problems, including insufficient sleep, circadian rhythm disorders, and sleep apnea, can increase your risk.
  • Some medications used to treat allergies, bipolar disorder, depression, HIV, and schizophrenia can also increase the risk.
• Gender: In older adults, women have a higher risk of metabolic syndrome than men. This is because changes in hormone levels after menopause can increase the risk of large waist circumference, high blood sugar levels, and low “good” HDL cholesterol levels.

How to Prevent Metabolic Syndrome

The following steps can help you prevent metabolic syndrome:

• Maintain a healthy weight.
• Make lifestyle changes for heart health, such as adopting a healthy diet, regular exercise, and quitting smoking.
• Schedule regular doctor visits to monitor cholesterol levels, triglycerides, blood pressure, and blood sugar levels.

What Is a Healthy Heart Lifestyle?

Heart disease is the leading cause of death worldwide for both men and women. However, you can do a lot to protect your heart and stay healthy.

A healthy heart lifestyle involves understanding your risk, making healthy choices, and taking steps to reduce the chances of getting heart diseases, including coronary heart disease.

By taking preventive measures, you can reduce the risk of developing heart diseases that can lead to a heart attack. You can also improve your overall health and well-being.