What is Metabolic Syndrome?
Is it a disease?
Metabolic Syndrome is not a disease per se.
Research show that it is a cluster of metabolic abnormalities which together raise the risk of a person developing diabetes, cardiovascular disease, and stroke. [1-3].
Clinicians in UK also call it either Syndrome X or Insulin Resistance Syndrome.[4]
Metabolic Syndrome is mainly caused by obesity and insulin resistance and I published extensively on Personal Training Master on these topics.
- However, did you know that other susceptibility factors such as genetic and racial factors, hormonal disorders, and aging also play a role [1,5] ?
It is a “non-communicable” global health hazard!
How it is spread?
High-calorie, low-fiber, fast food, and sedentary lifestyle [3].
- Statistics shows that in most countries, Metabolic Syndrome affects 20-30% of the adult population.
- Research shows that the prevalence varies across gender, age, and race/ethnicity [5-7].
- In the United Kingdom, Metabolic Syndrome affects an estimated 1 in 3 adults aged 50 and above.
- Are you alarmed at the Metabolic Syndrome high prevalence rate?
Learn more how Jazz helped Dr Christian NHS, Olivia, Beverley, W. T. Police officer, Emma, Mark and Alesia to lose weight naturally.
Would you like to know how you will become healthier, stronger, younger and leaner and live a happier and more successful life?
BOOK YOUR FREE CONSULTATION NOW!What are the Symptoms of Metabolic Syndrome?
Research shows that you are affected by Metabolic Syndrome, if you have at least three of the below five symptoms [2].
- Increased waist circumference: More than 35 inches (for women) and more than 40 inches (for men).
This is indicative of abdominal obesity.
- High blood pressure: A reading of 130/80 mm Hg or higher.
Normal blood pressure is less than 120/80 mm Hg.
- Elevated fasting blood glucose level: A level of 100 mg/dL or higher.
- Increased blood triglycerides: A level of more than 150 mg/dL Triglycerides are a type of fat found in the blood.
- Low HDL-cholesterol (good cholesterol): Less than 40 mg/dL (for men) and less than 50 mg/dL (for women).
HDL is “good” cholesterol because it helps remove cholesterol from your arteries.
Externally, you may not exhibit any specific symptoms other than being overweight and/or having a large waistline (abdominal obesity or “apple-shaped body”).
People with an apple-shaped body have a larger waist (most of the weight is around the abdomen).
People with a pear-shaped body have a narrower waist with a lot of the body weight around the hips.
Obese persons with a visceral (apple-shaped) fat distribution are at an increased risk of metabolic syndrome as compared to those with peripheral (pear-shaped) obesity.[8]
What are the Risk factors for Metabolic Syndrome?
Risk factors that are closely linked to metabolic syndrome include:
- Being overweight: A body mass index (BMI) of greater than 25 increases your risk of Metabolic Syndrome.
BMI is defined as your body weight (in kilograms) divided by the square of your height (in meters) [9].
- Abdominal obesity: A large waistline (having an apple shaped body rather than a pear shape) is closely linked to an increased risk of Metabolic Syndrome [9].
- Age: Your risk of metabolic syndrome increases as you get older.[7,9].
- Gender: In older adults, women have a higher risk of Metabolic Syndrome than men.
This is because changes in hormone levels after menopause can raise the risk of a large waistline, high blood sugar levels, and low levels of “good” HDL cholesterol. [7]
- Race / Ethnicity: Estimates vary by country, but research shows that generally higher prevalence of Metabolic Syndrome is seen in non-European groups such as South Asians, Black African-Caribbeans and Hispanics, and a lower prevalence in European-White and Chinese populations. [7,10].
- Family history and genetics: Your genetics can affect your weight and how your body responds to insulin.
A family history that includes obesity, Type 2 diabetes and/or insulin resistance greatly increases your risk of developing Metabolic Syndrome [9].
- Diabetes during pregnancy (gestational diabetes): Women with gestational diabetes (also called GDM) have an increased risk of developing Metabolic Syndrome during pregnancy.
Women with a history of GDM and babies born to such women have also higher risks of developing Metabolic Syndrome [11].
- Other diseases: A diagnosis of high blood pressure, elevated fasting blood sugar, raised serum triglycerides, cardiovascular disease or polycystic ovary syndrome (PCOS) also increases the risk of metabolic syndrome [9].
- Smoking: Active smoking is associated with development of metabolic syndrome [12].
- Alcoholism: Heavy drinking and binge drinking is associated with increased risk of metabolic syndrome in both non-obese and obese groups [13]
- Sleep problems: Not getting enough sleep (sleep deprivation), irregular sleeping habits, insomnia (sleeplessness) and sleep apnea (breathing repeatedly stops and starts during sleep) can raise your risk of developing metabolic syndrome [14,15].
- Chronic stress: Persistent exposure to stress may lead to metabolic syndrome [16].
Lifestyle Changes for Managing Metabolic Syndrome
Research shows that a sedentary lifestyle, stress, declining lifestyle factors, particularly increased body weight, smocking and alcohol intake, as well as decreased fruit/vegetable consumption is associated with a higher risk of developing Metabolic Syndrome [9] [17].
Simple lifestyle changes in the right direction have a beneficial effect on your health.
Adopt the below measures to prevent, lower your risk and manage Metabolic Syndrome.
- Eat an adequate number of fruits, vegetables and portions of whole grains
- Stop smoking and use of tobacco
- Cut back and eliminate the amount of alcohol you drink.
- Lose weight (it increases HDL (“good”) cholesterol and lowers LDL (“bad”) cholesterol and triglycerides; it also reduces the risk for type 2 diabetes, lowers the blood pressure)
- Ensure that you maintain a healthy body weight so, you will have more lean muscle mass than fat tissues through a smart combination of customised diet programme and targeted personal training (research shows that exercise also makes you much happier).
- Manage your stress using exercise, meditation and relaxation techniques.
- Have the right sleeping habits going to sleep early and sleep enough hours.
Remember that research shows that early customised assessment-based weight-management reduces risk of Metabolic Syndrome in pre-symptomatic individuals with large waists.
Do you want to know how?
BOOK YOUR FREE CONSULTATION NOW!Diet and nutrition
Consistent peer reviewed research published in the last 60 years shows that lack of correct nutrition customisation and poor diet choices causes metabolic syndrome.
Conversely, improving your diet and nutritional status will not just lower your risk, but will help you prevent and manage metabolic syndrome [18,19]:
Do’s:
- Enjoy a varied nutrition plan and focus on eating selected fruits, vegetables, nuts, lean protein and whole grains
- Improve your intake of plant-based omega-3 fatty acids by including seeds (flax seed, chia seed), nuts (walnuts), soyabeans, algae is the best alternative to oily fish (mackerels, sardines etc).
- Use healthy fats (polyunsaturated and monounsaturated fats) which are found in nuts, seeds, olive oil, safflower oil, and canola oil.
- Choose whole grains such as brown rice and whole-wheat bread, which are rich in nutrients and are higher in fiber.
They do not cause a rapid spike in insulin, which can trigger hunger and cravings.
- Eat a lot more fruits and vegetables.
The amount depends on how many calories you need.
- Be sure to choose a variety of fruits and vegetables.
- Limit portion size, especially when eating at a restaurant or party.
- Read food labels carefully.
Pay close attention to the number of servings in the product, the serving size, calories and content of fat, sugar and salt.
Don’ts:
Stop eating a diet high in refined starches, white pasta, sugar, and saturated and trans-fatty acids
- Stop eating processed foods such as white flour, white rice and white bread.
- Limit and eliminate your alcohol intake
- Avoid sugary beverages and substitute them for zero-calorie options like water and green tea.
Are you buffeting from obesity or you are feeling overweight?
Enjoy teaming with a long-term expert nutritionist and a London elite personal trainer and as a team work to transform fat tissues into healthier lean muscle mass and manage and eliminate metabolic syndrome risks.
You will become fitter, leaner and happier using a proven to work assessment based personalised diet, exercise and nutrition plan.
Here is what Jessica said after working with me.
“My happiness level has increased 200%. I now have my period back, have more energy, reduced back pain, feel stronger, fitter, faster, healthier and feel that I have a way forward that is sustainable and a lifestyle change rather than a quick win or fad. My upper body endurance has increased between 200 to 300 %. My muscle tone has increased by about 200%.
– Jessica –
BOOK YOUR FREE CONSULTATION NOW!
Physical activity and exercise
Research shows that exercise is a cost-effective intervention to both prevent and mitigate the impact of the metabolic syndrome [20]
Customised exercise helps people who are overweight or obese by helping to keep lean muscles and add healthy muscle mass, while burning fat. 
It also helps you lose weight faster.
Customised exercise lowers blood pressure and can help prevent type 2 diabetes.
Exercise also helps you feel better emotionally and improve your mood, reduces appetite, improves sleep, improves flexibility, and lowers LDL cholesterol.
Walking is a great exercise for just about anyone.
Start slowly by walking 30 minutes daily for a few days a week.
Sleep and stress management
Research show that sleep is a relevant lifestyle factor that needs to be addressed along with diet and physical activity.[15]
Impaired abnormal sleep, abdominal obesity and Metabolic Syndrome are closely related [2,14].
Manage your stress at home and work through adequate sleep, good time management practices, exercise, yoga, meditation and relaxation techniques.
Learn more how to achieve the best health transformation programme results you want.
BOOK YOUR FREE CONSULTATION NOW!The Role of Diet and Nutrition Specialists in Managing Metabolic Syndrome
The increased prevalence of metabolic syndrome and associated conditions such as diabetes, cardiovascular disease and stroke is a fallout of the global obesity epidemic.
With increasing affluence and aging of the population, the prevalence of metabolic syndrome is bound to massively increase and so the risks related to insulin resistance, high triglycerides levels, high blood pressure and overweight.
Research shows that emphasis must be given to effective early weight-management to reduce risk in pre-symptomatic individuals with large waists. [21,22]
We already know that.
One size does not fit all.
That’s why,
Customised lifestyle modification based on behavior therapy and correct food coaching and selected exercises is the most important and effective strategy to help you manage your metabolic syndrome.
The mainstay of treatment remains lifestyle changes with customised exercise and selected diet changes to induce fast and long-lasting weight loss and reduce your abdominal fat. [17,23]
- Are you suffering from high blood pressure, insulin resistance, diabetes type 2 or metabolic syndrome?
- Would you like to feel happier, healthy and stronger?
- Would you like feel leaner, regain your body confidence and successfully manage the risk factors of Metabolic Syndrome?
Book a Free Consultation Now !
Who is Jazz Alessi?
Jazz Alessi is a leading specialist personal trainer and expert nutritionist in London who prioritises your specific health challenges and goals, and designs customised plans for you to achieve your personal health goals.
Jazz has transformed lives of people suffering from weight issues in London through his complete body transformation programme and sustainable weight loss programme.
Based on what you say, doctor reports and one-to-one assessment sessions, Jazz will connect the dots and understand more about your medical history, current health and lifestyle status, risk factors, diet preferences and goals.
He will professionally support you and create a tailormade training and a nutritional programme to successfully help you reach your ideal healthy body weight and body shape results.
The earlier you commit and the longer you commit, the better and sooner you can beat Metabolic Syndrome!
The investment choice in your health is entirely yours.
Keen to get started?
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FAQs
1. What are the five signs of Metabolic Syndrome?
The five signs of Metabolic Syndrome are: Abdominal obesity, High blood pressure, Increased levels of fasting blood sugar, Reduced HDL-cholesterol, and Raised triglycerides.
2. Can I prevent Metabolic Syndrome?
Yes, you can prevent Metabolic Syndrome by adopting a healthy lifestyle (the right diet, regular exercise, no smoking, curbing alcohol intake, good sleep health, managing stress). Such positive lifestyle changes will help you to maintain a healthy body weight and also keep your blood pressure, blood sugar and cholesterol levels under control and research shows that it also can increase lifespan.
3. Can Metabolic Syndrome be cured?
The short answer is No. This is a lifelong condition aggravated by age. A person with Metabolic Syndrome will always be afflicted by its components, so, the best way is to manage it with customised nutritious diet, correct exercises for your condition and medication.
4. Can Metabolic Syndrome be reversed?
Early diagnosis is important in order to employ lifestyle and risk factor modification. Through timely intervention (a combination of diet, exercise, and medication), the progression of the syndrome can be halted and potentially reversed.
5. Can lifestyle changes alone manage Metabolic Syndrome?
Yes. A lifelong commitment to an evidence based customised lifestyle (diet and exercise) is of utmost importance to manage Metabolic Syndrome. Use the medication prescribed by your doctor to help control your blood pressure, blood sugar and cholesterol levels.
References
1. Samson, S.L.; Garber, A.J. Metabolic syndrome. Endocrinol Metab Clin North Am 2014, 43, 1-23, doi:https://pubmed.ncbi.nlm.nih.gov/24582089/.
2. Swarup, S.; Goyal, A.; Grigorova, Y.; Zeltser, R. Metabolic Syndrome. StatPearls 2023, doi:https://pubmed.ncbi.nlm.nih.gov/29083742/.
3. Saklayen, M.G. The Global Epidemic of the Metabolic Syndrome. Curr Hypertens Rep 2018, 20, 12, doi:https://pubmed.ncbi.nlm.nih.gov/29480368/.
4. McCracken, E.; Monaghan, M.; Sreenivasan, S. Pathophysiology of the metabolic syndrome. Clinics in dermatology 2018, 36, 14-20, doi:10.1016/j.clindermatol.2017.09.004.
5. Grundy, S.M. Metabolic syndrome pandemic. Arterioscler Thromb Vasc Biol 2008, 28, 629-636, doi:https://pubmed.ncbi.nlm.nih.gov/18174459/.
6. Lear, S.A.; Gasevic, D. Ethnicity and Metabolic Syndrome: Implications for Assessment, Management and Prevention. Nutrients 2019, 12, doi:10.3390/nu12010015.
7. Razzouk, L.; Muntner, P. Ethnic, gender, and age-related differences in patients with the metabolic syndrome. Curr Hypertens Rep 2009, 11, 127-132, doi:https://pubmed.ncbi.nlm.nih.gov/19278602/.
8. Lebovitz, H.E. The relationship of obesity to the metabolic syndrome. Int J Clin Pract Suppl 2003, 18-27, doi:https://pubmed.ncbi.nlm.nih.gov/12793594/.
9. Marc, J. Genetic Succeptibility to Metabolic Syndrome. Ejifcc 2007, 18, 7-14, doi:https://pubmed.ncbi.nlm.nih.gov/29632462/.
10. Tillin, T.; Forouhi, N.G. Metabolic Syndrome and Ethnicity. The Metabolic Syndrome 2011, 19-44, doi:https://doi.org/10.1002/9781444347319.ch2.
11. Pathirana, M.M.; Lassi, Z.S.; Ali, A.; Arstall, M.A.; Roberts, C.T.; Andraweera, P.H. Association between metabolic syndrome and gestational diabetes mellitus in women and their children: a systematic review and meta-analysis. Endocrine 2021, 71, 310-320, doi:https://pubmed.ncbi.nlm.nih.gov/32930949/.
12. Sun, K.; Liu, J.; Ning, G. Active smoking and risk of metabolic syndrome: a meta-analysis of prospective studies. PLoS One 2012, 7, e47791, doi:https://pubmed.ncbi.nlm.nih.gov/23082217/.
13. Oh, J.E. Relationship between heavy drinking, binge drinking, and metabolic syndrome in obese and non-obese Korean male adults. Nutr Res Pract 2018, 12, 166-172, doi:https://pubmed.ncbi.nlm.nih.gov/29629034/.
14. Chasens, E.R.; Imes, C.C.; Kariuki, J.K.; Luyster, F.S.; Morris, J.L.; DiNardo, M.M.; Godzik, C.M.; Jeon, B.; Yang, K. Sleep and Metabolic Syndrome. Nurs Clin North Am 2021, 56, 203-217, doi:https://pubmed.ncbi.nlm.nih.gov/34023116/.
15. Borel, A.L. Sleep Apnea and Sleep Habits: Relationships with Metabolic Syndrome. Nutrients 2019, 11, doi:https://pubmed.ncbi.nlm.nih.gov/31684029/.
16. Kuo, W.C.; Bratzke, L.C.; Oakley, L.D.; Kuo, F.; Wang, H.; Brown, R.L. The association between psychological stress and metabolic syndrome: A systematic review and meta-analysis. Obes Rev 2019, 20, 1651-1664, doi:https://pubmed.ncbi.nlm.nih.gov/31347765/.
17. VanWormer, J.J.; Boucher, J.L.; Sidebottom, A.C.; Sillah, A.; Knickelbine, T. Lifestyle changes and prevention of metabolic syndrome in the Heart of New Ulm Project. Prev Med Rep 2017, 6, 242-245, doi:https://pubmed.ncbi.nlm.nih.gov/28377851/.
18. Riccardi, G.; Rivellese, A.A. Dietary treatment of the metabolic syndrome–the optimal diet. Br J Nutr 2000, 83 Suppl 1, S143-148, doi:https://pubmed.ncbi.nlm.nih.gov/10889805/.
19. Giugliano, D.; Ceriello, A.; Esposito, K. The effects of diet on inflammation: emphasis on the metabolic syndrome. J Am Coll Cardiol 2006, 48, 677-685, doi:https://pubmed.ncbi.nlm.nih.gov/16904534/.
20. Myers, J.; Kokkinos, P.; Nyelin, E. Physical Activity, Cardiorespiratory Fitness, and the Metabolic Syndrome. Nutrients 2019, 11, doi:https://pubmed.ncbi.nlm.nih.gov/31331009/.
21. Han, T.S.; Lean, M.E. A clinical perspective of obesity, metabolic syndrome and cardiovascular disease. JRSM Cardiovasc Dis 2016, 5, 2048004016633371, doi:https://pubmed.ncbi.nlm.nih.gov/26998259/.
22. Nilsson, P.M.; Tuomilehto, J.; Rydén, L. The metabolic syndrome – What is it and how should it be managed? Eur J Prev Cardiol 2019, 26, 33-46, doi:https://pubmed.ncbi.nlm.nih.gov/31766917/.
23. Dalle Grave, R.; Calugi, S.; Centis, E.; Marzocchi, R.; El Ghoch, M.; Marchesini, G. Lifestyle modification in the management of the metabolic syndrome: achievements and challenges. Diabetes Metab Syndr Obes 2010, 3, 373-385, doi:https://pubmed.ncbi.nlm.nih.gov/21437107/.
