Metabolic Syndrome
Metabolic syndrome is a group of conditions that increase the risk of heart disease, stroke and type 2 diabetes. These conditions include high blood pressure, high blood sugar, too much fat around the waist, and high cholesterol or triglyceride levels.
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Metabolic syndrome means having three or more of these conditions. But having even one of the conditions increases the risk of serious disease.
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The number of people with metabolic syndrome is growing. Up to one-third of adults have it. Healthy lifestyle changes can slow or stop metabolic syndrome from causing serious health conditions.
Having metabolic syndrome can increase the risk of:
Image from New Hope Family Chiropractic
​Are you at risk of Metabolic Syndrome?
Metabolic syndrome is very common. ​It is linked to insulin resistance. This is when your body does not respond to the hormone insulin properly. It may also be linked to having too much fat around your tummy.
You are more likely to get metabolic syndrome if you:
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are living with obesity
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eat a high-saturated-fat diet
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do not exercise much
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have a Hispanic or South Asian background
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smoke
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drink a lot of alcohol
Your risk of getting metabolic syndrome also increases as you get older.​
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Metabolic Syndrome is when a cluster of these negative risk factors come together, with the underlying problems being related to insulin resistance. It can lead to a number of medical conditions. Genetics and family history can play a role in your starting point on the scale, but insulin resistance increases the likelihood and progression of these diseases.
Tests for Metabolic Syndrome
If your GP or hospital specialist thinks you have metabolic syndrome, they will:
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ask about medical conditions you or family members have
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check your body mass index (BMI) and waist measurement
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check your blood pressure
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ask about any symptoms you have
They will usually arrange some blood tests to check your blood glucose and the fats in your blood, such as cholesterol. They may tell you not to eat or drink anything apart from water for up to 12 hours before the test.
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Treatments for Metabolic Syndrome
Treatment for metabolic syndrome usually involves making changes to your lifestyle.
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You may also be offered medicines to help you:
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lose weight
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improve your insulin resistance and blood glucose levels
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improve your cholesterol
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lower your blood pressure
What Has Glucose Got To Do With It?
The average total blood in the human body is about 5L. Within that blood at any one time should be around just one teaspoon of glucose.
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Although fat, glucose, and protein metabolism all contribute to metabolic health, the two factors with the greatest impact on metabolism are maintaining stable blood sugar and getting enough exercise. Insulin and exercise are anabolic (promoting metabolic activity). Insulin aids in storing excess energy as glycogen or fat. Exercise helps build muscle from protein.
Which carbohydrates you choose to consume, how they are packaged in your diet, and how your body metabolises carbohydrates will all affect metabolism and the combination of glucose, fats, or proteins your body burns for energy.
Insulin resistance disrupts metabolism because glucose stays in your bloodstream instead of entering cells to be used for energy. Increased insulin levels lead to fat storage and weight gain. Blood sugar is a key indicator of how well your metabolism is functioning. When you have metabolic flexibility, average and fasting glucose levels stay within an optimal range, and you experience minimal glucose spikes after eating. In this state, your metabolism is functioning well.
Optimally, you supply your body with the nutritional calories it needs to function without providing excess calories that are stored as fat. Excess calories contribute to obesity, a chronic disease that adversely affects metabolic health.
Knowing what the optimal number of calories you need and in what combination of fat, protein, and carbohydrates is the million-dollar question. Each person's metabolic response is unique, and it may fluctuate throughout the day in response to triggers such as diet, exercise, and stress.
Your basal metabolic rate (BMR) is the minimum number of calories your body needs to function at rest. People with a fast metabolism burn more calories at rest. Therefore, they have a higher BMR. Conversely, people with a slow metabolism burn fewer calories at rest and have a lower BMR. However, having a higher BMR does not mean you will be thin. Carrying excess body weight makes your body work harder and therefore increases BMR. ​​​
Information sources: www.nhs.uk and www.signos.com
5 Ways to Lower Insulin Levels
Take a moment to watch this interesting video by Dr Dan Maggs. ​​​
Control of Blood Glucose Concentration
Learn how the body controls it's blood glucose concentration using the hormones insulin and glucagon. You'll also see how these two hormones interact in a negative feedback loop.​
So, what can I do about it?
We can each optimise our own metabolic health, reverse the conditions caused by insulin resistance and feel better, by addressing the following lifestyle factors.
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Nutrition: Eat ‘real food’, avoid processed foods, lower sugary foods and starchy carbohydrates. Include essential 'healthy' natural fats. Our healthy eating tips gives some helpful information on different aspects of healthy eating and drinking.
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Physical Activity: Move more, be less sedentary.
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Stress: Reduce stressors on mental and physical health
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Sleep: Optimise sleep.
Dr Rangan Chatterjee shares practical tips to help manage and potentially reverse your Type 2 Diabetes.
Want more information?
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Check out the Healthy Eating Tips and Weight Management pages.
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Speak to your GP, Nursing team or Health & Wellbeing Team
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Check out the following websites for other information.
What is Metabolic Flexibility? Why you need and want it: Here
TEDX TALK: Reverse Insulin Resistance By Ignoring the Guidelines: Here
Dr Dan Maggs on weight management and why diets often don't help: Here
Metabolic health from Patient.co.uk: Here
Freshwell Low Carb Site: Here
How much sugar is in what you eat? Here