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Breaking Down Metabolic Syndrome: What You Need to Know for a Healthier Life

According to the latest information, more than 20 to 30% of the total population in most of the countries deal with metabolic syndrome every year. Metabolic syndrome, a word that has gained attention in the world of advanced healthcare, refers to a group of interconnected health problems. These problems can include obesity, high blood pressure, abnormal lipid profiles and insulin resistance. Living a healthy life becomes difficult with metabolic syndrome. When the interconnected problems grow in an individual, they become more prone to heart diseases, type 2 diabetes and even severe strokes. It is important to know that it is more than a single disease, in fact, a collective disease that can degrade health to the worst level possible.


Understanding metabolic syndrome symptoms as well as metabolic syndrome diseases can help individuals fight and manage themselves properly. Today’s fast paced lifestyle and a poor diet routine is causing metabolic syndrome in the general public more than ever. It is now affecting a large group of the population which says that it is an alarming issue now. But the good news here is that with the correct and proper information, individuals can not only manage it but also prevent it completely. By identifying the signs and considering proactive steps, people can mitigate the risks connected with metabolic syndrome and move towards a healthier life.


In this blog, we will explore and discover everything that is important to know about metabolic syndrome. So, read ahead to enlighten yourself as well as save yourself from such a disastrous disease.


Understanding Metabolic Syndrome


In order to recognize metabolic syndrome properly, it is important to know that it is a combination of several components like:

  1. Obesity: Extreme body fat, especially around the waist region, is a common feature.
  2. High blood pressure: Increased blood pressure levels or hypertension is a common component. 
  3. High blood sugar: Many times linked with insulin resistance, this causes elevated levels of glucose in an individual.
  4. Abnormal lipid profile: Abnormal levels of cholesterol including the high triglycerides and low high-density lipoprotein (HDL) cholesterol, are notable here.


Metabolic syndrome can never be a coincidence rather an interplay of several complex problems that the body is going through. Abdominal fat can affect the insulin levels in the body. The insulin resistance leads to increased levels of blood sugar levels. Side by side, it also develops and supports the release of fatty acids in the body which can contribute to the abnormal lipid profiles. High blood pressure can then strain the entire cardiovascular system. Together, all of these processes can increase the risk of heart diseases, diabetes as well as other related health problems in a person. Understanding the connections is important for effective prevention and management of metabolic syndrome. 


Causes and Risk Factors of Metabolic Syndrome Diseases


Exploring the underlying causes of metabolic syndrome is extremely important:

  1. Genetic factors can be the most common factor contributing to metabolic syndrome. Some people may be dealing with genetic predisposition which makes them more prone to the disease whereas others might suffer from the same due to lifestyle choices and environmental factors.
  2. Coming to lifestyle choices, people can find it tough to develop healthy habits a lot of the time. Due to this, they resultantly have to suffer a lot and hence, the metabolic syndrome as well. Consuming a diet that is rich in sugar, unhealthy fats and carbohydrates without any physical activity or timely exercise can cause syndrome’s initial symptoms.


People with a higher amount of weight, specifically obese are the most affected ones from metabolic syndrome. The risk is more in the people with unhealthy body or lifestyle choices. Secondly, age can also be a huge factor in several individuals. With time, human bodies are automatically prone to several diseases as the organs get weak. More than that, some ethnicities can also make certain human beings prone to the disease. For instance, Africans like Hispanics or Americans and Asians can have a higher predisposition due to which they can be more prone to the disease than the rest of the people. It is important to identify these risk factors in order to manage the disease well and proactively reduce the risk.  


Lifestyle Modifications to Manage Metabolic Syndrome Diseases for a Healthy Life


There are three major strategies that can help a person not only prevent metabolic syndrome but several other diseases altogether. They are:


  1. Diet and nutrition: A rich in nutrients and balanced diet can prove to be highly beneficial for managing metabolic syndrome well. Prioritising whole foods, grains, vegetables, fruits, unprocessed meals and lean proteins can help significantly. Minimising sugar fats, saturated fats and sodium intake can help an individual reduce inflammation and enhance heart health. 
  2. Work out and physical activity: Any physical activity done on a regular basis or at least 5 times a week is important to counter degraded body health. Aerobic exercises like swimming, cycling or walking along with strength training can save and support good health. It also improves insulin sensitivity and lowers blood pressure levels. 
  3. Weight management: As the most common cause of metabolic syndrome includes excessive fat, it is important to manage the weight effectively. Even minor weight loss can help an individual gradually and bring better health. Setting realistic goals and monitoring your progress are also some of the important steps.


Here are some practical tips to apply these changes:

  1. Start small and tiny. Make slow changes to your diet and exercise. Create a routine without any guilt or regret and move towards better health with long term success.
  2. Create a balance. Consume a balanced diet regularly with the right amount of each nutrient to ensure great health.
  3. Find something you like in physical activity. You can consider walking, running, swimming or something else that keeps you moving for at least 30 to 60 minutes everyday. Higher intensity of exercise for younger people is highly recommended.
  4. Reach out for support and encouragement. Join counselling sessions or support groups and seek help. You can even consult a fitness trainer for guidance and inspiration.




To wrap up everything, the journey towards better health while dealing with metabolic syndrome can seem tough. But once an individual decides and starts gaining knowledge with implementation, things can seem easier than expected. Metabolic syndrome has a lot of risk factors but countering it can just require some common steps and strategies like exercising regularly, eating right, gaining support and so on. Consulting or reaching a medical professional along with a fitness trainer can help significantly. 


Dr. Harmandeep Kaur Gill (Wander)
Endocrinology & Diabetology
Meet The Doctor
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