Metabolic Syndrome: Are You at Risk?
Metabolic Syndrome is talked about a lot in the wellness community, but are you paying attention? All you need are three of the five risk factors, and BOOM, you have it. The first line of defense is lifestyle changes, such as diet and exercise. Your conventional doctor may well start doling out the scripts: Metformin, statins, and diuretics. Panic sets in, you scramble to the grocery store buying all sorts of vegetables and fruits, lean cuts of protein, and a bunch of boxed and bagged foods that scream “low-fat”, “healthy”, “whole grain” and “no added sugar” to you. You set off to meal prep on Sunday and set yourself up for a successful week at home, with the kids, and at work. You start walking on the treadmill in the basement, show up for a yoga or HIIT class, and stop at the juice shop on the way home. It lasts for a few weeks. Then, you attend a friend’s birthday dinner and indulge in a few too many glasses of wine, a few bites of pasta, a couple bites of fancy pizza, and chocolate cake. Your newly established routine disappears without a trace.
Back to metabolic syndrome.
Did you know that just going through the menopausal transition opens up the door to insulin resistance, pre-diabetes, and type 2 diabetes? A woman’s gut microbiome changes during perimenopause, causing gastrointestinal issues, hormonal imbalances, weight gain, and more.
5 Risk Factors for Metabolic Syndrome
A large waistline. If you’re a woman with a waist circumference of 30” or more or a man with a waist circumference of 40” or more, you are at risk.
High triglyceride levels (or if you’re currently taking medicine to treat high triglycerides, such as a statin, dietary supplement, or cholesterol-lowering medication). Triglycerides are a type of fat found in the blood. Levels above 150mg/dl are considered high and may lead to a stroke, heart attack, and heart disease. There are no symptoms either, so it’s best to get annual blood work done with your primary care physician or functional medicine doctor.
Low HDL cholesterol levels (or if you’re currently taking medicine to treat low HDL cholesterol). Most doctors refer to this type of cholesterol as your “good” cholesterol, even though we need LDL cholesterol too. HDL cholesterol helps to remove cholesterol from your arteries. Conventional medicine wants your HDL cholesterol above 60mg/dl for men and women. Some functional medicine doctors like to see it closer to 70mg/dl. If you’re a woman with HDL cholesterol under 50mg/dl or a man with HDL cholesterol below 40mg/dl, that is a risk factor. Cholesterol makes vitamin D, our hormones (testosterone and estrogen), and supports our cell membrane. Having low HDL cholesterol raises your risk for heart disease.
High blood pressure, or hypertension, (or if you’re currently taking medicine to treat high blood pressure). Normal blood pressure for most adults should be 120 systolic pressure over diastolic pressure of 80. When elevated to levels over 130 systolic pressure over more than 80 diastolic, that is considered high, another risk factor. Acute high blood pressure, as when you’re exercising, is not the same thing as having chronic high blood pressure, which can lead to chronic kidney disease, heart disease, strokes, and dementia.
High fasting blood sugar (or if you’re currently taking medicine to treat high blood sugar). Fasting blood sugar tests look at your blood sugar levels based on a 12-hour fast. Normal levels should be less than 100mg/dl (or 5.6 mmol/L). Levels between 100-125mg/dl (or 5.6 mmol/L to 6.9 mmol/L) is considered pre-diabetes. Levels over 126 mg/dl (or 7 mmol/L) are considered diabetes. Another test that you have taken, and if not, you should take, is called HbA1c, which measures your average blood sugar levels over 3 months.
If you’re reading this and are wondering what your status is, you probably are due for an annual exam and updated blood work. If you’re reading this and you know you have metabolic syndrome and are struggling to change your lifestyle to reverse it, I have your back.
Lifestyle Changes to Reverse Metabolic Syndrome
If making lifestyle changes was easy, we’d all be doing it and we’d all be healthy. Raising kids, managing home and work life, trying fad diets, not getting enough sleep, paying for gym memberships not showing up regularly, and not managing your stress can be extremely overwhelming. So, where do you start?
Book a doctor's appointment. Most people do not like going to the doctor, but having an annual check-up including comprehensive blood work is the first place to start. Know what you’re dealing with so that you can create a realistic plan first. I find that when my clients view their lab results they have a much more visceral reaction to their health status reality, which may frighten them, but also motivate them to make lifestyle changes. One word of caution is that most conventional doctors do not perform comprehensive labs for their patients. It’s like reading 4 chapters in a 15-chapter book. If the full picture is not available to look at annually, you can’t get the full story. I help coach my clients to become more proactive in their health journey by preparing them with the tools and education that they need on lipids, hormones, and inflammation markers so that they can engage in intelligent conversations with their doctor about why they desire a deep dive into their labs. I also provide them with a comprehensive lab list to take with them so that they can achieve their goals with a “lab map”. Functional medicine doctors, on the other hand, believe in looking at the full picture, as well as considering “optimal levels” versus “normal levels”, which is what conventional doctors focus on. The general population is very unhealthy and that’s the pool you’re in when looking at “normal” levels.
Build your health team. If you could make the changes you need to make without help, you’d already be engaging in them. Most people are busy raising their family, working, caring for an elderly family member, or just not self-motivated to put themselves first. After seeing blood work that may require lifestyle changes, building a team of professionals that will hold you accountable is key. Perhaps you need to lose weight, move more, reduce stress, work on your sleep, or learn how to prepare meals for your unique health equation, there are people out there to help. Depending on your goals, there are resources that you can access to find the right partner(s).
Health Coaches
To find a health coach to help you develop a plan to make the lifestyle changes you desire to make, you can go to the NBC-HWC directory.
NBC-HWC are National Board Certified Health & Wellness Coaches, like myself, who have passed an exam that has placed them at the highest level of health coaches in the world. We have mastered the highest level of skills and tools to use with our clients to make life-long changes needed to achieve their wellness goals.
Physical Fitness
To find a fitness trainer, call your local gym or YMCA and look for the following personal trainer certifications:
NCFS (The National Council on Strength and Fitness)
ACE (American Council on Exercise)
NASM (National Academy on Sports Medicine)
Weight training is the single most important form of exercise you can do for yourself. Building lean muscle mass helps promote weight loss, increases energy, balances hormones, increases brain function and gut health and so much more. You’ll also look better! Learn the foundations, and how to build a routine and proper form so you don’t get hurt. It’s not called our longevity organ for nothing!
Mental Wellness
Hire a therapist, or learn how to meditate (download an app). If you’re not managing your chronic stress, it’s going to be hard to make lifestyle changes. Stress changes your brain chemistry, leading to anxiety, PTSD, and depression, as well as changes the volume of gray and white matter, which is where the processing and communication are done. Manage your stress and you will achieve your health goals, sleep better, regulate your moods, and stay motivated.
To find a therapist, you could ask your network of friends, but you could also ask your health insurance provider for a list of in-network options to call. You may need to have a few consultation calls to see who resonates with you, so don’t be discouraged!
As you can see, I have not even mentioned nutrition. Every one of you has a unique health equation that requires careful execution. There is no quick fix and no one-size-fits-all approach. I believe in personalizing your health journey, and that includes what to eat. Your neighbor’s diet is not your diet. Your co-worker’s diet is not your diet. Finding out what your body needs is not based on the latest fads, but on a mindful approach looking at your desired outcome, your lifestyle about work, home life, travel, your stress level, your exercise routine, your blood work results, and medical diagnosis.
This blog is not to be used as medical advice or for making any lifestyle changes to treat any medical condition in either yourself or others. Consult your own physician for any medical issues that you may be having.