The Metabolic Syndrome

WHAT’S IT ALL ABOUT?

Metabolic syndrome (MetS) is a group of conditions that occur together and increase the risk of cardiovascular disease and type 2 diabetes. These conditions include elevated blood pressure, high blood sugar, excess body fat, especially around the waist, and abnormal cholesterol or triglyceride levels. The presence of just one of these conditions will not meet the diagnostic criteria for metabolic syndrome but may increase the risk of developing it.

Metabolic syndrome is quite common and it is estimated that almost 40% of Canadians over the age of 65 have it.

WHAT ARE THE DIAGNOSTIC CRITERIA?

Large waist

  • Women: waist circumference greater than 80 cm (31.5 in).
  • Men: waist circumference greater than 94 cm (37 in.)
  • Asian men: waist circumference greater than 90 cm (35.5 in.)

Blood triglycerides levels

  • Levels equal to or greater than 1.7 mmol/l (150 mg/dl)

High blood pressure

  • Blood pressure greater than or equal to 130/85 mmHg

Low blood HDL cholesterol

  • Men: < 1.0 mmol/l (40 md/dl)
  • Women: < 1.3 mmol/l (50 mg/dl)

High blood glucose

  • Fasting blood glucose equal to or greater than 5.6 mmol/L (101 mg/dL)

This list of criteria is likely to change as research continues. Other factors could eventually be added such as LDL cholesterol and inflammation.

WHAT ARE THE SYMPTOMS?

MetS is often asymptomatic, although abdominal overweight is often noticeable. Symptoms such as increased thirst, urination, fatigue and blurred vision may occur if blood sugar levels are too high. Headaches, dizziness, ringing in the ears and confusion may be associated with high blood pressure.

WHAT ARE THE CAUSES?

Although heredity is one of the causes of MetS, the majority of cases are thought to be lifestyle related. A sedentary lifestyle and a high-calorie, low-nutrient diet such as eating ultra-processed foods, excess sugar and fats increase the risk.

WHAT ARE THE RISK FACTORS:

Certain factors can increase your risk of suffering from MetS. You are at higher risk if:

  • Age: risk increases with age
  • Ethnicity: people of Hispanic, African American, Native American and Asian descent..
  • Obesity: people who are overweight, especially in the abdominal area.
  • Diabetes: people with a family history of type II diabetes or those who have suffered from gestational diabetes.
  • Other diseases: non-alcoholic fatty liver disease, polycystic ovary syndrome and sleep apnea.

HOW DOES IT DEVELOP?

MetS is the result of a dysregulated metabolism. In almost all individuals suffering from this condition, there is a resistance to insulin. Insulin is the hormone secreted by the pancreas that allows glucose (sugar) to enter the cells for use. In insulin resistance, glucose cannot enter the cells and gets trapped in the bloodstream despite the presence of insulin. Blood glucose levels then become too high, which can lead to type II diabetes if not treated.

WHAT ARE THE COMPLICATIONS?

  • Type II diabetes
  • Cardiovascular disease or stroke
  • Polycystic ovarian syndrome (hormonal disorder that may cause infertility)

HOW TO PREVENT METABOLIC SYNDROME?

​​It is possible to reduce your risk by adopting healthy lifestyle habits.:

Maintain a healthy body weight

Be physically active

  • Engage in moderate-intensity aerobic exercise (brisk walking, cycling, running, swimming, etc.) for an average of 30 to 60 minutes per day or at least 150 minutes per week
  • Increase or maintain muscle mass with moderate strength training twice a week for a total of 60 minutes

Adopt healthy eating habits

  • Reduce calorie intake by favoring low calorie density foods, reducing portion sizes and staying in touch with our perception of hunger and satiety.
  • Increase dietary fiber intake. Favour foods such as fruits, vegetables, whole grains and legumes.
  • Favour healthy fats. Polyunsaturated omega-3 (salmon, sardines, flaxseed, walnuts…) and monounsaturated (olive oil, avocado…)
  • Adopt a plant rich diet that is low in processed foods and animal products such as the Mediterranean diet or the DASH diet
  • Limit salt consumption and refined sugars and flours

Not smoking and reducing alcohol consumption

Be followed regularly by your doctor

  • Allows for early diagnosis and treatment

ARE THERE OTHER TIPS TO IMPROVE MY METABOLIC HEALTH?

To find out more, or to obtain an intervention plan tailored to your needs, make an appointment with our nutrition team via your care pod.

*The information contained in this factsheet does not replace professional health advice in any way and is provided for information only