Metabolic Syndrome // Insulin Resistance
Metabolic syndrome is a group of criteria that together raise your risk of coronary heart disease, fatty liver disease, diabetes, stroke, and other serious health problems. Metabolic syndrome is also called insulin resistance syndrome. The good news is it’s almost 100% preventable and modifiable.
What is Metabolic Syndrome?
Metabolic syndrome, also referred to as insulin resistance syndrome, and syndrome X, is a group of metabolic abnormalities or disorders. The condition is characterized by the presence of any three of the following metabolic risk factors:
A large waistline: greater than 40 inches in men and 35 inches in women
Elevated triglyceride levels: 150 milligrams per deciliter of blood (mg per dL) or greater
Reduced high-density lipoprotein (HDL) cholesterol: less than 40 mg per dL in men or less than 50 mg per dL in women
Elevated fasting blood glucose (blood sugar): 100 mg per dL or greater
Elevated blood pressure: systolic 130 mmHg or higher and/or diastolic 85 mmHg or higher
What Causes It?
The metabolic dysfunctions characterizing metabolic syndrome are becoming increasingly common. Around one in three adults in the U.S. have metabolic syndrome. Increased high-calorie, low-fiber processed foods, increased sedentary lifestyles and decreased physical activity have all contributed to the rising incidence of metabolic syndrome.
Some key lifestyle factors that can contribute to the development of metabolic syndrome include:
A lack of physical activity and a sedentary lifestyle
An imbalanced diet with high-calorie, low-fiber, and processed foods
Not getting enough good quality sleep or circumstances that throw off circadian rhythms like shift work
Smoking
Excessive and unmanaged stress
Imbalances in the gut microbiome (Dysbiosis)
Metabolic syndrome is also more common in people with certain conditions, such as polycystic ovary syndrome (PCOS) and nonalcoholic fatty liver disease (NAFLD), which involve dysregulated inflammation, microbiome balance, and insulin and blood sugar levels.
How Do You Address Metabolic Syndrome?
Get a thorough workup. Evaluate the underlying metabolic dysfunction and the root causes contributing to them. Blood work can detect abnormalities in insulin, blood glucose processing, and cholesterol. Testing can also evaluate imbalances in the gut microbiome and any resulting detrimental metabolic changes, such as increased inflammatory markers, insulin, triglycerides, and glucose levels.
Eat a balanced whole-food diet. Diets rich in fiber, vegetables, legumes, and other high-quality proteins like wild fish and grass-fed meats are associated with more balanced weight and fat distribution, less insulin resistance, and improved markers of inflammation and fat and sugar metabolism. This diet focuses on high-fiber and complex carbohydrates and avoids processed and added sugars to keep blood sugars balanced. In addition, polyunsaturated omega-3 fatty acids in foods like salmon and walnuts positively impact blood pressure, insulin, and triglycerides.
Stay active.
Balance the microbiome. A diverse plant-focused diet rich in dietary fiber supports balanced gut bacteria that promote a healthy gut lining and proper digestion, weight, and blood sugar balance. These types of diets are naturally rich in polyphenols and long-chain omega-3 polyunsaturated fatty acids, which significantly increase gut microbial diversity and the ratio of Firmicutes/Bacteroidetes to positively impact glucose and lipid metabolism, improving the management and prevention of metabolic syndrome.
Manage stress and get enough sleep. Finding a meaningful practice for managing stress (exercise, walking, breathwork, time in nature, time with friends, meditation) and maintaining a regular sleep routine is critical for a balanced metabolism in the long term.
Avoid smoking.
