What Is Metabolic Syndrome? Everything You Need to Know
Dr. Eric Berg
06/01/2024It’s estimated that a third of U.S. adults have metabolic syndrome. This widespread health issue is characterized by a combination of high blood pressure, elevated blood sugar, excess body fat, and abnormal cholesterol and triglyceride levels.
Individuals with metabolic syndrome are at risk of developing severe health issues such as type 2 diabetes, coronary artery disease, heart attack, and stroke.
Here’s everything you need to know about metabolic syndrome and how to restore metabolic health by implementing dietary and lifestyle changes.
What is metabolic syndrome?
Also known as syndrome X or insulin resistance syndrome, metabolic syndrome occurs when a person simultaneously has at least three metabolic disorders.
These conditions include:
Elevated blood pressure
High blood sugar
Abnormal cholesterol levels
Increased blood triglyceride levels
Metabolic syndrome is a warning sign, signaling significant metabolic and hormonal imbalances and an increased risk of developing potentially life-threatening chronic conditions such as heart disease, type 2 diabetes, and cancer.
Watch this video to discover metabolic syndrome’s origins as a protective mechanism and why it’s now a serious health concern.
The Shocking Truth About Metabolic Syndrome (Syndrome X) Revealed
Symptoms of metabolic syndrome
In its early stages, there may not be noticeable symptoms that could indicate the underlying health conditions associated with metabolic syndrome.
However, as metabolic imbalances worsen, increasingly more physiological functions can be disrupted. This explains why metabolic syndrome can present a wide range of signs and symptoms.
Here are common symptoms linked to metabolic syndrome.
Persistent fatigue
Energy crashes, especially after eating
Difficulty concentrating
Brain fog
Bloating
Water retention
Rapid weight gain
Numbness or tingling in hands and feet
Joint pain and stiffness
Chronic inflammation
Shortness of breath
Sleep apnea and snoring
Diagnostic Criteria for Metabolic Syndrome
Unfortunately, symptoms related to metabolic disorders often remain undetected until these imbalances reach a critical stage.
This highlights the importance of regular health screenings to evaluate metabolic health, which is crucial for the early detection and diagnosis of metabolic syndrome.
The National Heart, Lung, and Blood Institute published data outlining the value ranges of health markers used to assess metabolic health and diagnostic criteria for metabolic syndrome.
These values are considered normal and not indicative of metabolic syndrome:
Blood pressure less than 120/80 mmHg (millimeters of mercury)
Fasting blood glucose between 70 and 99 mg/dL (milligrams per deciliter)
Triglyceride levels less than 150 mg/dL
HDL (high-density lipoprotein) cholesterol at or above 60 mg/dL
Metabolic syndrome is diagnosed when three or more of the following conditions are present:
Blood pressure consistently at or above 130/85 mmHg
Fasting blood glucose higher than 100 mg/dL
Triglyceride levels consistently above 150 mg/dL
HDL cholesterol lower than 50 mg/dL for women and 40 mg/dL for men.
While routine tests evaluate LDL and HDL cholesterol, performing an advanced lipid profile to better understand the body’s cholesterol balance can be beneficial.
“The advanced lipid profile offers a more comprehensive understanding of an individual's cholesterol status by measuring both the small, dense LDL particles, which are considered dangerous, and the large, buoyant LDL particles, which are less harmful,” says Dr. Berg.
Causes of metabolic syndrome
While the precise causes are complex and not entirely defined, many experts agree that dietary and lifestyle choices play a significant role in the development of metabolic syndrome.
Research published in Current Vascular Pharmacology emphasizes this point, encouraging that when addressing metabolic disorders, “preventive healthcare should focus on changing lifestyle in order to reduce obesity and increase physical activity.”
Here are two of the primary causes associated with metabolic syndrome.
1. Poor dietary habits
A diet high in refined carbohydrates and sugars significantly affects metabolic health by increasing the body's demand for insulin.
Insulin is an essential hormone that stimulates various metabolic pathways and regulates energy storage.
Released in response to carbohydrate intake, insulin signals cells to absorb glucose. This enables cellular energy production, helps maintain blood sugar balance, and signals the liver to convert excess blood sugar into fatty acids for storage.
However, regularly consuming carbs and sugars can cause persistently high insulin levels. This can desensitize cells to insulin’s signaling and lead to elevated blood glucose levels, a core component of metabolic syndrome.
Over time, this insulin resistance can contribute to other conditions associated with metabolic syndrome, including high triglycerides, hypertension, and obesity.
2. Lack of physical activity
A sedentary lifestyle substantially raises the risk of metabolic syndrome.
Evidence published in Frontiers in Physiology shows that physical inactivity promotes the accumulation of visceral fat. This type of fat is associated with systemic inflammation, which is linked to insulin resistance and explains why overweight or obese individuals are at increased risk of metabolic syndrome.
This highlights the importance of engaging in regular physical activity as a powerful tool for preventing and managing metabolic disorders.
Research published in Frontiers in Endocrinology underscores this point and summarizes, "Physical activity represents a potent, non-pharmacological intervention delaying the onset of over 40 chronic metabolic and cardiovascular diseases.”
Risk factors for metabolic syndrome
Insulin resistance is believed to be the leading cause of all conditions associated with metabolic syndrome.
In addition to a sedentary lifestyle and poor dietary choices, various other factors can contribute to insulin resistance.
Risk factors linked to insulin resistance and metabolic syndrome include:
Obesity
Alcohol consumption
Ethnicity
Chronic stress
Poor sleep
Additionally, the risk of metabolic syndrome increases with age. This trend underscores the importance of proactive health measures early in life to reduce future complications.
According to data published by the Centers for Disease Control and Prevention (CDC), “prevalence of metabolic syndrome increased from about 10 percent among 18 to 29-year-olds in all race and ethnic groups to almost 70 percent among 70+-year-old adult females.”
5 ways to reduce the risk of metabolic syndrome
The majority of risk factors linked to metabolic syndrome can be mitigated by implementing beneficial dietary and lifestyle changes.
Here are five steps you can take to reduce the risk of developing metabolic syndrome.
1. Limit carbohydrates and sugars
The common denominator of all conditions related to metabolic syndrome is insulin resistance, which is primarily influenced by diet.
Adopting a diet optimized to support steady blood sugar and insulin levels, such as Healthy Keto®, can help prevent and potentially reverse insulin resistance and reduce the risk of metabolic syndrome.
2. Intermittent fasting
Intermittent fasting is an excellent strategy to reduce the risk of metabolic syndrome and promote overall health.
Research published in Nutrients investigated the effects of intermittent fasting and found that it improved several metabolic markers, including body weight, glucose metabolism, lipid profile, and blood pressure.
3. Regular physical activity
Evidence published in Diabetologia emphasizes the powerful impact of exercise, stating, "Regular exercise and physical activity has a pronounced protective effect against metabolic disease."
Their research found that just 150 minutes per week of moderate to vigorous physical activity decreases the risk of metabolic disorders by an impressive 30 percent.
The benefits of consistent physical activity include improved insulin sensitivity and reduced storage of visceral and ectopic fat, critical factors in preventing and managing metabolic syndrome.
4. Avoid alcohol
Alcohol use is a well-known trigger of inflammation and has various harmful metabolic consequences.
A study published in Scientific Reports found that a significant proportion of individuals with alcohol use disorder display one or more of the diagnostic criteria for metabolic syndrome.
Alcohol is linked to weight gain, insulin resistance, and elevated blood pressure, all of which increase the risk of metabolic syndrome.
5. Stress reduction
Engaging in practices such as stretching or deep breathing exercises can be an effective way to manage stress levels.
Reducing chronic stress is critical as stress triggers the release of cortisol, a hormone that can exacerbate metabolic syndrome. Cortisol can contribute to elevated blood pressure, abdominal fat storage, poor blood sugar control, and insulin resistance.
Research published in Nature Reviews Endocrinology states, "Stress can affect features of metabolic dysfunction, such as insulin resistance, glucose, and lipid homeostasis."
How to start Healthy Keto® and intermittent fasting
One of the best ways to restore metabolic health and prevent metabolic syndrome is to adopt a low-carb diet and practice intermittent fasting.
The Healthy Keto diet prioritizes eating whole foods, focusing on organic and non-GMO options whenever possible while limiting carbohydrate intake.
By avoiding processed foods with harmful additives, refined carbs, and sugar, Healthy Keto promotes balanced blood sugar levels, which is crucial to preventing and managing insulin resistance and metabolic syndrome.
Here’s how you can get started with Healthy Keto and intermittent fasting.
Calculate macronutrient needs
You can use this online keto calculator to determine your macronutrient needs.
It’s recommended to obtain around 70 to 80 percent of your calories from healthy fats, 15 to 25 percent from high-quality protein, and 5 to 10 percent from fibrous carbohydrates such as low-glycemic vegetables and berries.
To maintain balanced blood sugar levels, it’s vital to limit your daily carbohydrate intake to no more than 50 grams of net carbs.
Net carbs are calculated by subtracting the fiber content of a food from its total carb count.
Focus on nutrient-rich meals
Choose healthy fat sources, including avocado, unrefined coconut, and extra virgin olive oil, and avoid inflammatory fats such as vegetable oil, peanut oil, and seed oils.
Focus on high-quality protein options such as grass-fed, pasture-raised, and wild-caught meats, oily fish, and full-fat dairy.
Aim for 7 to 10 cups of vegetables daily, choose organic produce, and opt for nutrient-dense vegetables such as dark leafy greens.
Avoid sugar, grains, fruit, and starchy vegetables to prevent blood sugar spikes and insulin imbalances, which cause perpetual food cravings, hunger, and fatigue.
In addition, starting your meals with vegetables or salad promotes digestive functions and helps buffer potential insulin spikes after eating.
Those new to keto may benefit from planning a week of keto-friendly meals to avoid uncertainty or temptation that could derail your diet goals.
The best type of intermittent fasting for beginners
There are many types of intermittent fasting, such as OMAD (one meal a day), alternate-day fasting, and time-restrictive eating.
Time-restrictive eating involves cycling between fasting periods and eating windows and is the ideal fast for beginners.
It's recommended to follow the 18:6 fasting pattern, characterized by abstaining from food for 18 hours and eating during a six-hour window.
”During periods of caloric restriction, the body is forced to burn stored body fat to generate energy. This explains why fasting is a highly effective weight-loss strategy,” says Dr. Berg.
How to start 18:6 intermittent fasting
To get started with 18:6 fasting, choose a six-hour eating window. Most people skip breakfast and start their fast after an early dinner, which helps achieve an 18-hour fast.
During the fast, consume zero-calorie beverages such as water, herbal tea, and black coffee. In addition, using a zero-sugar electrolyte powder can help boost energy levels and keep you hydrated.
Experiment with adding grass-fed butter or MCT oil to your coffee to keep you satiated until your fast is over.
Combining intermittent fasting with Healthy Keto can maximize the metabolic health benefits of caloric restriction by promoting fat-burning during your eating window.
It’s also crucial to avoid snacking in between meals. If you're still hungry after eating, add more healthy fats to your meals to promote satiety and curb cravings.
Fasting is generally considered safe for most adults. However, consult a healthcare professional for personalized advice before starting any new fasting regimen, especially if you have underlying health conditions or are taking medications.
Key takeaways
Metabolic syndrome is a cluster of metabolic imbalances, including obesity, high blood pressure, elevated blood sugar, and abnormal lipid levels.
To manage and potentially reverse metabolic syndrome, it’s vital to adopt a healthy diet low in carbohydrates, practice intermittent fasting, engage in regular physical activity, and utilize stress management techniques.
FAQ
1. What is metabolic syndrome?
Metabolic syndrome is a cluster of metabolic imbalances, including obesity, insulin resistance, high blood pressure, poor blood sugar control, and abnormal blood lipid levels.
Also known as insulin resistance syndrome, metabolic syndrome indicates an increased risk of serious health problems such as cardiovascular disease, type 2 diabetes, and stroke.
2. What are the signs of metabolic syndrome?
Signs of metabolic syndrome include abdominal obesity, high triglyceride levels, cholesterol imbalances, high blood pressure, and elevated fasting blood sugar.
3. Are insulin resistance and metabolic syndrome the same?
Yes, metabolic syndrome is synonymous with insulin resistance, as insulin resistance plays a significant role in developing all of the conditions associated with metabolic syndrome.
4. Does metabolic syndrome go away?
Metabolic syndrome will not go away without making beneficial dietary and lifestyle changes to restore metabolic health.
Adopting a nutritious low-carb diet such as Healthy Keto®, practicing intermittent fasting, incorporating daily physical activity, and avoiding alcohol are all effective strategies that can aid in managing and reversing metabolic syndrome.
5. What is the best diet for metabolic syndrome?
A diet that limits carbohydrates, sugar, and processed foods while focusing on nutrient-dense whole foods such as Healthy Keto® is the most beneficial dietary approach to improve metabolic syndrome.
6. How is metabolic syndrome diagnosed?
Metabolic syndrome is diagnosed when an individual meets specific criteria based on a combination of medical assessments. These criteria include abdominal obesity, high blood pressure, elevated fasting blood glucose, and abnormal blood lipid levels.
An individual who has at least three of these conditions simultaneously will likely be diagnosed with metabolic syndrome.
Sources
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