Metabolic Syndrome: What You Need To Know

The prevalence of metabolic syndrome recently has been increasing steadily. Obesity is one of the factors that can impair metabolic health and lead to the development of metabolic syndrome. Addressing metabolic syndrome is crucial because it increases the risk of developing other diseases such as type 2 diabetes and cardiovascular disease. (1)

The good news is that research has shown an association between specific dietary and lifestyle interventions and the prevention or reversal of metabolic syndrome. So let’s dig deeper to learn more about how evidence-based intervention can address metabolic syndrome.

Metabolic Syndrome Defined

Metabolic syndrome is often called insulin resistance syndrome, syndrome X, and obesity syndrome, (2) and is considered a group of metabolic abnormalities (1,2). Metabolic syndrome is identified by the presence of at least three of the following five metabolic risk factors:

• Elevated blood pressure (higher than 130/85 mmHg)

• Elevated blood sugar levels (identified as insulin resistance)

• A waistline greater than 40 inches in men and 35 inches in women

• Elevated triglyceride levels

• Low level of HDL (good) cholesterol

Metabolic Syndrome Risk Factors

Obesity is the primary risk factor associated with metabolic syndrome.

Additional risk factors include: (3)

• Obesity around the midsection and upper portions of your body.

• Insulin resistance, which is a condition that makes it harder for the body to utilize sugar.

Factors that may increase your risk of developing metabolic syndrome include:(3)

• Age - risk is greater as age increases (2)

• Metabolic syndrome runs in the family (2)

• Sedentary lifestyle, inadequate physical activity (2)

• Women with a polycystic ovary syndrome (2)

• Deficiencies in various nutrients such as vitamin B, vitamin D, vitamin E, carotenoids (4)

Lifestyle adjustments to manage metabolic syndrome

Treating Metabolic syndrome can take many forms depending on the risk factors present.

One of the main goals of treatment is to reduce weight and obtain optimal body weight. (3)

Interventions highlighting lifestyle aid in a reduction in weight and loss and improve metabolic risk factors such as:

• Healthy improvements to diet

• Incorporating dietary supplements

• Regular physical activity

• Getting enough sleep each night

Diet Plans that benefit metabolic syndrome

Diet plays a critical role in reducing metabolic risk factors and improving overall health outcomes. Diets that have been identified as beneficial for individuals managing metabolic syndrome and following the Mediterranean diet, the DASH diet, or a vegetarian diet. These diets encourage a reduction in the consumption of animal products, mainly processed meats, in the Mediterranean diet. (5)

Foods to limit or avoid when managing metabolic syndrome include:

• Refined carbohydrates. Aim to limit/avoid sweetened beverages that may increase the risk of metabolic syndrome when consumed daily. (6)

• Diet sodas are associated with an increased risk of metabolic syndrome as well as type 2 diabetes when consumption was daily (6)

• Saturated and trans fats found in fried foods and including margarine, shortening, and palm oil have been found to impair metabolic health and increase the risk of metabolic syndrome and cardiovascular disease. (6)

Foods to incorporate into your diet when managing metabolic syndrome include:

• Avocados, nuts, seeds, and olives are all sources of monounsaturated fatty acids.

• Oily fish, walnuts, and flax seeds are all sources of polyunsaturated fatty acids.

• Fruit and vegetables

• Cinnamon, garlic, turmeric are herbs that provide antioxidants and have anti-inflammatory properties. (4)

• Whole grains provide a source of fiber and can play a role in improving insulin sensitivity and the reduction in the risk of developing diabetes.

Supplements for metabolic syndrome

It is always a good idea to talk with your doctor or nutritionist when considering adding supplements to your daily routine to manage metabolic syndrome. A few supplements you can benefit from are:

• Chromium: A trace mineral that plays a crucial role in metabolizing carbohydrates and fats and as a result improving insulin sensitivity. It is important to take this supplement away from other supplements and medications. The dose for optimal Impact would be 200-1000 mcg. A beneficial addition to your diet could be to sprinkle brewers yeast onto a salad or soup (1 Tbsp provides 60 mcg of chromium).(7)

• Magnesium: Magnesium is a plays a major role in many of our bodily functions. Including the right dosage of Magnesium may Improve metabolic syndrome by reducing blood pressure, hyperglycemia and hypertriglyceridemia. (8) The dose for optimal Impact would be 100 mg-400 mg per day of magnesium glycinate.

• Omega-3 fatty acids (EPA & DHA): Omega-3 fatty acids are known for their anti-inflammatory properties and are found in oily fish such as herring, mackerel, salmon, and sardines. Omega-3 fatty acids are associated with an Improvement body composition and reduce obesity related metabolic changes. (9)

Exercise and Metabolic Syndrome

A modifiable risk factor for metabolic syndrome is physical activity. You don’t have to spend hours at the gym, small consistent steps can make a significant difference. High-intensity interval training (HIIT) is a type of cardiovascular exercise that alternates between high-intensity and low-intensity exercise or resting for a period of time. Studies have shown that HIIT may improve metabolic syndrome and cardiorespiratory fitness. (10)

Sleep Matters

Another modifiable risk factor for metabolic syndrome is sleep. Sleep apneaand disordered breathing during sleep has been associated with metabolic syndrome.If you feel tired and not completely rested upon rising in the morning, it may be something you can address with your doctor. (11,12)

TheVerdict

Metabolic syndrome is associated with various metabolic factors that are preventable.Dietary and lifestyle modification is beneficial In managing this condition.Slow and consistent changes including physical exercise, avoiding nutritional deficiencies, and optimizing sleep can all play a major role in preventing and managing metabolic syndrome.

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References

1. Swarup S, Goyal A, Grigorova Y, Zeltser R. Metabolic Syndrome. Ncbi.nlm.nih.gov. https://www.ncbi.nlm.nih.gov/books/NBK459248/. Published 2021. Accessed October 14, 2021.

2. Rochlani Y, Pothineni NV, Kovelamudi S, Mehta JL. Metabolic syndrome: pathophysiology, management, and modulation by natural compounds. Ther Adv Cardiovasc Dis. 2017;11(8):215-225. doi:10.1177/1753944717711379

3. Metabolic Syndrome | NHLBI, NIH. Nhlbi.nih.gov. https://www.nhlbi.nih.gov/health-topics/metabolic-syndrome. Published 2021. Accessed October 14, 2021.

4. Kodentsova VM, Risnik DV, Sharafetdinov KK, Nikityuk DB. Vitamins in diet of patients with metabolic syndrome. Ter Arkh. 2019;91(2):118-125. doi:10.26442/00403660.2019.02.000097

5. Bakaloudi DR, Chrysoula L, Kotzakioulafi E, Theodoridis X, Chourdakis M. Impact of the Level of Adherence to Mediterranean Diet on the Parameters of Metabolic Syndrome: A Systematic Review and Meta-Analysis of Observational Studies. Nutrients. 2021;13(5):1514. Published 2021 Apr 30. doi:10.3390/nu13051514

6. Pérez-Martínez P, Mikhailidis DP, Athyros VG, et al. Lifestyle recommendations for the prevention and management of metabolic syndrome: an international panel recommendation. Nutr Rev. 2017;75(5):307-326. doi:10.1093/nutrit/nux014

7. Cefalu WT, Hu FB. Role of chromium in human health and in diabetes [published correction appears in Diabetes Care. 2013 Sep;36(9):2872]. Diabetes Care. 2004;27(11):2741-2751. doi:10.2337/diacare.27.11.2741

8. Piuri G, Zocchi M, Della Porta M, et al. Magnesium in Obesity, Metabolic Syndrome, and Type 2 Diabetes. Nutrients. 2021;13(2):320. Published 2021 Jan 22. doi:10.3390/nu13020320

9. Albracht-Schulte K, Kalupahana NS, Ramalingam L, et al. Omega-3 fatty acids in obesity and metabolic syndrome: a mechanistic update. J Nutr Biochem. 2018;58:1-16. doi:10.1016/j.jnutbio.2018.02.012

10. Guio de Prada V, Ortega JF, Morales-Palomo F, Ramirez-Jimenez M, Moreno-Cabañas A, Mora-Rodriguez R. Women with metabolic syndrome show similar health benefits from high-intensity interval training than men. PLoS One. 2019;14(12):e0225893. Published 2019 Dec 10. doi:10.1371/journal.pone.0225893

11. Smiley A, King D, Bidulescu A. The Association between Sleep Duration and Metabolic Syndrome: The NHANES 2013/2014. Nutrients. 2019;11(11):2582. Published 2019 Oct 26. doi:10.3390/nu11112582

12. Koren D, Dumin M, Gozal D. Role of sleep quality in the metabolic syndrome. Diabetes Metab Syndr Obes. 2016;9:281-310. Published 2016 Aug 25. doi:10.2147/DMSO.S95120