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November 2025
What is Metabolic Syndrome?
Metabolic syndrome (MeS) has been designated as a global pandemic, affecting millions of people worldwide. MeS is a group of health conditions that increases the risk of heart disease, stroke and diabetes. It can cause other health issues as well; however, it can be treated with diet and lifestyle changes.
Causes & Symptoms of MeS
Metabolic syndrome is closely linked to weight, inactivity and insulin resistance, however, there may be a few other causes:
- Weight – Central obesity stimulates inflammatory compounds including C-reactive protein, contributing to insulin resistance & elevated blood sugar.
- Insulin resistance – The cells in the body do not respond adequately to insulin. Blood sugar increases even though more insulin is being made.
- Diabetes – A family history of type 2 diabetes or if you had gestational diabetes.
- Other Conditions – Fatty liver, sleep apnea and polycystic ovary syndrome.
Symptoms will vary based on which risk factors you have. High blood pressure, triglycerides and low HDL cholesterol usually do not cause symptoms. High blood sugar may cause blurred vision, increased thirst, urination and fatigue.
Risk Factors for MeS
If you have three or more of these risk factors, you have MeS:
- Blood Pressure – above 130/85.
- Abdominal (central) Obesity – a waist circumference of more than 40” in men and 35” in woman.
- Elevated Triglycerides (this is a blood fat) – levels should be less than 150 mg/dl.
- Low levels of HDL Cholesterol – less than 40 mg/dl in men and 50 mg/dl in woman.
- Elevated Blood Sugar (insulin resistance) – fasting blood sugar of 100 mg/dl or greater.
If you have at least one risk factor, ask your health care provider to check other factors linked to metabolic syndrome.
Prevention & Treatment
Metabolic syndrome is the result of a number of factors, putting overall health at risk. It may be prevented or treated in part through a healthy lifestyle to include:
- Maintain a healthy weight, get adequate quality sleep, avoid smoking, & manage stress.
- Choose a healthy eating pattern that is rich in colorful vegetables, fruits, legumes, lean protein with mostly fish and poultry, whole grains, low fat dairy and healthy fats in moderation.
- Avoid highly processed foods, limit saturated fats and added sugar.
Meal timing matters. Be sure to have breakfast and lunch, avoid skipping meals and minimize night eating.
Include regular physical activity. Pick an activity, start slowly and build on it. Engage in different activities to keep your interest and for maximum benefits. Aim for 30 minutes most days of the week (this can be split up). Always check with your health care provider before beginning any exercise program.
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