What is metabolic syndrome and how can you fight it?

Metabolic syndrome is not a disease in itself, but a group of factors that point to a dysfunctional metabolism , and that can lead to life-threatening diseases. To know what metabolic syndrome is, it is important to know how it occurs in our body.

Metabolic syndrome damages blood vessels and greatly increases the risk of diabetes, heart attacks, strokes, dementia, kidney disease, fatty liver, vision problems, and many other conditions.

Symptoms of metabolic syndrome

According to experts, a person suffers from metabolic syndrome if at least 3 of the following occur:

  • Resting blood pressure of 130/85 or higher , or currently taking blood pressure-lowering medications.
  • Waist circumference greater than 89 cm in women and greater than 101 cm in men . The measurement is generally taken from 2 cm above the highest part of the pelvic bone. The circumference around the belly button is a good approximation.
  • HDL cholesterol or good cholesterol less than 40 mg / dL in men and less than 50 mg / dL in women , or currently taking medications that increase HDL.
  • Fasting triglyceride level of 150 mg / dL or higher , or currently taking medications to lower triglycerides.
  • Fasting blood glucose (blood sugar) level of 100 mg / dL or more .

How does metabolic syndrome start?

To better understand what metabolic syndrome is, it is important to know the risk factors that cause it and when it begins to develop. Metabolic syndrome generally begins with insulin resistance , which occurs when cells reject it.

síntomas del síndrome metabólico

This is what happens in our bodies. Normally, we transform the sugars and starches we eat into a form of sugar called glucose . The bloodstream carries glucose to the cells of the body. Insulin, a hormone produced by the pancreas, “pulls” glucose into cells , where it is converted into energy. You are insulin resistant if your cells do not want to “accept” the insulin that comes in .

Therefore, the pancreas has to pump more insulin in an effort to open those “doors” of the cells to prevent blood sugar levels from getting too high . For this reason, the insulin levels of people with metabolic syndrome, prediabetes, or diabetes are often higher than the insulin levels of other people.

In about half of cases, resistance to insulin levels causes blood sugar and continue to increase the power onset type 2 diabetes (which appears when fasting glucose is 126 or more).

Ultimately, the pancreas can be damaged, as for years it has been at full capacity beyond its capacity, pumping out a lot of insulin and trying to get through the cell doors. When you cannot produce enough extra insulin to overcome insulin resistance, people who have had type 2 diabetes for many years must turn to insulin injections .

What are the causes of insulin resistance?

The vast majority of people with insulin resistance are overweight , but scientists say that genetic susceptibility also plays an important role, because many people who are at their ideal weight are insulin resistant while others who are very obese. not.

Besides being overweight and genetic tendencies, other factors that contribute to insulin resistance include:

  • Unhealthy diet : Even in people of normal weight, a diet high in fat and highly refined processed foods such as sugars, white bread and dry cereals is associated with an increased risk of developing insulin resistance and all other aspects of the syndrome metabolic.
  • Sedentary .
  • To smoke
  • Aging

How to prevent metabolic syndrome?

There is no specific treatment to treat metabolic syndrome: pharmaceutically, it is treated independently. People take one type of medicine, usually statins, to control cholesterol; another to lower blood pressure; another to lower triglycerides and others to treat hyperglycemia. To date, no drugs for insulin resistance have been approved.

A much steeper approach to treating the problem in general is the most natural way: a healthy diet and regular exercise . It is also the most effective way, because it targets the roots of the problem: poor diet, lack of physical activity and excess body fat, especially in the belly.

Excess belly fat is problematic because it is not just a latent sign of fat. Those fat cells, wrapped around organs like the liver and pancreas, are very active. They pump out hormones and other chemicals that raise blood pressure, worsen cholesterol levels, slow down our metabolism, and damage the delicate system through which insulin works, causing insulin resistance.

The chemicals that belly fat secretes also trigger inflammation throughout the body. Something really tricky, because high levels of inflammation are increasingly linked to an increased risk of heart attacks, strokes, osteoarthritis, and even Alzheimer’s disease.

Tips to prevent metabolic syndrome

Making lifestyle changes can help control metabolic syndrome. The goal is to pay attention to the factors that put cardiovascular disease at risk . If you are overweight or have diabetes, making small changes can go a long way. This includes exercising frequently, losing at least 10% of your body weight, and changing your eating habits.

cómo prevenir el síndrome metabólico

It is important to set reasonable goals that you can achieve. It is best to start by making small changes and progress little by little . These are the most important:

Lose excess weight

  • Follow a meal plan that is right for you.
  • You lose weight slowly and steadily . Try to lose about 10% of your current weight in the next 6 to 12 months.
  • Keep track of your weight .
  • Make the best decisions about your diet:
    • Sit at the table to eat.
    • Focus on your food. Don’t do other activities like watching television.
    • Don’t wait until you’re completely full to stop eating.
    • Don’t eat because you are bored, tired, stressed, or sad.

Eat a healthy diet

  • Eat more fruits and vegetables .
  • Eat lean meat .
  • Try to avoid fast food .
  • Bake or grill your food, avoid frying it.
  • Control the salt .
  • Cut down on saturated fats .
  • Go for whole foods .
  • Eat more fiber-rich foods , such as legumes, fruits, and vegetables.
  • Eat less sugar .
  • Limit or eliminate soda and other sugary drinks from your diet, including juices.

Get more exercise

  • Get some exercise every day .
  • Commit to getting more exercise.
  • Find ways to get more exercise throughout the day:
    • Park further from your destination.
    • Take the stairs instead of the elevator.
    • Do small exercises, such as lifting your legs or contracting your stomach, while sitting or lying in bed.

Visit your doctor

  • Get regular medical exams .
  • Ask your doctor for advice on a diet and exercise plan that is right for you.

Stop smoking and avoid alcohol

Ask your doctor if there are programs or medications to help you quit smoking . Quitting smoking will help you reach your goals, as it is the most dangerous risk factor for most diseases.