Do you have stubborn belly weight you can’t get rid of? If you’re over 40, sometimes that is tough due to hormones, deficiencies, and infections. And if you have any autoimmune issues or other medical conditions, those can affect it s well. But it may be due to something else.
Have you heard of Metabolic Syndrome?
Did you know that one-third of Americans (and the world population) have it?
If you have weight gain especially around your belly, stomach issues, fatigue, poor sleep, mood issues, and are beginning to see your blood pressure creeping up, those symptoms may be due to Metabolic Syndrome.
A syndrome is simply a way scientists classify symptoms by grouping a cluster of symptoms together. Metabolic Syndrome is a cluster of conditions associated with the development of cardiovascular disease, stroke, and type 2 diabetes.
Now you don’t want to have it because it increases your risk of Congestive Heart Failure, stroke, and many other chronic diseases.
So how do you know if you have it? To be diagnosed with Metabolic Syndrome, the American Heart Association says you have at least 3 out of the 5 risk factors.
Here are 5 Risk Factors for Metabolic Syndrome.
- Too much body fat around the waist
- High blood pressure
- High triglyceride levels
- High cholesterol levels
- High blood sugar level
Let’s explore each of these in more depth.
Too much belly fat: This means your waist circumference is greater than 35 inches if you’re a woman or 40 inches if you’re a man. Some experts even say it should be under those amounts. That’s really the maximum. If you have an apple-shaped body, that’s a sign you have too much fat around your waist. If you are obese, then you already know you have too much belly fat.
High blood pressure: Take your blood pressure. If your numbers are 130/85 or higher (either number can be high), then you’re at risk of Metabolic Syndrome. Now if you’re already on blood pressure medicine, then you are at risk.
High triglyceride levels: Triglycerides are a type of fat (also called lipid) in your blood. We need fat for many reasons. Triglycerides store unused calories and provide your body with energy. So they aren’t necessarily “bad.” It’s only if we have too many. So if your fasting triglyceride level is 150 mg/dL or higher, that’s considered too high. And if you’re already taking medication for this, then you’re at risk of Metabolic Syndrome. If triglycerides are high, some symptoms include short-term memory loss, swelling of the liver and spleen, stomach pain, pancreatic inflammation, and flushing skin.
Too low HDL cholesterol level: Cholesterol is just another type of fat in your body. Not all cholesterol is bad. We actually need it to build cells, make hormones, and help our metabolism and digestion work properly. But if you have more of the “bad” (LDL Low-Density Lipoproteins) type rather than the “good” (HDL High-Density Lipoproteins) type, that’s where a problem arises. High LDL can cause a buildup of plaque in your arteries which may lead to arterial diseases. These include Cardiac Arterial Disease, which is a blocked blood flow to your heart, Or if you have a blockage to your brain, you’re more at risk for a stroke. So when LDL is high, you are more at risk for heart disease and a stroke. You want LDL to be below 100 mg/dL, HDL to be above 60 mg/dL, and total cholesterol below 200.
High fasting blood glucose (sugar) level: This measures the blood sugar level after fasting for 8 – 12 hours. You want yours to be under 100 mg/dL. If it’s 100-125 mg/dL, this indicates prediabetes. If 126 mg/dL or above, this indicates high blood sugar or diabetes. If your blood sugar is too high, you may notice signs of diabetes such as increased thirst or urination, fatigue, and blurred vision.
Now the good news! You do have control over many things that can help. Your aim is for a healthy overall lifestyle. Becoming aware of these risk factors is important because now you’re ready to do something.
Practical Steps You Can Take to Decrease Your Risk:
Eat a healthy diet. You knew I was going to say that, right? : ) Choose protein, fruit, vegetables, nuts and seeds, small amounts of healthy fats such as olive, coconut, or avocado oil, and some whole grains. Think low processed and sugary foods.
Move more. Exercise in some way each day. Inactivity is one factor that can lead to metabolic syndrome. So even if it’s just a short walk, do it. This is a good gentle type of movement, especially if you have joint pain or chronic health issues. Plus, it lifts your mood.
Maintain a healthy weight. Look at your BMI (body mass index) and try to keep it below 25. Slow and steady is best way to do this. Not a rapid loss like in liquid fasts or fad diets. Your goal is to maintain a healthy weight for your body, not to be thin as a rail.
Stop smoking and limit/eliminate alcohol. Alcohol provides empty sugary calories and can raise blood pressure. And we all know smoking hurts your entire body. And both are expensive.
Work with a health practitioner to monitor your levels. You may need medications right now. No shame in that. But often after you can lose some weight, continue to eat healthy, exercise, and maintain a healthy lifestyle, you may be able to decrease or eliminate those medications. But don’t do that on your own. Talk to your own medical practitioner about it. And as a Health and Wellness Coach, I can help with your overall plan, daily steps and accountability to maintain a healthy lifestyle. I would love being part of your team.
Hope that was helpful in breaking down Metabolic Syndrome, the causes, risk factors, and practical steps you can do beginning today to help prevent it or to help you decrease the symptoms. If you need support, please reach out to me by clicking here.
I am a National Board Certified Health and Wellness Coach and help women over 40 who have fatigue, brain fog, bloating, weight issues, as well as hormonal issues including thyroid and autoimmune conditions. We focus on nutrition and lifestyle factors to help you have more energy, think clearer, and fit into your favorite jeans again. You can do this! You just might need some help from someone who’s been there herself and worked with clients – helping guide, support, and encourage you each step of the way. Contact me here to set up a free 20 minute strategy session to see how we can work together. — Leah Cheshire, NBC-HWC
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