Last Updated on 9 June 2024 by Brisbane Livewell Clinic
Metabolic Syndrome (MetS) is an accumulation of several disorders (1), estimated to affect over a billion people worldwide. (2) While the prevalence of MetS increases with age, (3) studies show a substantial increase in healthy young adults between ages 24 to 39, driven mostly by obesity. (4) Despite the strong association with obesity, people within a healthy weight range can also have MetS. Although less prevalent among normal-weight adults than among overweight and obese adults, MetS can and does occur. (5)
With the risks to health being significant, we’re delving in to the diet and lifestyle approaches to prevent and manage Metabolic syndrome. With natural medicine focusing heavily on prevention, this is one diagnosis that may be avoided with diet and lifestyle changes. Early intervention is key to halt progression of the metabolic markers which can be considered as early warning signs including weight gain, high blood pressure and insulin resistance.
Matching up the Signs of Metabolic Syndrome
The presence of metabolic syndrome is defined as having 3 of the following 5 criteria: (5)
- central obesity/ high waist circumference
- elevated blood glucose
- elevated triglycerides
- low levels of high-density lipoprotein (HDL) cholesterol
- elevated blood pressure
These criteria together raise the risk of developing: (1)
- atherosclerotic cardiovascular disease
- insulin resistance and diabetes mellitus
- vascular and neurological complications
Metabolic Syndrome Prevention and Management
Diet – plays a causative role since high calorie intake leads to visceral adiposity (central obesity), which has been shown to be an important trigger activating most of the pathways of MetS. (6) The energy imbalance in MetS favours fat accumulation on different tissues, (2) making a healthy, balanced diet vital. Avoiding a high sugar/high fructose diet – should be the primary dietary intervention due to the diverse metabolic implications that fructose ingestion causes. The development of metabolic abnormalities and eventually MetS can be attributed to fructose triggering a cascade of events. Fructose increases production of very light density lipoproteins (VLDL), increases triglycerides, then stores them in adipose tissue, leading to obesity. (2)
A healthy gut microbiome – prevents many cardiovascular diseases as well as MetS and diabetes, (3) while sugar and fructose can wreak havoc on gut health. A focus on foods with medicinal and health giving qualities – is a cornerstone in preventing and managing metabolic disorders. Green tea has been found to significantly reduce BMI and waist circumference and improve lipid metabolism. (3) The Mediterranean Diet – has evidence showing a beneficial role, with several dietary factors known to prevent MetS including: (3)
- olive oil
- cinnamon
- rosemary
- soy isoflavones
- citrus products
Saving Metabolic Health With Sleep
Sleep health and hygiene are important elements to consider in MetS because sleep apnea and sleep deprivation can lead to development of the syndrome. Well managed sleep apnoea may have real benefit, with studies showing that patients with moderate to severe sleep apnoea, who achieved 3 months of continuous positive airway pressure reduced their blood pressure. This insight shows that quality sleep may potentially reverse some metabolic syndrome abnormalities. (1)
Make time to Exercise
Exercise could be considered to be the most important intervention when it comes to metabolic health because it can lower body weight, cholesterol, blood pressure, and blood glucose at the same time. (1)
Meet with us to discuss Metabolic Health and More
Often times when patients present to clinic, they may associate poor diet and lifestyle habits as the cause of their problem but are searching for clarity, answers and guidance about making the right choices for their personal circumstances. Any change for better health can make all the difference. Checking in with a qualified Naturopath, Nutritionist or Dietician could be all the change needed to manage better metabolic health, and better health overall.
