Here’s What Your Metabolism Is Telling You

We’ve all heard terms like ‘obese’ or ‘overweight,’ but it turns out… these are just symptoms of the problem. The real issue – the heart and source of many of these health problems – is something called metabolic syndrome.

If you didn’t know, metabolic syndrome is a growing health concern that disproportionately affects Black adults, with 35 percent of this population diagnosed compared to 31 percent of the general U.S. population, according to the Centers for Disease Control and Prevention.

But these statistics go deeper than just trouble losing weight. Metabolic syndrome is a silent alarm that your body is struggling with its metabolic processes. And from there? All kinds of increased risks of conditions like heart disease, stroke, type 2 diabetes, and more.

So let’s get to the bottom of it. Ready to break down the science behind metabolic syndrome and get the preventative strategies you need?

It might not be as hard as you think…

Understanding Metabolic Syndrome

Metabolic syndrome is a cluster of conditions that together raise your risk for heart disease, stroke, and type 2 diabetes. It’s called a “syndrome” because it involves multiple interconnected health issues that, when present together, contribute to one another.

According to the American Heart Association, you need to have three or more of the following to be diagnosed:

Abdominal Obesity – Waist circumference >40 inches (102 cm) in men and >35 inches (88 cm) in women.
High Triglyceride Levels – Levels ≥150 mg/dL (1.7 mmol/L)
Low HDL Cholesterol – Levels <40 mg/dL (1.0 mmol/L) in men and <50 mg/dL (1.3 mmol/L) in women
High Blood Pressure – Systolic ≥130 mmHg and Diastolic ≥85 mmHg
High Fasting Blood Sugar – Levels ≥100 mg/dL (5.6 mmol/L)

Just keep in mind that while these criteria are universally accepted, certain measurements may pose greater risks for certain people. For instance, some risk factors can manifest differently across ethnic groups, and Black adults may face more challenges in managing them due to genetic and environmental factors.

Why Metabolic Syndrome Is More Common in Black Adults

To understand how this multifaceted issue strikes the Black community hardest, we don’t need to look far. In fact, you can go right to the CDC’s National Health and Nutrition Examination Survey (NHANES) data from 1988–2012. These numbers show that metabolic syndrome has been on the rise across all demographic groups, with Black adults facing the worst of it.

Simply consider the alarming fact that non-Hispanic Black women are 20 percent more likely to have metabolic syndrome than non-Hispanic white women.

What’s causing this, you ask?

One of the key factors, unfortunately, is genetics. Research indicates that Black people may have a higher genetic predisposition to insulin resistance and abdominal obesity, which can make the whole issue far more complicated.

Then you have socioeconomic variables, such as limited options for clean, nutrient-dense foods, a lack of safe spaces for physical activity, and poor access to equitable, quality healthcare. From here, lifestyle factors worsen the problem even further, leading to high consumption of processed foods and harmful sedentary habits.

The Health Risks of Metabolic Syndrome

Metabolic syndrome doesn’t just increase your risk for heart disease and diabetes—it can lead to a whole cascade of unexpected diseases and disorders. With unhealthy cholesterol levels, plaque buildup in the arteries can contribute to heart attack and stroke.

In the case of Type 2 diabetes, kidney failure, nerve damage, and even vision loss can all result if the condition is poorly managed. And finally, there are also other problematic diseases linked to metabolic syndrome, such as fatty liver disease, sleep apnea, and even certain cancers.

Fortunately, there are numerous ways you can lower your risk factors and get back in the best shape of your life!

Preventative Strategies for Black Adults

If you face a higher burden because of your race, there’s no reason to lose your cool. Simple, daily, common-sense steps can go a long way.

As always, focus on a balanced meal plan. Make sure you have a ‘colorful plate’ so you’re getting all the important food groups, with complementary vitamins, minerals, and nutrients. This means a diet rich in fruits, vegetables, whole grains, lean proteins (like fish, beans, and lentils), and low-fat dairy.

Not sure where to start? Try the Dietary Approaches to Stop Hypertension (DASH) eating plan. It puts a special emphasis on foods that lower blood pressure and improve cholesterol.

Just make sure you’re avoiding processed foods, sugary drinks, and saturated fats commonly found in red meat and full-fat dairy. Also, don’t forget to reduce or eliminate harmful trans fats, which fill up many fried foods and baked goods.

According to one study in Atherosclerosis, Black women who participated in a community-based lifestyle intervention saw significant improvements in their metabolic markers, such as reduced waist circumference and lower blood pressure.

In addition to dieting, make sure to get out and sweat a little!

Aim for at least 150 minutes of moderate-intensity aerobic activity each week. Brisk walking should be plenty, or if you want to ratchet it up a notch, opt for 75 minutes of vigorous activity (like jogging). Whatever you choose, make sure to do it several days each week, adding muscle-strengthening exercises twice a week.

By exercising like this, with complementary exercises, you can improve your insulin sensitivity, lower your blood pressure, and keep your weight down. If walking and running aren’t your thing, you can always participate in dance classes such as Zumba or Afrobeat, or even join a sports league!

Remember: even a modest weight loss of five to 10 percent of your body weight can significantly improve metabolic health. It might not sound like a huge amount, but just 10 lbs can make a big difference.

And finally, avoid known poisons. That is to say, cut back on alcohol and cigarette smoking. If you didn’t know already, smoking is not just terrible for your lungs, but it also damages your blood vessels and boosts the risk of heart disease. Meanwhile, alcohol can jack up blood pressure and keep the weight coming back.

If you’re struggling with any of these suggestions, don’t feel bad about seeking help. Local community exercise groups, support networks, and healthcare clinics can help you curb even the worst of your habits.

So don’t delay! It’s not as difficult as you think; the hard part is getting the ball rolling. Once you’ve gotten into the habit of being healthier, you’ll love the way you feel and look! Just make sure you get your regular screenings for blood pressure, cholesterol, blood sugar, and waist circumference as well.

You can do it. Take charge of your health, enact small changes—like swapping soda for water, taking a daily walk, or joining a community fitness group—and watch as your metabolic health improves.

Your body is worth the investment.