With the start of a new year, many people are looking to make good on their resolutions. If shedding those pesky pounds is in your sights, you’ve got options. Unfortunately, losing weight doesn’t always go as planned. If you find yourself doing everything and still struggling to slim down, it might be more complicated than you think.
In fact, “metabolic syndrome” might be to blame.
Unfamiliar with the term? Let’s dive into all the important things you should know about metabolic syndrome and what you can do to overcome it!
What Is Metabolic Syndrome?
Turns out, metabolic syndrome isn’t just one, single condition. Rather, metabolic syndromes typically show up as various related conditions that can all contribute to potential health problems, such as strokes, heart disease, and diabetes.
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People with metabolic syndromes will typically experience two or more of the following:
- Hypertension (high blood pressure)
- Increased blood sugar
- Increased waist fat
- Increased fat in blood (triglycerides)
- High cholesterol levels
Research indicates that your body shape plays a major role in your risk of metabolic syndrome. People who carry significant weight in their abdomen region are more likely to have metabolic syndrome than people who carry significant weight around their hips.
RELATED: Metabolic Syndrome: A Concerning Cluster of Conditions
The Main Risk Factors of Metabolic Syndrome
So we’ve briefly mentioned the conditions associated with metabolic syndrome, but what causes this cluster of conditions?
The first and foremost risk factor for metabolic syndrome is weight. Obesity and inactivity are directly linked to a higher likelihood of getting the syndrome. Type 2 diabetes and age also increase your risk of metabolic syndrome.
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Then there are genetic factors. Some people can eat endlessly and maintain a high metabolism while others store fat and struggle to maintain or lose weight.
Some people also have “insulin resistance.” This condition refers to your body’s ability to digest food into sugar. Generally speaking, the body uses the hormone insulin to help your body use sugar appropriately. People with insulin resistance, however, have problems with this. In their bodies, the insulin doesn’t work as well, and sugar isn’t used as it should be.
In the end, your blood floods with higher sugar amounts and more insulin, leading to health issues.
But here’s the good news. There are many ways to address insulin resistance and battle that stubborn metabolic syndrome!
How to Prevent and Treat Metabolic Syndrome
You don’t need to reinvent the wheel to tackle metabolic syndrome. The trick is consistency. Start small with baby steps, and gradually build a healthier lifestyle. Remember, you want this to be sustainable. If you rush head-on into dramatic change, you could burn yourself out.
Consult your doctor, and create a plan that makes sense over the long term.
Here are some simple changes you can make, day by day, to lock in your health:
- Clean, Balanced Diet (Fruits, Veggies, Whole Grains, and Lean Meats)
- Reduce Salt and Saturated Fat Intake
- Reduce or Eliminate Smoking, Alcohol and Drugs
- Half an Hour of Exercise Per Day
You’ve probably heard it a million times, but exercise and diet are absolutely crucial. If you look at the ingredient labels on most canned goods these days, there are all kinds of chemicals and preservatives you probably can’t even pronounce! Unfortunately, processed foods aren’t going away anytime soon, but that doesn’t mean you have to eat them.
Visit farmer’s markets. Shop locally. Buy whole foods. While it may be more expensive upfront, it could save you a lot of money down the road on healthcare costs. You’ll also just feel better and look better, which will give you more energy to do what you love.
And last but not least, try to reduce stress. It can be easier said than done - especially nowadays - but if you make a constant effort, you’ll succeed. Rather than smoking, drinking, or overeating when you’re stressed, try some light exercise. Do yoga. Consider meditation. Call a friend or hang with someone who is health conscious. With a solid approach to everyday life, you can minimize your stress, transform your habits, and take metabolic syndrome head-on!
