Stores
Fr Metabolic Syndrome: Act before It’s Too Late
Metabolic syndrome is a collection of risk factors that significantly increase the likelihood of developing cardiovascular diseases.
These factors include abdominal obesity, high blood sugar, and high blood pressure. Additionally, an abnormal lipid profile (elevated triglycerides and/or decreased HDL cholesterol levels) is often present. Individuals with metabolic syndrome also have an increased susceptibility to insulin resistance, a condition that can progress to type 2 diabetes. To be diagnosed with metabolic syndrome, a person needs to meet at least three of the following five criteria.
| Metabolic Syndrome Criteria | Thresholds and Indicators |
|---|---|
| Excess abdominal fat | Men: Waist circumference > 102 cm Women: Waist circumference > 88 cm |
| Triglyceride levels | Triglycerides ≥ 1.7 mmol/L |
| Blood pressure | Blood pressure ≥ 130/85 mmHg |
| “Good” cholesterol (HDL) levels | Men: HDL < 1.03 mmol/L Women: HDL < 1.30 mmol/L |
| Fasting blood glucose | Blood glucose ≥ 6.1 mmol/L |
Fortunately, these criteria are modifiable through lifestyle changes and, if necessary, the addition of supplements. At the metabolic syndrome stage, it is still possible to turn things around and avoid long-term medication use before more severe conditions develop. Here are some recommendations.
Adopt a Mediterranean Diet
This diet recommends a significant intake of vegetables, fruits, olive oil, nuts, and seeds, complemented by a moderate amount of whole grains. It also emphasizes consuming fish and seafood at least twice a week, a moderate intake of poultry, eggs, and dairy products, and occasional consumption of red meat.
Move and Manage Your Stress
Regardless of your fitness level, start slowly but move daily. Aim for at least 150 minutes of moderate-intensity physical activity per week or 75 minutes of vigorous activity. Physical activity helps manage weight, blood pressure, and stress. Practices like meditation, deep breathing, or yoga can also help to reduce stress levels.
Supplements
Here are some of my favourites: Berberine helps maintain healthy cholesterol levels and glucose metabolism. Omega-3 supports cardiovascular functions and reduces blood triglycerides.
Above all, the key is to know your risk factors, monitor your numbers, and act now to prevent the development of cardiovascular diseases or type 2 diabetes in the future.
Annick Moffatt, ND
With more than 20 years of experience in the health domain, first in psychology, then as a naturopathic doctor, she brings a holistic approach to health problems.
Reference for the table
Riediger, N.D., and I. Clara. “Prevalence of metabolic syndrome in the Canadian adult population.” Canadian Medical Association Journal, Vol. 183, No. 15 (2011): E1127–E1134.
Other references
Rus, M., S. Crisan, F.L. Andronie-Cioara, M. Indries, P. Marian, O.L. Pobirci, and A.I. Ardelean. “Prevalence and Risk Factors of Metabolic Syndrome: A Prospective Study on Cardiovascular Health.” Medicina (Kaunas, Lithuania), Vol. 59, No. 10 (2023): 1711.
Hosseinpour-Niazi, S., S. Afaghi, P. Hadaegh, M. Mahdavi, H. Farhadnejad, M. Tohidi, P. Mirmiran, F. Azizi, and F. Hadaegh. “The association between metabolic syndrome and insulin resistance with risk of cardiovascular events in different states of cardiovascular health status.” Journal of Diabetes Investigation, Vol. 15, No. 2 (2024): 208–218.