"Metabolic syndrome, of which obesity and type 2 diabetes are a key part, are ultimately caused by – you guessed it – too much sugar.” ― Jason Fung
Introduction | Criteria | PCOS | Associated Diseases | Unhealthy Diet | Lifestyle Factors | What To Eat | Habits To Apply | Final Thoughts | Takeaway Points | References | Disclaimer
Introduction
Metabolic syndrome, also known as insulin resistance syndrome, cardiometabolic syndrome, or syndrome X, is one of the most prevalent health conditions worldwide. In certain populations, it is estimated that it affects 31.4% of adults[75], 2.8% of children[76], and 4.8% of adolescents[76]. The number of people suffering from metabolic disorders has reached epidemic proportions. Metabolic syndrome is a noncommunicable health condition that causes morbidity and mortality in both developed and developing countries.
The criteria for diagnosing the metabolic syndrome
Metabolic syndrome refers to a group of health conditions that, when present together, can lead to cardiovascular complications such as coronary heart disease or stroke, as well as other health problems. A person is considered to have metabolic syndrome if she or he meets at least three of the five diagnostic criteria, which are as follows:
a large waistline [abdominal obesity caused by visceral fat tissue]; excess visceral fat impairs the metabolism of lipids [fats] and inhibits the proper functioning of hormones, such as insulin and adiponectin. Parameters: 35" [>80 cm] in women and 40" [>90 cm] in men.
high levels of triglycerides in the blood; high TG levels indicate an increased presence of sdLDL cholesterol particles. Parameters: ≥1.7 mM/L [>150 mg/dL].
low levels of HDL cholesterol, which increases the risk of cardiovascular complications. Parameters: <1.04 mM/L [<40 mg/dL] in men and <1.29 mM/L[< 50 mg/dL] in women.
high blood sugar levels [hyperglycemia] are a predictor of insulin resistance and promote visceral adipose tissue buildup. Parameters: ≥6.1 mM/L [≥110 mg/dL]
high blood pressure [hypertension] is closely correlated with insulin resistance and systemic inflammation. Parameters: ≥130 mmHg [systolic] or ≥85 mmHg [diastolic].
Individuals who are severely overweight or obese, have hypertension, dyslipidemia [elevated triglyceride levels and low HDL cholesterol], insulin resistance, and type 2 diabetes are at risk of having metabolic syndrome, according to the diagnostic criteria. It's also crucial to remember that systemic inflammation, which is not a disease in and of itself but rather an underlying cofactor and contributor implicated in the pathology of metabolic syndrome, occurs alongside each of these ailments.
Polycystic ovarian syndrome (PCOS) and its links with metabolic syndrome
Polycystic ovarian syndrome is a leading cause of female anovulatory infertility. It is believed to affect 10–18% of women[12]. Recent research into the causes of this syndrome has discovered evidence linking PCOS to metabolic disturbances. Insulin resistance, obesity, and, to a lesser extent, lipid profiles and hypertension—all components of the metabolic syndrome—were identified by the researchers as factors influencing the pathology of PCOS[13]. Because polycystic ovarian syndrome is an endocrine disorder, it's not surprising that insulin resistance is a contributing factor. It is also present in 50–80% of PCOS patients, raising the question of whether PCOS ought to be a requirement for the diagnosis of metabolic syndrome. Currently, 43% of women with PCOS have metabolic syndrome[13]. Considering that PCOS is strongly influenced by a variety of metabolic factors, all PCOS patients exhibit some form of metabolic dysfunction. Polycystic ovarian syndrome, in this context, combines endocrine and metabolic disorders.
Health conditions associated with the metabolic syndrome
Metabolic syndrome can be a starting point and an initiating factor for more serious health complications. If left untreated, it can significantly contribute to the development of:
Cardiovascular disease [atherosclerosis, stroke, coronary heart disease][4][8][27],
Hepatic steatosis [non-alcoholic fatty liver disease][5][28][29],
Male andrological diseases [premature ejaculation, erectile dysfunction, and hypogonadism[9][37][38],
Mild cognitive impairment[14][43] and vascular dementia[15][44],
The dietary choices behind metabolic syndrome
Lifestyle and diet both have an immense impact on the occurrence of metabolic diseases. Since metabolic syndrome isn't genetic, hereditary, or infectious, it indicates mistakes in our daily habits that contribute to and allow metabolic disease to develop. Metabolic syndrome is our body's inability to properly process, distribute, and allocate a variety of molecules and metabolites to maintain the proper functioning of the whole system. Diet components and foods that promote metabolic ill health include:
sugar in any form[19][47][48]. White table sugar, added sugar [e.g., high-fructose corn syrup, dextrose, corn syrup, fructose, glucose, sucrose, saccharose, maltitol, and maltodextrin], and artificial sweeteners [e.g., saccharin, acesulfame K, aspartame, neotame, and sucralose] are found in a range of commercial foods, such as soft drinks, candy, desserts, processed foods, packaged goods, baked goods, etc.
processed foods[20][49][50], which are high in carbohydrates, sugar, sodium, and unhealthy trans fats [hydrogenated oils] and very low in fiber and essential vitamins and minerals. Examples include: chips, cereal, pizza, savory snacks, ready meals, packaged and tinned foods, bread, pasta, etc.
high carbohydrate intake[21][51][52], which causes spikes in blood glucose levels, provides a short-lived satiety feeling and more frequent hunger. Additionally, refined carbohydrates [white flour, sugar, bread, pasta, pizza dough, pastries, etc.] lack fiber, vitamins, and minerals.
Processed foods available in stores are the main source of health-harming ingredients. They are high in refined carbohydrates, including sugar and artificial sweeteners, trans fatty acids, excessive amounts of sodium, and very often flavor enhancers, such as MSG. Because of their long shelf life, they are intentionally devoid of any fiber. Furthermore, the intense processing of the ingredients results in the loss of any valuable vitamins, minerals, and essential fatty acids. In the end, the product we buy in the store has no nutritional value and does not nourish our bodies. On the contrary, it causes inflammation, spikes in blood sugar levels, elevates blood pressure, and leads to weight gain.
The lifestyle factors promoting metabolic disease
Apart from our diet, there are lifestyle factors that also contribute to the occurrence of metabolic disease. Some of the most common ones include:
physical inactivity[22][53][54]; lack of physical exercise greatly contributes to the poor functioning of our system. It is associated with weight gain, poor blood pressure control, and low energy levels.
insufficient amount of sleep[23][55][56]; short sleep duration and insomnia have been found to be risk factors for metabolic syndrome.
smoking[24][57][58]; according to science, smokers have an increased risk of developing metabolic syndrome than nonsmokers.
binge drinking[25][59][60]; heavy alcohol consumption is linked with an increased prevalence of metabolic syndrome and can lead to liver damage.
chronic stress[26][61][62]; based on research, it has been observed that in the adult population, there exists a positive correlation between stress levels and an increased risk of obesity, diabetes mellitus, and liver disease, with the risk ranging from 1.1-fold to 1.4-fold.
What to eat to support metabolic health
Given the previously mentioned impact of a poor diet on metabolic processes, nutrition plays an important role in promoting our overall health. Our bodies need food to be nourished and to receive the nutrients they require in order to function properly; it is not just for our enjoyment. With this in mind, the term 'real food' emerges as a definition for what we need to consume in order to stay healthy and reduce our risk of developing metabolic syndrome and other diseases. As a result, 'real food' is unprocessed, whole, and in its natural state. It should be the foundation of our daily nutrition. Whole foods promoting metabolic health include the following:
fresh non-starchy vegetables are rich in a large variety of micronutrients and fiber.
fresh fruit is a good source of vitamins, minerals, and fiber.
unprocessed meat, fish, and seafood—a source of healthy fats, protein, and micronutrients.
whole grains [in moderation]—a low-carbohydrate diet[63][64][65] has been proven to improve the symptoms of metabolic syndrome.
healthy fats such as olive oil or ghee or from whole foods like fish, avocados, olives, nuts, and seeds.
mineral water hydrates and delivers electrolytes.
Furthermore, in order to have more control over the ingredients in our meals, it is best to opt for home-cooked meals, avoid eating out too frequently, and learn to resist food cravings.
What habits to apply to induce proper metabolism
The discussion of how to help our bodies improve and potentially reverse metabolic syndrome components cannot continue without mentioning lifestyle changes that must be implemented to advance our health. Among the lifestyle changes that promote metabolic health are:
intermittent fasting[66][67] has been shown to improve insulin sensitivity, lipid profiles, obesity, and the gut microbiome in people with metabolic syndrome.
regular physical activity[68][69][70] improves cardiorespiratory fitness and promotes weight loss.
a sufficient amount of sleep[71][72] can reduce the risk of developing metabolic syndrome and allow the body to perform sleep-dependent metabolic tasks.
cooking at home allows us to have control over the ingredients we use for our meals. It then becomes an individual's responsibility to nourish the body to support metabolic health.
learning to read and understand food labels is an essential step to improving our diet. Knowing what our favorite foods contain is helpful in reevaluating their usefulness and healthfulness.
implementing a metabolic detoxification program[73][74] can have positive effects on various parameters of the metabolic syndrome, such as blood glucose levels, body fat mass, HDL cholesterol, and triglyceride levels.
Final Thoughts
The metabolic syndrome is a collection of metabolic dysfunctions that, if unaddressed, can lead to the development of more serious health problems such as cardiovascular disease, type 2 diabetes, kidney disease, liver disease, cancer, gout, osteoarthritis, and others. Obesity, hypertension, and insulin resistance have all increased dramatically in recent decades. Our diet is the first and most important factor influencing this spike. Foods with long ingredient lists are not nourishing to our bodies and, in fact, are harmful to our health. The convenience of packaged foods, ready-to-eat meals, and the accessibility of fast food restaurants has trumped the nutrient-dense fresh produce that must be prepared in our kitchens. Furthermore, the long working hours during which many of us sit, along with screen-dependent entertainment, have significantly reduced our physical activity. These aspects of our daily lives have contributed to an epidemic of illness. However, by taking a step back and reminding ourselves of what is good for our health and well-being, we can change the most harmful habits, reintroduce real food, and reverse the damage that has caused our bodies to become ill.
Takeaway Points
Obesity, hyperglycemia, hyperlipidemia, and hypertension are all symptoms of the metabolic syndrome.
Metabolic syndrome can lead to the emergence of a wide variety of health conditions that include cancer, cardiovascular disease, type 2 diabetes, liver disease, and kidney disease.
A diet rich in sugar, trans fats, and refined carbohydrates contributes to the development of metabolic dysfunction.
Lifestyle factors such as lack of physical activity, smoking, heavy alcohol consumption, insufficient sleep, and stress influence metabolic processes in the human body.
A whole-foods-based diet rich in fiber and essential nutrients plays a key role in keeping our bodies healthy.
Intermittent fasting, regular exercise, sleep, and cooking at home are some of the lifestyle choices that improve our metabolic health.
References
This article contains 76 citations:
Disclaimer
Read carefully: