Metabolic Syndrome – the Silent Killer
Metabolic Syndrome is a disease which is diagnosed by the presence of a group of symptoms. The more symptoms you present with, the higher your risk of developing diabetes, stroke and heart disease. It is estimated that 30-35% of Australian adults have metabolic syndrome, but it also affects our children. The good news is that with good lifestyle choices, metabolic syndrome can be managed and reversed before the onset of more serious diseases.
Symptoms of Metabolic Syndrome
High blood pressure: > 130/80mmHg is considered high blood pressure.
High cholesterol: >5.5mmol/L total cholesterol with >2.0mmol/L LDL is considered high cholesterol. Triglycerides and LDL’s cause fatty build up and blockages in the arteries.
Low levels of HDL (good cholesterol): HDL should be >1mmol/L for healthy arteries as it has a protective effect preventing the build up of fatty blockages.
Impaired fasting blood glucose levels: when your fasting blood glucose levels are between 6.1mmol/L and 7mmol/L and remains below 7.8mmol/L for 2 hrs after having glucose. This is considered ‘pre-diabetic’ and without changes is a high risk of development to Type 2 Diabetes.
Excessive abdominal fat: for women >80cm and for men >92cm is indicative of excessive abdominal fat. Abdominal fat is associated with fat in and around our vital organs which can lead to long term disease.
Low levels of physical activity and obesity can increase your risk of developing Metabolic Syndrome. Your chances of developing Metabolic Syndrome are also increased if you have a family history of the syndrome, you have other medical conditions such as PCOS, fatty liver or you are prone to blood clots and inflammation.
How to manage and reverse Metabolic Syndrome
Eat a healthy, well- balanced diet including fresh fruit and vegetables.
Limit the consumption of foods high in sugar and trans fatty acids (i.e. deep-fried foods, biscuits, chips)
Increase your physical activity: the current Australian guidelines are 30 mins of moderate intensity exercises 5 days per week, with 2 days of strength training.
Manage your weight: be aware of changes to your body that may increase your risk of Metabolic Syndrome. This doesn’t mean constantly getting on the scales but may mean noticing if your clothes are feeling tighter, or if you are buying a size bigger than normal.
Our Exercise Physiologist, Alicea, can help you get started on an effective exercise program to help manage your symptoms of Metabolic Syndrome and prevent developing more serious disease such as Diabetes, Stroke and Heart Disease.
Don’t become a statistic, take control of your health and your future by making positive changes to your lifestyle.