The term metabolic syndrome is used a lot within the medical community. But as a patient, what exactly does it mean? Think of metabolic syndrome sort of like a doctor telling you of a condition you have that if you don’t make certain lifestyle changes, than there will be serious health consequences in the future.

Metabolic syndrome is not a disease but rather a cluster of risk factors to help identify individuals who are at an increased likelihood of developing chronic conditions such as type 2 diabetes, heart disease, or stroke. The term “metabolic” refers to the biochemical processes involved in the body’s normal functioning. A risk factor is traits, conditions, or habits that increase one’s chance of developing a disease.

Risk factors indicating metabolic syndrome

There are five conditions that are considered metabolic risk factors. Doctors help to diagnosis metabolic syndrome in a patient who has at least three of the five risk factors. It is possible to have any one of these risk factor by itself but generally they tend to occur or cluster together.

The five risk factors for metabolic syndrome include the following:

1. Large waistline – also referred to as abdominal obesity or being “apple shaped.” A large waistline indicates excess fat in the stomach area which is a greater risk factor for heart disease than having excess fat on other parts of the body such as the hips or thighs.

2. High triglyceride level – Triglycerides are a type of fat found in the blood.

3. Low HDL cholesterol level – High density lipoprotein or HDL is also known as “good” cholesterol. This type helps remove cholesterol from the arteries – having a low HDL level raises the risk for heart disease.

4. High blood pressure – Blood pressure is the force of blood pushing against the walls of the arteries as the heart pumps. High blood pressure raises the risk of damage to the heart and can lead to plaque buildup.

5. High fasting blood sugar – Having a fasting blood sugar higher than 100 mg/dl may be an early sign of diabetes.

The more risk factors you have occurring at the same time, the higher your risk for heart disease, diabetes, and stroke increases. The body is essentially in a pro-inflammatory environment that will eventually manifest itself in a serious health condition. People who are either overweight or obese and are not physically active have a higher risk for developing metabolic syndrome.

Can metabolic syndrome be reversed?

When a person is told they have metabolic syndrome, it is equivalent to being placed on high alert. Having metabolic syndrome means it is time to make significant changes to your lifestyle if you don’t want to end up developing type 2 diabetes or having a heart or stroke.

Fortunately, steps can be made to address all five risk factors at once to improve each of them. Here is what one can do to improve their health and lower their risk of serious medical complications:

· Reach a healthy body weight

By losing weight you will be helping to shrink your waist circumference, lower blood pressure, cholesterol levels and triglycerides, and improve blood sugar control. Losing at least 10 percent of current body weight can have a dramatic impact on reducing risk factors of metabolic syndrome leading to a better health outlook.

· Be physically active

Becoming more active through exercise can improve every risk factor associated with metabolic syndrome, in addition to aiding in weight loss and reducing belly fat. Getting in a 30 minute brisk walk most days of the week is a great way to get started. If finding time to exercise is challenging, break up the time into three 10 minute sessions throughout the day. As long as the total time exercised totals up to 30 minutes you will still reap health benefits.

· Choose healthy foods

Following a heart-healthy diet is a must to help reduce inflammation, lower cholesterol, and moderate blood sugar levels. Foods containing saturated fat and trans fats will need to be avoided along with drastically reducing refined carbohydrates (think of foods made with white flour, white sugar or eating white rice). Instead, make fruits, vegetables, whole grains, beans, lentils, nuts and seeds, lean protein sources and low-fat dairy the mainstays of your diet.

When planning the proper diet and exercise program for you, always check with your physician for their advice and keep regular appointments with them for check-ups to see how the lifestyle changes you make are impacting your risk factors.