Understanding metabolic syndrome and what it means for you

Metabolic syndrome is a cluster of conditions. It involves having at least 3 out of 5 health conditions that increase your risk of cardiovascular disease, stroke and type 2 diabetes. The good news? It’s reversible with the right lifestyle changes. Here’s everything you need to know.

“Metabolic syndrome is a way of identifying how excess fat has a bad effect on the body,” says Professor Merlin Thomas from the Department of Diabetes at Monash University. “Recently, it’s been suggested that metabolic syndrome should be called ‘pre-clinical obesity.’”

A person needs to have least 3 of the following health issues to be considered as having metabolic syndrome:

• Excess weight around the middle. This is more than 102 cm in men and 88 cm in women.¹
• High blood sugar levels. A fasting blood sugar level of 5.5mmol/L or greater.²
• High blood pressure. Blood pressure of 130/85mmHg or higher.³
• Low levels of HDL cholesterol. Less than 1.0 mmol/L in men and 1.3 mmol/L in women.²
• Hypertriglyceridemia. When too many triglycerides (fats) – 1.7mmol/L or higher – are detected in the blood.

“If someone has 3 or more of these issues, it increases the risk of them having type 2 diabetes, heart and kidney disease,” says Professor Thomas.

Many of the symptoms of metabolic syndrome are the same as type 2 diabetes.

These include:

• Increased thirst
• Frequent urination
• Fatigue
• Darkened skin in your armpits or around your neck
• Blurred vision

It’s believed insulin resistance is the main contributing factor to metabolic syndrome.⁴ Insulin is a hormone made by your pancreas that regulates glucose levels in your body. Insulin resistance is when the cells in your body don’t respond as they should to insulin. This can lead to high blood sugar, type 2 diabetes, obesity, cardiovascular disease and fatty liver disease.

Insulin resistance can be caused by:

• Obesity or excess weight around your abdomen
• Lack of physical activity
• Some medications
• Genetics

The main treatment for metabolic syndrome is through lifestyle changes. These include:

Reducing excess body fat. “Losing fat through diet changes and increased physical activity can significantly reduce the risk of metabolic syndrome and the subsequent health effects this might have,” says Professor Thomas. Losing between 5 and 7% body fat and doing 150 minutes of moderate exercise a week can reduce the risk of type 2 diabetes by 58%.⁸

Improving sleep. Getting 7 to 8 hours of sleep a night significantly reduces the risk of metabolic syndrome.⁹

Reducing stress. Chronic stress can trigger the release of the hormone cortisol in the body which can result in insulin resistance, high blood pressure and obesity. Reducing stress has been shown to directly lower the risk of metabolic syndrome.¹⁰

Medication. There's no medication that directly treats metabolic syndrome. However, the conditions caused by metabolic syndrome can be treated. “Medications to support weight loss can be helpful,” says Professor Thomas. Blood pressure and cholesterol medications can also help.

Yes. “Lifestyle changes can help significantly,” says Professor Thomas.

For many people, improving eating habits, increasing physical activity, losing excess weight, prioritising sleep and managing stress can help bring blood pressure, blood sugar and cholesterol levels back towards a healthier range.

While there's no quick fix, small, sustainable changes can add up over time. The good news is that metabolic syndrome is often preventable and, in many cases, its risk factors can be improved with the right support.

If you think you may be at risk, speak with your doctor. They can help you understand your risk factors and create a personalised plan to improve your long-term health.

Diabetes Australia has resources and information about diabetes prevention and how to manage it.

Eat for Health explains the basics of eating well and gives resources around how to maintain a healthy weight through nutrition.