In This ArticleView AllIn This ArticleDiagnosisSigns & SymptomsBest Ways to Reduce Your Risk
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In This Article
Diagnosis
Signs & Symptoms
Best Ways to Reduce Your Risk
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Metabolic syndrome is a group of conditions that increase your risk of heart disease, stroke and type 2 diabetes. Metabolic syndrome has become a silent epidemic, affecting 1 in 3 Americans.If left undiagnosed, it can lead to serious health complications, such as cardiovascular disease, kidney disease and nonalcoholic fatty liver disease (NAFLD).
How Is Metabolic Syndrome Diagnosed?
If three or more of the following conditions are present, it could lead to a metabolic disorder diagnosis:
3 Sneaky Signs & Common Symptoms
1. You May Feel Tired All the Time
Metabolic syndrome often causes persistent fatigue which can be due to insulin resistance and obesity, which some studies show can strain your body.Aiming for consistent blood sugar levels can help alleviate this symptom and can help boost your energy levels.
2. You May Experience Blurred Vision
Fluctuating blood sugar levels and high blood pressure from metabolic syndrome can lead to blurred vision.“Your physical symptoms will depend on which criteria you meet, as some have more symptoms than others,” Mitri explains. “However, if your blood sugar is elevated, you may have blurred vision.”
3. You May Have Increased Thirst and Urination
Elevated blood sugar levels associated with metabolic syndrome can cause increased thirst and urination.Managing your blood sugar levels through diet, exercise and medication can help reduce these symptoms.
Can High Blood Pressure Make You Feel Thirsty?
Reduce your metabolic syndrome risk with these healthy lifestyle changes.
Maintain a Healthy Weight
Exercise Regularly
Incorporate aerobic exercises (e.g., walking, jogging, cycling) andresistance training(e.g., weightlifting, body-weight exercises) into your fitness routine. The Physical Guidelines for Americans recommends getting in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with strength-training exercises two or more days a week. Remember that you don’t need to get that time in all at once, and you can break it up into smaller bouts of movement that add up over the course of the day or the week (for example, a 10-minute walk after lunch each day).
Prioritize Stress Management and Sleep
Additionally, aim for seven to nine hours of restful sleep each night. Mitri says, “To optimize your sleep quality, set boundaries around bedtime and establish a relaxing wind-down routine. This approach should include limiting or avoiding screens at least 30 to 60 minutes before bed and relaxing activities such as reading, meditating or taking a warm bath to calm your body and mind.”
6 Surprising Habits That Can Disturb Your Sleep, According to Health Experts
Avoid Smoking and Limit Alcohol
Smoking can increase your risk of developing metabolic syndrome and other health conditions. According to a 2021 study, smokers had a 2.4-times higher risk of metabolic syndrome than nonsmokers.
Excessive alcohol consumption can lead to weight gain and other health issues that contribute to metabolic syndrome. Research has found that consuming more than 30 grams of alcohol per day (roughly two drinks) was associated with a significantly higher risk of metabolic syndrome, high blood pressure, elevated blood sugar levels and obesity.
Does Drinking Alcohol Affect Your Risk for Heart Disease?
The Bottom Line
Metabolic syndrome is a common condition affecting 1 in 3 Americans. It increases your risk of some of the top killers worldwide, including heart disease, stroke and type 2 diabetes. If left untreated, it can lead to cardiovascular disease, kidney disease and NAFLD. To help lower your risk of metabolic syndrome, consider adopting healthy lifestyle habits. This includes maintaining a healthy weight, eating a balanced diet, engaging in regular physical activity, managing stress, getting enough sleep, avoiding smoking and limiting alcohol intake.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institute of Health, National Heart, Lung and Blood Institute.What Is Metabolic Syndrome?Zarghamravanbakhsh P, Frenkel M, Poretsky L.Metabolic causes and consequences of nonalcoholic fatty liver disease (NAFLD).Metabolism Open. 2021;12:100149. doi:10.1016/j.metop.2021.100149National Library of Medicine.Metabolic Syndrome.American Heart Association.How High Blood Pressure Can Lead to a Heart Attack.Center for Disease Control and Prevention.Diabetes and Your Heart.National Institute of Health, National Heart, Lung and Blood Institute.What Is Blood Cholesterol?Sniderman AD, Couture P, Martin SS, et al.Hypertriglyceridemia and cardiovascular risk: a cautionary note about metabolic confounding.Journal of Lipid Research (Print). 2018;59(7):1266-1275. doi:10.1194/jlr.r082271Govers E.Obesity and insulin resistance are the central issues in prevention of and care for comorbidities.Healthcare. 2015;3(2):408-416. doi:10.3390/healthcare3020408Center for Disease Control and Prevention.Diabetes and Vision Loss.Obaya HE, Abdeen HAA, Salem AM, et al.Effect of aerobic exercise, slow deep breathing and mindfulness meditation on cortisol and glucose levels in women with type 2 diabetes mellitus: a randomized controlled trial.Frontiers in Physiology. 2023;14. doi:10.3389/fphys.2023.1186546Kim SW, Kim HJ, Min K, et al.The relationship between smoking cigarettes and metabolic syndrome: A cross-sectional study with non-single residents of Seoul under 40 years old.PloS One. 2021;16(8):e0256257. doi:10.1371/journal.pone.0256257Suliga E, Kozieł D, Cieśla E, Rębak D, Głuszek-Osuch M, Głuszek S.Consumption of alcoholic beverages and the prevalence of metabolic syndrome and its components.Nutrients. 2019;11(11):2764. doi:10.3390/nu11112764
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institute of Health, National Heart, Lung and Blood Institute.What Is Metabolic Syndrome?Zarghamravanbakhsh P, Frenkel M, Poretsky L.Metabolic causes and consequences of nonalcoholic fatty liver disease (NAFLD).Metabolism Open. 2021;12:100149. doi:10.1016/j.metop.2021.100149National Library of Medicine.Metabolic Syndrome.American Heart Association.How High Blood Pressure Can Lead to a Heart Attack.Center for Disease Control and Prevention.Diabetes and Your Heart.National Institute of Health, National Heart, Lung and Blood Institute.What Is Blood Cholesterol?Sniderman AD, Couture P, Martin SS, et al.Hypertriglyceridemia and cardiovascular risk: a cautionary note about metabolic confounding.Journal of Lipid Research (Print). 2018;59(7):1266-1275. doi:10.1194/jlr.r082271Govers E.Obesity and insulin resistance are the central issues in prevention of and care for comorbidities.Healthcare. 2015;3(2):408-416. doi:10.3390/healthcare3020408Center for Disease Control and Prevention.Diabetes and Vision Loss.Obaya HE, Abdeen HAA, Salem AM, et al.Effect of aerobic exercise, slow deep breathing and mindfulness meditation on cortisol and glucose levels in women with type 2 diabetes mellitus: a randomized controlled trial.Frontiers in Physiology. 2023;14. doi:10.3389/fphys.2023.1186546Kim SW, Kim HJ, Min K, et al.The relationship between smoking cigarettes and metabolic syndrome: A cross-sectional study with non-single residents of Seoul under 40 years old.PloS One. 2021;16(8):e0256257. doi:10.1371/journal.pone.0256257Suliga E, Kozieł D, Cieśla E, Rębak D, Głuszek-Osuch M, Głuszek S.Consumption of alcoholic beverages and the prevalence of metabolic syndrome and its components.Nutrients. 2019;11(11):2764. doi:10.3390/nu11112764
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
National Institute of Health, National Heart, Lung and Blood Institute.What Is Metabolic Syndrome?Zarghamravanbakhsh P, Frenkel M, Poretsky L.Metabolic causes and consequences of nonalcoholic fatty liver disease (NAFLD).Metabolism Open. 2021;12:100149. doi:10.1016/j.metop.2021.100149National Library of Medicine.Metabolic Syndrome.American Heart Association.How High Blood Pressure Can Lead to a Heart Attack.Center for Disease Control and Prevention.Diabetes and Your Heart.National Institute of Health, National Heart, Lung and Blood Institute.What Is Blood Cholesterol?Sniderman AD, Couture P, Martin SS, et al.Hypertriglyceridemia and cardiovascular risk: a cautionary note about metabolic confounding.Journal of Lipid Research (Print). 2018;59(7):1266-1275. doi:10.1194/jlr.r082271Govers E.Obesity and insulin resistance are the central issues in prevention of and care for comorbidities.Healthcare. 2015;3(2):408-416. doi:10.3390/healthcare3020408Center for Disease Control and Prevention.Diabetes and Vision Loss.Obaya HE, Abdeen HAA, Salem AM, et al.Effect of aerobic exercise, slow deep breathing and mindfulness meditation on cortisol and glucose levels in women with type 2 diabetes mellitus: a randomized controlled trial.Frontiers in Physiology. 2023;14. doi:10.3389/fphys.2023.1186546Kim SW, Kim HJ, Min K, et al.The relationship between smoking cigarettes and metabolic syndrome: A cross-sectional study with non-single residents of Seoul under 40 years old.PloS One. 2021;16(8):e0256257. doi:10.1371/journal.pone.0256257Suliga E, Kozieł D, Cieśla E, Rębak D, Głuszek-Osuch M, Głuszek S.Consumption of alcoholic beverages and the prevalence of metabolic syndrome and its components.Nutrients. 2019;11(11):2764. doi:10.3390/nu11112764
National Institute of Health, National Heart, Lung and Blood Institute.What Is Metabolic Syndrome?
Zarghamravanbakhsh P, Frenkel M, Poretsky L.Metabolic causes and consequences of nonalcoholic fatty liver disease (NAFLD).Metabolism Open. 2021;12:100149. doi:10.1016/j.metop.2021.100149
National Library of Medicine.Metabolic Syndrome.
American Heart Association.How High Blood Pressure Can Lead to a Heart Attack.
Center for Disease Control and Prevention.Diabetes and Your Heart.
National Institute of Health, National Heart, Lung and Blood Institute.What Is Blood Cholesterol?
Sniderman AD, Couture P, Martin SS, et al.Hypertriglyceridemia and cardiovascular risk: a cautionary note about metabolic confounding.Journal of Lipid Research (Print). 2018;59(7):1266-1275. doi:10.1194/jlr.r082271
Govers E.Obesity and insulin resistance are the central issues in prevention of and care for comorbidities.Healthcare. 2015;3(2):408-416. doi:10.3390/healthcare3020408
Center for Disease Control and Prevention.Diabetes and Vision Loss.
Obaya HE, Abdeen HAA, Salem AM, et al.Effect of aerobic exercise, slow deep breathing and mindfulness meditation on cortisol and glucose levels in women with type 2 diabetes mellitus: a randomized controlled trial.Frontiers in Physiology. 2023;14. doi:10.3389/fphys.2023.1186546
Kim SW, Kim HJ, Min K, et al.The relationship between smoking cigarettes and metabolic syndrome: A cross-sectional study with non-single residents of Seoul under 40 years old.PloS One. 2021;16(8):e0256257. doi:10.1371/journal.pone.0256257
Suliga E, Kozieł D, Cieśla E, Rębak D, Głuszek-Osuch M, Głuszek S.Consumption of alcoholic beverages and the prevalence of metabolic syndrome and its components.Nutrients. 2019;11(11):2764. doi:10.3390/nu11112764
