Metabolic syndrome is one of the "silent" health conditions that do not always have visible symptoms, but significantly increase the risk of serious diseases such as type 2 diabetes, heart attack and stroke. The good news is that with timely information and proper habits, it can be prevented or even managed.
What is metabolic syndrome?
Metabolic syndrome is not a separate disease, but a combination of several interrelated health conditions:
- High blood pressure (arterial hypertension)
- High fasting blood sugar
- Excess fat in the abdomen (central obesity)
- Low levels of "good" HDL cholesterol
- High levels of triglycerides
Why is it dangerous?
Metabolic syndrome significantly increases the risk of:
- Type 2 diabetes
- Cardiovascular disease
- Stroke
- Liver problems (e.g. fatty liver)
- Hormonal imbalance
How is it diagnosed?
The diagnosis is made by:
- Waist circumference measurement (over 88 cm for women, over 102 cm for men)
- Blood pressure
- Fasting blood sugar
- Lipid profile - HDL and triglycerides
It is usually done at a checkup or for complaints such as chronic fatigue, weight gain and elevated blood pressure.
How to prevent (or master) it?
1. Weight and waist circumference control
Even 5-10% weight reduction may improve insulin sensitivity and reduce the risk of diabetes.
2. Healthy eating
- Avoid sugar, white flour, processed fats
- Prioritize vegetables, whole grains, fish, nuts
- Turn on foods with a low glycaemic index (lentils, quinoa, sweet potatoes)
3. Physical activity
- 150 minutes of moderate exercise per week (fast walking, cycling, swimming)
- Moderate strength training 2-3 times a week
4. Stress control
Chronic stress increases cortisol and leads to insulin resistance. Practice yoga, meditation or just regular breaks and deep breathing.
5. Giving up harmful habits
- Smoking - exacerbates cardiovascular risk
- Excessive alcohol - raises triglycerides and puts strain on the liver
6. Regular preventive examinations
The earlier the abnormalities are detected, the easier they are to manage with lifestyle changes and sometimes medication (on a doctor's recommendation).
