What Is Metabolic Syndrome? And 3 Sneaky Signs You Might Have It

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).

Fortunately, you can reduce your risk of metabolic syndrome by adopting healthy lifestyle habits. Read on to discover how metabolic syndrome is diagnosed, its common signs and symptoms, and expert tips for prevention.

How Is Metabolic Syndrome Diagnosed?

If three or more of the following conditions are present, it could lead to a metabolic disorder diagnosis:

• High blood pressure: Blood pressure levels of systolic 130 mmHg or higher and diastolic 85 mmHg or higher. Having high blood pressure for extended periods can harm your heart health and blood vessels, leading to plaque buildup and increasing your risk of heart attack or stroke.
  
• High blood sugar: Fasting blood glucose levels of l00 mg/dL or higher. Elevated blood sugar levels can damage blood vessels and increase blood clot risk, leading to heart and blood vessel diseases.
  
• High waist circumference: A waist circumference exceeding 40 inches in men and 35 inches in women. Excess visceral fat (which is a type of fat that is located around the abdomen and the internal organs there) is associated with a greater risk of heart disease than fat in other areas.
  
• Low HDL cholesterol: HDL levels below 40 mg/dL in men or less than 50 mg/dL in women. Often referred to as the “good” cholesterol, HDL cholesterol helps remove “bad” LDL cholesterol from blood vessels and prevent arterial plaque buildup.
  
• Elevated triglyceride levels: Blood triglyceride levels of 150 mg/dL or higher. Research has found that elevated triglyceride levels can increase heart disease risk by elevating LDL cholesterol levels.

“Metabolic syndrome is a cluster of at least three conditions that increase the risk of heart disease, diabetes and stroke,” Melissa Mitri, RD, a registered dietitian with Melissa Mitri Nutrition, tells EatingWell. “These conditions may include high blood sugar, high cholesterol, elevated blood pressure or excess weight around the midsection. Metabolic syndrome can be preventable by adhering to a healthy lifestyle and dietary practices that lower your risk and prevent the conditions from developing in the first place.”

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.

Best Ways to Reduce Your Risk

Reduce your metabolic syndrome risk with these healthy lifestyle changes.

Maintain a Healthy Weight

Try to maintain a healthy weight for you by eating a balanced diet filled with a variety of fruits, vegetables, whole grains, healthy fats and lean proteins. Enjoy foods like sweetened beverages and refined carbohydrates less frequently and in moderation, as they can lead to sharp spikes and crashes in blood sugar levels.

“Focus on eating for blood sugar stability, which means eating every three to five hours during the day, pairing proteins with carbs, and eating plenty of fiber from foods like whole grains and vegetables,” says Caroline Young, RD, a registered dietitian and owner of Whole Self Nutrition. “Also, focus on eating for cholesterol health, which means incorporating healthy sources of unsaturated fat, such as avocados, olive oil, salmon and walnuts.”

Exercise Regularly

Incorporate aerobic exercises (e.g., walking, jogging, cycling) and resistance 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

Improve your metabolic health by practicing stress-reducing techniques such as meditation, yoga or deep-breathing exercises. A 2023 study suggested that these techniques can help regulate blood sugar levels and lower cortisol, which is a prominent stress hormone in the body.

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.”

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.

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.