Unravel the complexities of metabolic syndrome in men. Learn about the co-morbidities, risk factors and management strategies of syndrome X on our blog.
Understanding Metabolic Syndrome in Men
Key Takeaways
- Metabolic syndrome affects 50% of men over 50- but most have never heard of it.
- It’s not a single disease but a cluster of conditions – including abdominal obesity, high blood pressure, high blood sugar, high triglycerides, and low HDL cholesterol.
- MetS is major risk factor for serious diseases – including cardiovascular disease, stroke, type 2 diabetes, and fatty liver disease.
- Abdominal obesity, insulin resistance and chronic inflammation are key drivers of metabolic syndrome.
- Lifestyle changes are the best intervention – focusing on whole foods, exercise, stress management, and targeted nutrition can help prevent and reverse metabolic dysfunction.
- Expert guidance improves success – working with a nutritionist or functional medicine practitioner can help navigate dietary changes and misinformation.
Introduction
Metabolic syndrome is a serious health issue that is affecting more and more men around the world. 35% of Australian adults have metabolic syndrome, and 50% of men over 50! And hardly anyone has heard of it….
Metabolic syndrome is not just one illness, but a mix of several disorders. These include abdominal obesity, high blood pressure, and elevated blood sugar. When these issues come together, they raise the risk of major health problems- particularly cardiovascular disease, stroke and diabetes.
Metabolic syndrome is a lifestyle disease. The rates of metabolic syndrome is attributed to an increasingly sedentary lifestyle, unhealthy dietary habits, and a rise in obesity rates. Educating men about the risk factors, symptoms, and possible consequences of metabolic syndrome is a huge part of my practice. Identifying these factors early can help you make the necessary changes to lower the chances of serious health problems.
How is Metabolic Syndrome Diagnosed?
Metabolic syndrome is diagnosed when a person has at least three out of five key factors. These are:
- Central obesity
- High blood pressure (>130 / 85 mmHg)
- High blood glucose levels or hyperglycaemia (>5.6mmol/L)
- High triglycerides
- Low HDL cholesterol, known as “good” cholesterol
What is Metabolic Syndrome?
Metabolic syndrome is also known as metS, insulin resistance syndrome or Syndrome X. While we often confuse the terms “syndrome” and “disease,” they really mean different things. A disease is a specific health issue that has a clear cause, like an infection or a problem with an organ. On the other hand, a syndrome is a set of symptoms.
Metabolism is the process through which our bodies convert food to energy, convert food to building blocks of our body and eliminate waste. These processes go awry in metabolic dysfunction. We store the wrong things (ie storing too much sugar as fat tissue!) or we fail to eliminate correctly (such as uric acid in gout).
As soon as one of these processes goes slightly out of balance, it can lead to another problem. For example, adipose tissue actually produces hormones. So when you gain weight, it can significantly change your hormone profile- including increasing your oestrogen levels…. which subsequently decreases testosterone.
No guy wants that!
Clinical Features of Metabolic Syndrome
Abdominal Obesity and Syndrome X
Abdominal obesity (or having too much body fat around your belly) is an element of metabolic syndrome. This is not just a body image issue. It also points to a higher chance of serious health problems in comparison to carrying extra weight in other body parts.
Abdominal fat, especially the visceral fat that surrounds our organs, is hormonally and neurally active in our body. As mentioned earlier, adipose tissue releases hormones and substances that can disrupt how we control blood sugar, blood pressure, and cholesterol levels. Too much belly fat restricts lung expansion, and can cause sleep apnea. Individuals with central obesity are at a much higher risk of type 2 diabetes, heart disease, high blood pressure, stroke, some cancers, fatty liver disease (NAFLD) and osteoarthritis.
To check for abdominal obesity, we measure waist circumference. For men, having a waist size bigger than or equal to 102cm is considered obese.
Glucose Metabolism, Insulin Resistance & Prediabetes
1. Omega-3 Fatty Acids
Impaired glucose metabolism also contributes to metabolic syndrome. This is often connected to insulin resistance. In a healthy person, insulin helps cells take in glucose from the blood, which keeps blood sugar levels in check. But for people with insulin resistance, the body’s cells stop responding well to insulin. This results in too much glucose in the blood, which is known as high blood sugar, or hyperglycaemia. You can read more about hyperglycaemia in my article here.
Overtime, insulin resistance can lead to type 2 diabetes and the elevated blood sugar can damage your blood vessels. A reduction in elasticity of your blood vessels puts you at increased risk of developing hypertension, by reducing how well the vessels dilate to reduce blood pressure. Not only that, high sugar levels damage the blood vessels in the retina of your eyes, and can lead to impaired vision and blindness.
Dyslipidemia: The Need To Reduce High Cholesterol
Dyslipidemia means having unhealthy levels of fats (or lipids) in the blood. It is another key contributor to metabolic syndrome. Dyslipidemia can include a number of different lipid imbalances, including high triglycerides, and low amounts of HDL cholesterol in comparison to LDL cholesterol. If you’d like to understand more about the types of cholesterol disorders, you can access some more information in an article of mine here.
High Blood Pressure & Syndrome X
Hypertension, or high blood pressure is another component of metabolic syndrome.
What it is important to realise is that all these conditions work together in a vicious metabolic cycle. if your blood vessels are damaged from high blood sugar levels, or there is plaque build-up from cholesterol deposits, these all contribute to narrowing and restricted arteries- and increased blood pressure. And then excess abdominal fat releases inflammatory substances which contribute to the hardening of arteries, increased plaque deposits and, once again, higher blood pressure.
These factors are all part of metabolic dysfunction and exacerbate each other.
I’m sure you are wondering where to start fixing it, but for now, let’s move onto what causes metabolic syndrome or syndrome x.
What Causes Metabolic Syndrome?
MetS is a lifestyle disease, developed over time. A major cause of metabolic syndrome is diet. Western diets are full of processed foods, trans fats, and refined carbohydrates and sugars which all play a role in the development of dyslipidemia, insulin resistance, weight gain, and eventually metabolic syndrome.
- Refined carbohydrates and sugars: Foods like white bread, sugary drinks, cakes, and cookies cause rapid spikes in blood glucose levels, and trigger excess insulin production. Over time, this leads to insulin resistance, dyslipidemia and weight gain.
- Excessive trans fats: Fast and fried food, and processed foods and are rich in trans fats. These contribute to weight gain, inflammation and arterial plaques forming, which raise blood pressure.
- Low fibre: A lack of fibre leads to increased cholesterol levels, and impaired blood sugar regulation. Fibre can both lower LDL cholesterol, and reduce blood sugar levels.
- High-calorie, nutrient-poor diets: Calorie-dense but nutrient-deficient foods often contribute to excess calorie intake without providing necessary vitamins and minerals for metabolic function. For example, even though white bread and rice are staple foods for many, neither really offer a lot of “nutrition”. For example, 37% of Aussie men don’t get enough magnesium. And low magnesium levels are associated with high blood sugar, high blood pressure, high triglycerides, insulin resistance and increased waist circumference. So if you didn’t have a few serves of leafy greens today, you’re probably one of the 37%! Deficiencies lead to overeating the wrong things, obesity, chronic inflammation, and lipid dysregulation- all of which accelerate metabolic syndrome.
What Are The Side Effects of Metabolic Syndrome
Because metabolic syndrome is a combination of disorders, which can differ from man to man, and the syndrome often does not show obvious symptoms. However, MetS can lead to serious health problems over time. It raises the chance of developing issues like cardiovascular disease, type 2 diabetes, gout, stroke, sleep apnoea, fatty liver disease and non alcoholic fatty liver disease (NAFLD), and some types of cancer. The high blood pressure and blood sugar levels often seen in metabolic syndrome can also lead to chronic kidney disease.
As MetS involves many different metabolic issues all working together a complete approach is necessary. This means focusing on lifestyle changes, like keeping a healthy weight, eating a balanced diet, and being active. These steps can help manage the condition and lessen the risk of these health problems.
The Impact on Mental and Physical Health
The effects of metabolic syndrome go beyond just physical health. It can also impact mental health. Metabolic syndrome is associated with poor mental health– and those with mental health conditions have a greater risk of the diseases previously mentioned. Once again, it is that vicious cycle of poor self care.
The reasons for this link are complicated and not completely clear. However, factors like unhealthy lifestyle choices, poor adherence to medical regime, some psychotropic medications, genetic vulnerability, hormone changes, stress and increased inflammation are all thought to contribute.
To manage metabolic syndrome well, you must address mental health. This means making lifestyle changes, such as regular physical activity, eating a balanced diet, using stress management techniques, and seeking professional help when needed.
Lifestyle Contributions to Metabolic Dysfunction
Lifestyle factors are key factors in the development of metabolic problems and syndrome X. Factors like inactivity, eating a lot of processed foods, sugar, and unhealthy fats, plus dealing with chronic stress can cause weight gain and insulin resistance. These also have an effect on the body’s ability to control blood sugar and cholesterol levels.
Making healthy lifestyle changes is key to avoiding and managing metabolic issues. Finding a supportive nutritionist or functional medicine practitioner to educate and support you in these changes will give you a much better chance of success- it’s incredibly hard to navigate all the misinformation alone.
Diet, Inflammation, and Modern Living
The modern way of life often has a diet full of processed foods, sugary drinks, and unhealthy fats. These eating habits can cause chronic inflammation in the body. This inflammation is a key contributor to insulin resistance, atherosclerosis and metabolic syndrome.
Eating more whole grains, fruits, vegetables, lean proteins, and healthy fats can help reduce inflammation and boost your metabolism. The Mediterranean diet is particularly valuable for managing metabolic syndrome.
Along with changing your diet, adding regular exercise to your day can also help. Physical activity can lower inflammation, improve insulin sensitivity, and support a healthy metabolism.
The Role of Stress and Environmental Factors
Beyond diet and exercise, stress and the environment can affect how our metabolism works. Chronic stress, which many people face today, leads our bodies to produce hormones like cortisol. When there is too much cortisol, it can increases fat storage and can lead to insulin resistance. Studies show that deep breathing can help manage stress levels, and reduce blood pressure as much as medication!
Our environment and all the crap in it isn’t helping either! While we can’t completely control the toxins and chemicals surrounding us, there are some easy changes you can make, like swapping laundry detergents and moving away from the dishwasher tablets. Just using dishwasher tablets as an example- they have been found to contain substances that disrupt your hormonal balance, and are associated with diseases of chronic inflammation. No thanks!
Conclusion
In conclusion, metabolic syndrome is a serious but largely preventable condition that is affecting more men, especially in Western countries. Its key signs- belly fat, high blood pressure, high blood sugar, and unhealthy cholesterol levels- are often linked to poor lifestyle choices such as unhealthy eating, lack of exercise, and ongoing stress. Metabolic syndrome increases the risk of developing heart disease, stroke, and type 2
diabetes. However, with early detection and making healthier lifestyle changes, it is possible to reverse these effects. Eating a nutritious diet, staying active, and managing stress are essential steps to lower the risk of metabolic syndrome and improve your overall health. Taking a proactive approach to create healthier and sustainable habits is crucial to managing and preventing the serious health issues that can be caused by metabolic syndrome.
Frequently Asked Questions
What lifestyle changes can help manage metabolic syndrome?
A healthy lifestyle includes regular physical activity, and a balanced diet rich in fruits, vegetables, and whole grains. These habits can help you manage blood sugar levels, lose weight, and improve your overall health.
How does functional medicine approach metabolic syndrome differently?
Functional medicine looks at the whole person to find the main causes of metabolic syndrome. Functional medicine emphasises making personalised lifestyle changes and adjusting dietary habits. It also includes managing stress and fixing nutritional gaps to boost metabolic health.
Why can't I lose weight?
A healthy diet is very important. However, a lot of my clients struggle to see the scales changing. Visceral belly fat is very hard to shift and generally requires some of the metabolic factors (such as insulin resistance) to be resolved or supported to help you lose weight. That’s why it can be valuable to work with a nutritionist or functional medicine practitioner. Stress management, exercise and weight loss (especially around your belly!) are also essential to improve blood glucose levels and heart health.
Are there specific exercises recommended for men with metabolic syndrome?
A mix of aerobic exercises, such as brisk walking, jogging, or swimming, and strength training can help men with metabolic syndrome. This combination can help you reach a healthy weight, reduce belly fat, lower blood sugar levels, and improve overall health and fitness.
How important is professional guidance in managing metabolic syndrome?
Getting help from a nutritionist or functional medicine practitioner is essential for managing metabolic syndrome. We can look at your personal risk factors and suggest tailored lifestyle changes. We also track your progress. This guidance can really help you stay on track while you make sustainable change!
What is the treatment for metabolic disease? Is there a metabolic syndrome diet?
Treatment for metabolic syndrome mainly includes making lifestyle changes. Some people may need medications or supplements to help with blood pressure, cholesterol, and blood glucose levels. Because your bodies normal processes have shifted, often herbal medicine or nutritional supplements may be required to provide support and lower high cholesterol and reduce blood sugar or high blood pressure. In some severe cases, like for people with obesity who have not had success with other treatments, bariatric surgery could be an option.
