The rising rate of obesity in the United States is fueling the prevalence of a number of serious health conditions. One of these is metabolic syndrome, sometimes referred to as metabolic syndrome X. It's made up of a group of conditions that can have major repercussions on your future health. More than 50 million Americans may have metabolic syndrome, according to the American Heart Association. Prevalence among women is similar to -- if not higher -- than that of men. Poor nutrition plays a significant role in your risk for becoming one of the statistics.
Understanding Metabolic Syndrome
A metabolic syndrome diagnosis means you have at least three of the following five conditions: hypertension, high blood glucose, high triglyceride levels, low high-density lipoprotein (HDL) cholesterol and excess abdominal fat. A waist measurement of 35.2 inches or more is considered high for women, according to the National Cholesterol Education Program. Many factors contribute to your chances of developing metabolic syndrome, such as being postmenopausal, having a sedentary lifestyle and being a smoker. Both African American and Mexican American women are at higher risk than whites; in fact, prevalence among these women is higher than that of men in the same ethnic groups, the National Heart Blood and Lung Institute reports.
Role of Nutrition
Your diet is also a major player in metabolic syndrome. Eating a diet high in calories, fat and sodium -- particularly while being inactive -- can be a recipe for trouble. A study published in August 2006 in the "American Journal of Clinical Nutrition" highlights the connection between nutrition and this syndrome. Researchers found that a diet high in fats and low in micronutrients was associated with increased risk for metabolic syndrome among women. In addition, even low-fat, high-carb diets may put you at risk. This way of eating can negatively impact blood sugar, cholesterol and triglyceride levels, according to the Center for Human Nutrition at the University of Texas Southwestern Medical Center.
Effects
Metabolic syndrome's consequences are substantial. The Cleveland Clinic reports that women with the syndrome are three times more likely to die from a heart attack or stroke than women who don't have it. Both hypertension and high cholesterol causes arterial damages, upping your chances for cardiovascular disease. The risk for developing type 2 diabetes may be up to 30 times higher for women who have metabolic syndrome than for women who are not affected by it. Having a combination of high triglycerides and abdominal obesity may put you at the highest risk for future complications.
Reducing Risk
You can make changes in your diet to lower your risk of developing metabolism syndrome. Lifestyle changes can also help reduce your chances of having complications if you've already been diagnosed with it. The Cleveland Clinic recommends sticking to a diet low in fat, sodium and cholesterol. Filling up on nutrient-rich whole grains, veggies and fruits can help keep your weight in check in addition to preventing the syndrome's components, such as insulin resistance or high cholesterol. Making regular exercise and smoking cessation priorities is essential as well.
References
- American Heart Association: Metabolic Syndrome
- National Heart Lung and Blood Institute: Metabolic Syndrome
- Cleveland Clinic: Metabolic Syndrome
- "American Journal of Clinical Nutrition"; Nutritional Risk and the Metabolic Syndrome in Women: Opportunities for Preventative Intervention from the Framingham Nutrition Study; Barbara E Millen, et al.; August 2006
- University of Texas Southwestern Medical Center: Metabolic Syndrome
- MayoClinic.com; Metabolic Syndrome: Risk Factors; November 2009
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