Five tips to avoid three highs and stay away from metabolic syndrome

        With the change of people's dietary culture, the 2017-2020 Taiwan National Nutrition and Health Status Change Survey showed that the BMI index of adults over 18 years old as "overweight" and "obese" has risen to 50.3%, while the values of middle school and high school students have also risen to 29.2% and 28.9% respectively. Even the proportion of overweight and obesity in elementary school children has reached 25.8%, indicating that obesity has become a problem for the whole population. It is not only a chronic disease, but also an important cause of metabolic syndrome. This issue of 'Health Column' shares the correct concepts and tips for preventing metabolic syndrome, helping you easily maintain good health.

                People often come to clinics due to overweight or obesity issues, and after blood tests, it is found that most of them are metabolic syndrome patients. Its symptoms include abnormal blood pressure, blood sugar, blood lipids, and waist circumference, as well as three high diseases caused by obesity. Patients are prone to cardiovascular disease and cancer, and the mortality rate of other disease states (such as COVID-19 infection) also increases significantly.

        Diagnosis of metabolic syndrome

        If three or more of the following five factors are met without drug control, it can be determined as metabolic syndrome.

        1. High blood pressure: systolic blood pressure above 130 mmHg, or diastolic blood pressure above 85 mmHg.

        2. Fasting hyperglycemia: Fasting blood glucose levels above 100 mg/dL.

        3. Fasting triglycerides: ≥ 150mg/dL.

        4. Fasting low-density lipoprotein cholesterol: male

        5. Central obesity: Male waist circumference of 90 cm (35.4 inches) or more, female waist circumference of 80 cm (31.5 inches) or more

        Why is obesity closely related to metabolic syndrome?

        The main cause of overweight or obesity is eating more and moving less. When the body consumes too much energy (food) but reduces expenditure (basal metabolic rate and exercise), excessive energy is stored in the body. In addition to causing fat cell hypertrophy and changes in body shape, it can also accumulate in internal organs, leading to fatty liver, fatty pancreas, and even fatty heart. These patients usually have central obesity problems. Therefore, the diagnostic criteria for metabolic syndrome for obesity are based on waist circumference, not body mass index (BMI).

        If too much energy is ingested and there is nowhere to store it, the energy (glucose) in the blood cannot smoothly enter the cells for decomposition and utilization, and blood sugar will begin to rise. The pancreas secretes more insulin to lower blood sugar, resulting in high concentrations of insulin in the patient's blood, causing problems in energy metabolism in the body. Along with the insulin impedance caused by obesity, the sensitivity of the liver, muscles, and fat cells responsible for regulating energy to insulin decreases, leading to metabolic syndrome in the human body.

        Can thin people also have metabolic syndrome?

        20% of the causes of metabolic syndrome are related to genetics, and can be diagnosed through the above criteria. It is suggested that people with family history of hypertension, diabetes and hyperlipidemia should avoid bad eating habits, try to reduce high sugar, high fat diet and excessive drinking, and maintain the habit of regular exercise, even if their body shape is standard.

        Will aging increase the occurrence of metabolic syndrome?

        Generally speaking, the human body consumes a large amount of energy and has a high demand during growth and development, so the probability of developing metabolic syndrome is lower between the ages of 0 and 30. Recent studies have shown that it is not until around the age of 60 that the basal metabolic rate begins to decline by an average of about 0.7% per year. However, the vast majority of people feel that their metabolism deteriorates after the age of 30 and they are more likely to gain weight. In fact, there are many reasons for the decline in metabolic rate, including the decrease in muscle mass with aging, as well as the degradation of energy regulating organs such as the liver and pancreas. In addition, poor sleep quality, inadequate water intake, unhealthy psychological state, or irregular exercise habits can accelerate the occurrence of metabolic syndrome.

        How to prevent metabolic syndrome?

        The current medical system cannot overcome the problem of aging, but everyone can try their best to maintain good living habits. Here are the "Five Tips for Preventing Metabolic Syndrome" from the Ministry of Health and Welfare's "Metabolic Syndrome Learning Manual". Let's take action together:

        First move: Choose wisely and eat healthily ("three lows and one high" - low oil, low sugar, low salt, high fiber)

        Second move: Stand up and move for 30 minutes (avoid prolonged sitting, exercise for 30 minutes every day)

        Step 3: Don't smoke, drink less alcohol (save money and protect health)

        The fourth trick: relieve stress, bring vitality (cultivate interest in stress relief, think positively, and seek help at the appropriate time)

        Step 5: Check and detect early (regularly undergo adult preventive health check ups)

        Doctor's reminder

        In addition to actively promoting health, the prevention of metabolic syndrome should also pay attention to the five indicators of metabolic syndrome. Regular monitoring of waist circumference, blood pressure, triglycerides, high-density cholesterol, and blood sugar is necessary. If there are three or more abnormalities, it is metabolic syndrome. Remind you that even if only one indicator appears, you should remain vigilant and pay attention to the status of other indicators.

        *Dr. Lai Huiping's expertise includes: diabetes, endocrine diseases, thyroid diseases. https://www.femh.org.tw/section/sectionDetail2?CID=0203&&DoctorID=92403

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