Health
What is metabolic health and why should you care about it?
Almost 1 in 3 Australians have metabolic syndrome, but most of us don’t understand what it is or the serious health risks associated with it. Here’s everything you need to know about keeping your metabolic health on track and chronic illness at bay.
By Sabrina Rogers
When Susan’s GP told her she had metabolic syndrome, she had no idea what that meant.
Her weight had been steadily creeping up since menopause - especially around her belly - and she’d been indulging her cake and chocolate cravings more often because her energy was so low. But she didn’t think she had a serious medical condition.
“I’d never heard the words ‘metabolic syndrome’ before and it sounded scary,” says Susan. “My doctor explained it was several health conditions that happen together and can increase your risk of serious illnesses. I had 3 of the 5 conditions - belly fat, high blood pressure and high blood sugar - and she told me I needed to make some changes before things got worse.
“That was a huge wake-up call for me. I was only 54 and I wanted to meet my grandkids. So, I started walking every day and cleaned up my diet. I’ve lost 14 kilos and my blood sugar is under control. My blood pressure still needs some work, but I’m getting there.”
What are metabolic syndrome and metabolic health?
Metabolic syndrome is a cluster of 5 health conditions that occur together and raise the risk of developing heart disease, stroke and type 2 diabetes.
“It can also increase your risk of dementia and certain types of cancer,” says endocrinologist Dr Isobelle Smith.
As many as 30% of Australians have metabolic syndrome - and it can even affect children and teenagers.
Also known as syndrome X or insulin-resistance syndrome, metabolic syndrome is defined as having 3 or more of the following:
● Excess abdominal fat: A waist circumference of 80cm or more in women and 94cm or more in men (although this can be different for people from certain ethnic backgrounds)
● High blood pressure: Equal to or over 130/85mmHg
● Low levels of HDL (“good”) cholesterol: Less than 1.3 mmol/L in women and 1.0 mmol/L in men
● High blood triglyceride levels (a type of fat): Equal to or over 1.7 mmol/L
● High blood glucose (sugar) levels: Over 5.5 mmol/L
As for metabolic health, one way to define it is the absence of metabolic syndrome - or having readings in the healthy range for the above markers.
What are the signs and symptoms of metabolic syndrome?
Some of the conditions associated with metabolic syndrome have obvious signs and symptoms while others may not have any at all.
The clearest sign is a build-up of fat around the waist. If you have significant type 2 diabetes that has been left untreated, you might also experience symptoms including:
● Fatigue
● Increased thirst
● Frequent urination
● Blurred vision
If you have these or any other unusual symptoms, see your GP without delay. They may measure your waist circumference, take your blood pressure, and refer you for blood tests to measure your blood glucose, cholesterol and triglyceride levels.
What causes metabolic syndrome?
“A combination of lifestyle and genetics causes metabolic syndrome,” says Dr Smith. “Lifestyle factors that contribute to it include physical inactivity, poor diet, central adiposity [belly fat], smoking and drinking excess alcohol.
“But insulin resistance and type 2 diabetes have a strong genetic component, and blood pressure and cholesterol can also be genetic.”
How can metabolic syndrome be prevented and treated?
Making simple lifestyle changes can help reduce your risk of metabolic syndrome or manage it if you’ve already been diagnosed. These include:
● Eating a healthy diet: Reduce salt, sugar and saturated fat. Eat more fruits and vegetables, healthy fats (olive oil and avocado), lean protein (legumes, fish and chicken) and whole grains (brown rice and grainy bread).
● Exercising regularly: Do at least 30 minutes of moderate-intensity activity at least 5 days a week.
● Quitting smoking and reducing alcohol: Have no more than seven standard drinks a week, but the less alcohol you drink the better.
“I always tell people to focus on getting fit rather than losing weight,” says Dr Smith. “Research shows exercise really improves your metabolic health regardless of whether you lose weight.”
While there aren't any medicines designed to treat metabolic syndrome as a whole, some people may need to take medications to treat contributing conditions such as high blood pressure, high cholesterol or type 2 diabetes.
GLP-1 agonist medications such as Ozempic and Wegovy may effectively help some people manage several of the conditions leading to metabolic syndrome.
Stay on top of your health checks
“Everyone should start getting regular health checks in their 40s,” says Dr Smith. “And women should really stay on top of them after menopause because the risk of metabolic syndrome increases significantly.”
Here are the health checks you should get and when (although your doctor will advise if you need to be checked more regularly):
● Weight and waist circumference: You can measure your weight and waist circumference at home with a scale and tape measure as often as you like. Ask your GP to measure both every 2 years or more often if you’re at higher risk.
● Blood pressure: Have your blood pressure checked at least once a year if you’re over 40, your blood pressure is on the high side, or you have a family history of high blood pressure or heart disease.
● Cholesterol and triglycerides: A single blood test can measure your cholesterol and triglyceride levels. If you’re healthy, you should have it every 5 years from age 45 - or from age 35 for Aboriginal and Torres Strait Islander people. Testing is recommended every 12 months if you have high blood pressure, diabetes, heart disease or kidney disease.
● Blood glucose: You can quickly assess your risk of developing type 2 diabetes in the next 5 years by completing the Australian type 2 diabetes risk assessment tool (AUSDRISK) online.
Your doctor may recommend you have a blood glucose test if you’re over 55, if you’re over 35 and you’re from Aboriginal or Torres Strait Islander, Pacific Island, Indian subcontinent or Chinese background, or if you have any specific risk factors.
● Heart health check: You should have a free 20-minute Heart Health Check with your GP if you’re 45 and over, if you’re 35 and over and have diabetes, or if you’re 30 and over and are from Aboriginal or Torres Strait Islander background. They will tell you how often you should come back for further check-ups.
Find out more about the vital health checks you should have in your 50s and 60s.
Stay ahead of metabolic health
Metabolic health can shift gradually over time - often without obvious symptoms. But with the right habits and regular health screenings, you can turn things around before it becomes a bigger problem.
Feature image: iStock/Jacob Wackerhausen
The information on this page is general information and should not be used to diagnose or treat a health problem or disease. Do not use the information found on this page as a substitute for professional health care advice. Any information you find on this page or on external sites which are linked to on this page should be verified with your professional health care provider.
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