Are You At Risk? Early Warning Signs Of Metabolic Syndrome

Recognising the Early Signs and Risk Factors of Metabolic Syndrome

Metabolic syndrome is becoming increasingly common, and it’s essential to understand what it is, how to recognise it early, and what you can do about it. This blog post will guide you through the basics of metabolic syndrome, its early warning signs, risk factors, and treatment options. If you’re looking for a personalised nutrition program to help manage or resolve symptoms, read on to find out how you can take control of your health.

"More than 35 per cent of Australian adults have metabolic syndrome. This is higher in people with diabetes." - Better Health Channel

What is Metabolic Syndrome?

Metabolic syndrome isn’t a single disease but rather a cluster of conditions that occur together, increasing your risk of heart disease, stroke, and type 2 diabetes. To be diagnosed with metabolic syndrome, you typically need to have at least three of the following five risk factors:

  • Excessive Waist Circumference: A waist measurement of over 102 cm in men and 88 cm in women.
  • Elevated Blood Pressure: A reading of 130/85 mm Hg or higher, or being on medication for hypertension.
  • High Fasting Blood Sugar Levels: Fasting blood glucose levels of 5.6 mmol/L or higher, or being on medication for elevated blood glucose.
  • High Triglyceride Levels: Blood triglycerides levels of 1.7 mmol/L or higher, or being on medication for high triglycerides.
  • Low HDL Cholesterol Levels: HDL cholesterol levels below 1.0 mmol/L for men and below 1.3 mmol/L for women, or being on medication for low HDL cholesterol.

Metabolic syndrome is a significant health concern because it can lead to severe complications if left unmanaged. Understanding the early warning signs and risk factors is crucial for prevention and early intervention. You can have all of these tests done at your doctors as part of your annual health checkup.

Early Warning Signs & Risk Factors of Metabolic Syndrome

Recognising the early signs of metabolic syndrome can help you take action before more severe health problems develop. Here are some of the early warning signs and risk factors to watch for:

  1. Abdominal Obesity

Carrying excess weight, particularly around your abdomen, is a prominent indicator of metabolic syndrome. This type of fat, known as visceral fat, is more dangerous than fat stored in other areas because it surrounds vital organs and contributes to inflammation.

  1. High Blood Pressure

High blood pressure is often a silent condition, meaning you might not notice any symptoms until it becomes severe. Regularly monitoring your blood pressure is essential, especially if you have a family history of hypertension or other risk factors.

  1. Elevated Blood Sugar Levels

Frequent thirst, increased urination, fatigue, and blurred vision can be early signs of high blood sugar levels. If you notice these symptoms, it’s essential to get your blood glucose levels checked.

  1. High Triglyceride Levels

High triglyceride levels might not cause noticeable symptoms initially, but over time, they can lead to fatty liver disease and pancreatitis. Regular blood tests can help monitor your triglyceride levels. I recommend everybody has an annual health checkup with their GP to catch these signs early enough to deal with them with simple dietary and lifestyle changes.

  1. Low HDL Cholesterol

HDL cholesterol is often referred to as the "good" cholesterol because it helps remove other forms of cholesterol from your bloodstream. Low HDL levels can increase your risk of heart disease.

Other Risk Factors 

Several other factors can increase your risk of developing metabolic syndrome, including:

  • Age: The risk of metabolic syndrome increases with age.
  • Genetics: A family history of type 2 diabetes, hypertension, or cardiovascular disease can increase your risk.
  • Lifestyle: A sedentary lifestyle, poor diet, and smoking can contribute to the development of metabolic syndrome.
  • Insulin Resistance: This condition, where your body’s cells don’t respond well to insulin, is a significant risk factor for metabolic syndrome.

"In 2022 15,000 Australians died of ischemic heart disease (IHD) – around eight percent higher than in 2021 when 13,878 people lost their lives to IHD." - Victor Chang Cardiac Research Institute

Metabolic Syndrome Treatment Options

If you’ve been diagnosed with metabolic syndrome or are at risk, there are several treatment options available to help manage and reduce your symptoms. Lifestyle changes are the cornerstone of treatment, but supplements or medications may also be necessary in some cases.

  1. Lifestyle Changes


A healthy, balanced diet is crucial in managing metabolic syndrome. Focus on eating the right amount of fruits, vegetables, whole grains, lean proteins, and healthy fats. Reducing sugar, refined carbohydrates, and trans fats is also essential. If you’ve struggled to find a diet that works for you our Metabolic Balance Program will give you exactly what, when and how much to eat to achieve your health results.

Physical Activity:

Regular physical activity can help reduce many of the risk factors associated with metabolic syndrome. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling. Strength training exercises are also beneficial for building muscle and improving metabolism.

Weight Loss:

Losing even a small amount of weight can significantly improve your health. Aim for a gradual, sustainable weight loss through a combination of diet and exercise. Again, the Metabolic Balance diet is a diet designed especially for you from your blood test results, measurements, health conditions and food preferences.

Stress Management:

Chronic stress can contribute to the development of metabolic syndrome. Incorporate stress-reducing activities into your routine, such as yoga, meditation, deep breathing exercises, or hobbies you enjoy.

Quit Smoking:

If you smoke, quitting is one of the most important steps you can take to improve your health. Smoking cessation programs and support groups can provide the assistance you need to quit successfully.

  1. Medications

In some cases, lifestyle changes alone may not be enough to manage metabolic syndrome (especially if not addressed early enough), and medications may be necessary. These can include:

  • Blood Pressure Medications: To manage hypertension.
  • Cholesterol-Lowering Medications: Such as statins to lower LDL cholesterol and triglycerides and raise HDL cholesterol.
  • Blood Sugar Control Medications: Including metformin to help manage high blood glucose levels.

Metabolic syndrome is a serious condition that requires attention and proactive management. By understanding the early warning signs and risk factors, you can take steps to reduce your risk and improve your overall health. Lifestyle changes, including a healthy diet, regular exercise, and stress management, are key components of managing metabolic syndrome.

If you’re looking for a comprehensive nutrition program to help manage your symptoms and improve your health, consider our Metabolic Balance Program. A tailored approach can provide the support and structure you need to make lasting changes and reduce your risk of complications associated with metabolic syndrome. Take charge of your health today and start your journey towards a healthier, happier life.


Better Health Channel - Metabolic Syndrome:

Victor Chang Cardiac Research Institute - Metabolic Syndrome:

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