Metabolic Syndrome Symptoms That Raise Heart Attack and Stroke Risk—Especially After 50
Early warning signs can be easy to miss, which is why knowing what to look for is key
Metabolic syndrome is a cluster of conditions that can dramatically increase your risk of heart disease, stroke and type 2 diabetes. It’s been on the rise in recent years—the Postgraduate Medical Journal estimates that metabolic syndrome currently affects more than 40 percent of adults in the U.S. But if you know how to recognize metabolic syndrome symptoms early, you can start making healthy changes to lower your risk ASAP.
What is metabolic syndrome?
Metabolic syndrome is typically diagnosed when someone has at least three of these five conditions:
- Waist circumference greater than 35 inches for women or 40 inches for men
- Triglyceride levels over 150 mg/dL
- “Good” HDL cholesterol levels below 50 mg/dL for women or below 40 mg/dL for men
- Fasting blood glucose at or above 100 mg/dL
- Blood pressure of 130/85 mm Hg or higher
Woman's World Answers
Metabolic syndrome symptoms are usually ‘silent’
Keep in mind that some metabolic syndrome markers, like high triglyceride levels, are notoriously silent. (Learn more about how to spot silent diseases here.)
“Those with metabolic syndrome may notice an increased waistline, but will not feel the effects of high blood pressure or high cholesterol,” says Jennifer Cheng, DO, Chief of Endocrinology at Hackensack Meridian Jersey Shore University Medical Center. It’s crucial to stay up-to-date on annual wellness visits and routine bloodwork so you don’t miss these warning signs.
Left untreated, metabolic syndrome “can lead to increase in risk for cardiovascular disease and diabetes, which can lead to an earlier death,” says Mir Ali, MD, a board-certified surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA. Research published in StatPearls suggests that people with metabolic syndrome are twice as likely to develop cardiovascular disease and have a five times greater risk of developing diabetes.
9 subtle metabolic syndrome symptoms to watch for
Beyond the five main criteria used to diagnose the condition, there are a few lesser-known symptoms of metabolic syndrome you should be on the lookout for. According to Dr. Cheng, these include:
- Extreme fatigue
- Brain fog or difficulty concentrating
- Feeling mentally sluggish
- Skin tags (small, harmless skin growths linked to insulin resistance)
- Increased hair growth on the face and body (a possible sign of PCOS, which is linked to insulin resistance)
- Acanthosis nigricans (a velvety, dark discoloration of the skin which often occurs on the back of the neck and in the armpit area)
Because metabolic syndrome can lead to type 2 diabetes, Dr. Cheng adds, it’s also important to watch for early signs of diabetes such as:
- Increased thirst
- Increased urination
- Blurry vision
Your risk of metabolic syndrome increases with age
Metabolic syndrome affects around one in five adults under age 40, but nearly half of all adults over 60, according to the Journal of the American Medical Association. “The risk for metabolic syndrome increases with age due to physiologic changes that occur with aging—slowing of the metabolism, loss of muscle and increase in visceral fat,” Dr. Ali says.
The risk is also higher for women, especially after menopause. “There are hormonal shifts that occur with menopause in women, including larger waistlines, higher blood sugar and higher cholesterol levels that may occur as a result of hormonal changes,” Dr. Cheng says. “Women also have risk if they have polycystic ovarian syndrome (PCOS), which increases insulin resistance and is associated with metabolic syndrome.”
When to see a doctor about metabolic syndrome symptoms
“If a person is concerned with metabolic syndrome, the place to start with is their primary care provider,” Dr. Ali says. “The treatment centers around changing dietary and lifestyle changes—lowering weight, increasing exercise, stopping smoking and [eating fewer] processed and other less-healthy foods.”
These changes help reduce your body weight, increase your good cholesterol and reduce high blood sugar. If needed, your doctor may refer you to a specialist or prescribe medication to control hypertension or diabetes, Dr. Ali adds. Some patients who are overweight or obese may also benefit from weight-loss medications or surgery to reach a healthy weight. Your doctor can help to pinpoint the best treatment plan for you.
Get a head start on lowering your risk
Even if you haven’t been diagnosed, healthy lifestyle changes can help to stave off the conditions that comprise metabolic syndrome.
Eat a balanced diet
“The most powerful thing people can do to reduce risk for metabolic syndrome is following a healthy diet which is rich in fruits, vegetables, whole grains and lean proteins,” Dr. Cheng says. “It also helps to have lower salt, sugar and unsaturated fats intake.” Low-fiber diets can increase your risk of developing metabolic syndrome, so be sure to include plenty of fiber-rich foods.
Move more
Dr. Cheng also recommends getting at least 30 minutes of moderate exercise each day. Physical activity can help to reduce your risk of metabolic syndrome by lowering blood pressure, improving insulin sensitivity and burning visceral fat. A review of research published in Frontiers in Physiology found that a mix of aerobic training and resistance training is the most effective type of exercise routine for metabolic syndrome.
And if possible, get your workout done early. According to research published in the Journal of Physiology, morning workouts are slightly more efficient than afternoon workouts at reducing cardiometabolic risk factors like blood pressure and insulin sensitivity.
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