Did you know it’s possible to be slim and active, but still be unhealthy – and at risk for heart disease?
Only 12.2% of American adults are considered metabolically healthy. You could be eating plenty of heart-healthy meals and working out more than an hour each day, yet still be metabolically unhealthy.
That’s because although physical health and metabolic health are not mutually exclusive, they do not mean the same thing.
Here’s what you need to know about the relationship between these two important aspects of wellness.
What is metabolic health?
Metabolic health refers to how well the body can utilize the food we eat to protect us from chronic disease and provide sufficient energy for our needs. Being metabolically healthy is essential for maintaining a healthy weight and reducing your risk of chronic illness such as heart disease, type 2 diabetes, and obesity.
Major metabolic markers, including blood sugar, blood pressure, weight, cholesterol, and triglyceride levels, are used to determine your current range of health.
In contrast, many people assume that if they’re not frequently getting ill, maybe exercise regularly, and generally “feel okay” that they’re healthy.
But that’s not true. You can be objectively unhealthy but not be aware of it – or, more accurately, be so used to feeling the way you do that you don’t realize how much better you could feel!
It’s true to say that many of the activities people engage in to increase their health – exercise, good sleep, healthy eating – are crucial factors for metabolic health too, so they go hand in hand.
The important thing to consider though is that those things alone are not enough to guarantee you are healthy. And in fact, poor metabolic health can undo your hard work in an instant.
The risks of being metabolically unhealthy
There are a number of risks associated with metabolic syndrome. Even if you eat well and exercise often, your body may not respond to healthy activities in an efficient manner.
- People who are metabolically unhealthy are more likely to be obese or overweight. Obesity is one of the most common side effects of metabolic disease, although people within a healthy weight range can also be affected.
- When blood sugar levels are constantly high, the pancreas will produce more insulin than necessary to combat excessive spiking. The body will become less responsive to insulin over time. This may require insulin injections to resolve, which may continue to promote weight gain.
- High blood pressure, also known as hypertension, is one of the most common side effects of metabolic syndrome. It occurs when the force of blood against artery walls becomes taxing on the body. Left uncontrolled, hypertension can lead to heart failure, stroke, and kidney disease.
- A significant rise in triglyceride levels can significantly impact heart health. Uncontrolled fat in the bloodstream may increase your risk of heart disease, or force the arteries to harden.
Metabolic disease causes significant damage to your overall wellness, putting yourself and your body into harm’s way. It’s a good idea to follow best practices to prevent the syndrome from occurring in the first place, or take restorative actions to mitigate risks in the future.
Avoiding metabolic syndrome
Defense is always the best offense, and in the case of metabolic syndrome, I always suggest starting with prevention.
The best way to avoid metabolic syndrome is to live a healthy lifestyle – eating clean foods, exercising regularly, and supporting your body with adequate rest. The more balanced your lifestyle is, the more balanced your metabolism will become.
If you suspect you may already have metabolic syndrome, not all is lost. As you work toward normalizing your blood sugar, pressure, and triglyceride levels, you will begin the process of healing over time.
A few tips to help you on your way:
- Avoid processed foods as much as possible, and eat plenty of fiber, leafy greens, and protein. If your food did not come from or live on the ground, it should be enjoyed in moderation.
- Choose an active lifestyle. Whether you take the stairs instead of the elevator or try a new hobby, find something that can be integrated into your lifestyle. Consider exercises that get your heart rate up, as well as resistance training exercises that boost muscle mass.
- Healthy sleep is key to reversing metabolic syndrome, although it’s also one of the most neglected aspects of health. I recommend getting 7 to 9 hours of rest per night. Try turning the TV off a few hours before bed, or install a blue light blocker on your phone to promote deeper sleep.
- Don’t allow yourself to remain in a stressed state. Find ways to relax and decompress on a daily basis, focusing on activities such as yoga, meditation, or deep breathing.
You will need to implement each of these factors into your current lifestyle to prevent or treat metabolic syndrome. A holistic approach is always the best option, leading to more sustainable lifestyle changes in the future.
Diagnosing metabolic disorders
The long term effects of metabolic syndrome could affect all aspects of your life, regardless of current physical health markers. Fortunately, catching signs and symptoms early on is more than half the battle.
Chat with your primary care provider about completing a metabolic panel, which will investigate blood markers alongside a reference range. Fasting or other preparations may be needed, so it’s a good idea to ask about your responsibilities well in advance.
You could also perform a self screening to provide generalized information about your condition. Feel free to take my metabolic quiz for an overview of your condition, as well as some guided insights.