Metabolic syndrome is beatable

DEAR DOCTOR K: My doctor says I have metabolic syndrome. He said it’s “like diabetes but not diabetes,” which I don’t understand. Can you explain what it is, and how I can fix it?

DEAR READER: Metabolic syndrome is quite common, but not well known. Many of my patients have it; nearly 50 million Americans have it – and many of them don’t know it.

Metabolic syndrome is dangerous. If you have it, you have a much higher risk of major health conditions. Recent studies find your risk of developing diabetes is four to five times higher. I guess that’s what your doctor meant when he said it was “like diabetes but not diabetes.” Your risk of stroke or a heart attack is about double. Your risk of dying prematurely is 30 to 60 percent higher.

Most important, you can cure it with changes in your lifestyle.

You have metabolic syndrome if you have three or more of the following:

High blood pressure.

Excess belly fat. This is measured as a waist size of 40 inches or more for men or 35 inches or more for women.

High triglycerides.

Low levels of high-density lipoprotein .

High-fasting blood sugar.

If you just determined you have only one or two, but not three, of these factors, don’t feel entirely relieved. You’re still at higher risk of heart attack and stroke than people without these factors.

Fortunately, you can take many steps to prevent metabolic syndrome:

Maintain a healthy body weight.

Get regular exercise.

Choose a healthy diet. It should be low in salt, in saturated and trans fats, and in highly processed foods. It should be high in omega-3 fats, whole grains, fiber, vegetables and fruit.

Drink moderate amounts of alcohol (one drink per day for women, one to two for men).

Don’t smoke.

Talk to your doctor about whether you need medicines to lower blood pressure or triglycerides if they are high, or whether you need medicines to lower blood sugar if you have diabetes or “pre-diabetes.”