Metabolic Syndrome
NEW RESEARCH BLOG: METABOLIC SYNDROME
If you've been struggling with weight gain (especially around your midsection, poor digestion, or low energy, this could be affecting you, and understanding it can be the first step toward reversing it.
To start with, what exactly IS metabolic syndrome? It's a cluster of conditions that raise your risk for serious issues like heart disease, stroke, and type 2 diabetes.
These conditions include:
Abdominal fat – That stubborn belly fat is a key indicator. Waist circumference >35 for women and >40 for men
High blood pressure – Consistently elevated numbers could be a sign. > or = to 130/85
Elevated blood sugar – Especially if you're heading toward prediabetes.>100
High triglycerides – This type of fat in your blood shouldn't be too high.> or = to150mg/dl
Low HDL cholesterol – That's the "good" cholesterol, and you want it up! <40 for women and <50 for men
If you have three or more of these, you likely have metabolic syndrome. But don't panic! The good news is, we can address this together.
How to ASSESS your risk and monitor your progress:
Measuring abdominal fat: Place a tape measure around your middle, midway between the bottom of your rib cage and the top of your hip bone which is usually just above your belly button- while breathing out normally
Measuring Blood Pressure: Use an automated or blood pressure monitor. Before measuring: Empty your bladder; avoid eating, drinking (including caffeine) 30 min before testing; sit comfortably for 5 min with LEFT arm supported on table at chest height, back supported and feet planted on floor. Testing left arm provides most reliable results
Testing Blood sugar (glucose), Triglycerides, and HDL cholesterol: Contact me for discounted labs through Quest diagnostics
Keep accurate records of all the above biomarkers every 3 months for 12 months
How To ADDRESS it: The key to preventing and even reversing metabolic syndrome lies in nutrition and lifestyle changes. As you follow the guidelines below I’m here to guide you through it, step by step.
1.Gut Health –
Your gut is the gateway to overall health. Start by removing /reducing trigger foods like gluten and dairy while incorporating more fiber-rich foods like vegetables, beans, and whole grains into your diet. Fermented foods like sauerkraut or a quality probiotic supplement can also help rebalance your gut flora. Contact me for more specific gut healing strategies if you continue to struggle with digestive and gut related issues. A simple home stool test kit can uncover unresolved problems and help get to the root cause. Contact me for ordering (margiesett@gmail.com)
2.Liver Detox –
Your liver works hard to detoxify your body, but it can get overwhelmed. A sluggish liver can raise your triglycerides and affect your HDL cholesterol levels. Try reducing your intake of processed foods, alcohol, and sugars. Add detoxifying foods like leafy greens, cruciferous vegetables, and lemon water to your daily routine. Doing a 7 day liver detox can be a great jumpstart and committing to 21 Days can be life changing. Contact me for ordering(margiesett@gmail.com)
3.Metabolism and Hormone Balance –
Metabolic syndrome often ties back to imbalances in insulin and other hormones. Regular, moderate exercise like walking, stretching, or resistance training can help boost insulin sensitivity. You’ll also want to focus on quality sleep and stress management—both of which directly affect hormone levels.
4.Anti-Inflammatory Diet/ Targeted Supplements
Reduce inflammation by cutting back on refined carbs and unhealthy fats. Instead, aim for a diet rich in omega-3s (like salmon or flaxseeds), antioxidants (berries, leafy greens), and healthy fats (avocado, olive oil, nuts). Supplementing with basic vitamins and minerals can help ensure your body is getting what it needs on a daily basis.
5. Relationships/Mindset and Spiritual Awareness- This journey isn’t just physical. Building healthy relationships with others, ourselves and even our food through mindfulness, deep breathing, forgiveness and prayerful meditation can be powerful in restoring your body’s balance.
If you are ready to take control of your health and prevent metabolic syndrome from holding you back, I invite you to book a FREE strategy call. I’ll help you discover what's been blocking you from reaching your goals and what you can do NOW to begin shifting your health in the right direction.
If you would like personalized guidance on your program I invite you to book a HEALTH & NUTRITION Consult HERE
Let's work together to restore your radiance from the inside out.
Yours In Radiant Health,
Margie Setterlof PT,MS,FMC
Functional Nutrition and Lifestyle Medicine Expert
