Metabolic Syndrome and Your Figure

Where fat settles on your frame impacts more than the way you look — it may also reveal your risk for metabolic syndrome.

Metabolic syndrome is a group of metabolism-related abnormalities that occur at the same time. Your metabolism is the way your body uses food and water to grow, heal and give you energy. Together, these disorders significantly increase an individual's risk for heart disease, stroke and Type 2 diabetes. Metabolic syndrome is diagnosed when a person has at least three of the following indicators:

• obesity
• triglyceride level of 150 mg/dL or higher
• HDL of less than 50 mg/dL for women
• blood pressure of 130/85 mmHg or higher
• fasting glucose of 100 mg/dL or higher

While metabolic syndrome can affect anyone, people with apple-shaped bodies, who tend to accumulate fat around the midsection, are much more likely to be affected. Why? Abdominal fat produces hormones and other chemicals that can lead to high blood glucose, elevated levels of triglycerides and LDL (bad) cholesterol in the blood, and high blood pressure — three key components of metabolic syndrome. Because these conditions often cause no symptoms, in many patients the only outward sign of metabolic syndrome is a thicker-than-average waistline.

Though you cannot alter your basic body shape, you can take steps to prevent metabolic syndrome or lessen its effects. Because excess abdominal fat, obesity and inactivity are strongly linked with metabolic syndrome, your doctor may advise you to try home-based therapies first — eating better, exercising more and managing weight. Small changes, such as adding one more serving of vegetables at dinner or walking a total of 30 minutes a day, can begin providing benefits. If these strategies are not enough, your doctor may prescribe medications to help get blood pressure or blood glucose and cholesterol levels under control.

Want to estimate your risk of metabolic syndrome in just a few minutes at home? Grab your tape measure.

Now, take two measurements — one around the narrowest part of your waist and one around the widest part of your hips. Then, divide the waist measurement by the hip measurement. This figure is your waist-to-hip ratio (WHR).

Even if your weight is in the normal range for your height, the higher your WHR, the greater your risk for metabolic syndrome. According to the World Health Organization, a WHR of more than 0.9 in men or .85 in women substantially increases your chances of developing metabolic syndrome.

The good news is, whittling down your waist can help reduce your risk. According to the American Heart Association, women should aim for a waist circumference (distance around) of less than 35 inches, while men should strive for 40 inches or less.

Back