Home Gesundheit Stress kann zum metabolischen Syndrom führen. Hier erfahren Sie, wie Sie es überwinden können

Stress kann zum metabolischen Syndrom führen. Hier erfahren Sie, wie Sie es überwinden können

von NFI Redaktion

On March 1, 2024 – Hypertension. High triglycerides. A expanding waistline. High fasting blood sugar. Abnormal cholesterol. If you have three or more of these symptoms, it could be Metabolic Syndrome – a common but often overlooked condition. Metabolic syndrome, also known as insulin resistance syndrome, increases your risk for Type 2 Diabetes, heart disease, and stroke.

But researchers are now finding that stress plays a crucial role in dealing with it. Managing stress could help reduce the risk of metabolic syndrome and associated diseases.

While managing psychological stress can sometimes be complex, there are simple and cost-effective ways to lower stress levels and reduce the risk of metabolic syndrome.

Why it matters: New research published in the journal Brain, Behavior, and Immunity – Health found that stress can lead to increased inflammation, and inflammation increases the risk of metabolic syndrome. Stress can lead to a decrease in HDL cholesterol (good cholesterol) and increase obesity, insulin resistance, high triglycerides, etc – all of which can damage your inflammatory pathways. Thus, stress is indirectly linked to metabolic syndrome through the harmful effects of inflammation.

If your triglyceride levels – a type of fat in the blood – are 150 milligrams per deciliter (mg/dl) or higher, there is also a higher risk for metabolic syndrome. Other risk factors include fasting blood sugar over 100mg/dL and blood pressure higher than 130/85.

One way to reduce your stress is through Acceptance and Commitment Therapy (ACT). ACT emphasizes the benefits of mindfulness – the art of being “in the moment” and paying close attention to how your body communicates (e.g., acknowledging the seriousness). Anxiety you often feel during holidays or big family gatherings). Another ACT technique is to both identify and act on the personal values you have determined. Having a sense of self as context – meaning, “being aware of thoughts, feelings, etc. without holding onto them” – is another ACT practice.

In addition to managing your stress levels, there are other practical ways to monitor or reduce your risk of metabolic syndrome. According to Easton Bryant, PharmD, owner of helpful tracking tools like an affordable blood pressure cuff and blood glucose monitor (around $20) North Century Pharmacy in Columbia, Kentucky.

A body composition device can also be extremely helpful in monitoring the risk of metabolic syndrome. While these devices can be quite expensive, health facilities across the country offer the use of the device at low cost. With a body composition device, you can determine the amount of fat in your limbs and extremities as well as your muscle mass.

Building your muscle mass is often an overlooked part of reducing your risk of metabolic syndrome, says Michelle Ponder, MD, a board-certified obesity endocrinologist and diabetes and metabolism specialist at Duke Health in Durham, NC. Experts recommend at least 150 minutes of moderate exercise per week (dancing, brisk walking, cycling) or 75 minutes of high-intensity activity (running, swimming laps, stair climbing).

“People tend to overlook making sure that at least two of these activity sessions per week are resistance exercises,” said Ponder. “So, whether it’s bodyweight or weightliftingthat really plays a big role in preventing the development of insulin resistance and metabolic syndrome.”

Keeping a journal of what you eat and drink is also a good way to track your daily habits and keep an eye on your health goals, said Bryant.

“If you’re just documenting what you’re doing, you have to be honest with yourself,” he said. “For example, if you eat five cookies every day. This month you’ve had 150 cookies. Measuring really is everything, and that’s what drives me [to reach my own health goals].

Nutrition plays a crucial role in lowering the risk of metabolic syndrome, especially due to how poor nutrition can contribute to disease indicators. For example, waist circumference: A waist circumference of 35 inches or more in women or 40 inches or more in men is one of the main indicators of metabolic syndrome.

But within just three to four months, you can lose dozens of pounds and bring your waist to a healthier size, said Nettie Novelli, a licensed Metabolic Balance Practitioner and the founder of Wellionaire Living LLCa scientifically based metabolic program that creates individualized nutrition plans to help you reach your health and wellness goals.

Novelli has been in the wellness industry for 30 years and maintains a healthy lifestyle with nutritious diet and regular exercise. However, she noticed her waistline expanding. The diagnosis of metabolic syndrome surprised her. Due to her health and wellness background, she learned how a health-conscious person could develop this condition and what she could do to regain her health.

Since metabolic syndrome is based on insulin resistance – or too much sugar in the bloodstream – consuming the wrong foods for our bodies can increase the risk of diseases leading to metabolic syndrome, she said.

Novelli provides her clients with a customized nutrition plan based on their metabolic blood value (blood sugar level) as well as their age, gender, health status, and dietary preferences. With this tracking method, Novelli went from size 10 (34-inch waist) back to size 2 (27-inch waist). “When insulin and blood sugar systems are functioning correctly, the symptoms of metabolic syndrome begin to disappear – and that is the waistline.”

Metabolic syndrome is often not a “hot topic,” as many people focus on the aesthetic side of weight loss and health, such as tightening the waistline in time for summer, said Bryant. Whether diagnosable or not, awareness of metabolic syndrome is crucial, as the risk for serious consequences like stroke or heart disease is much higher with a clustering of cardiovascular diseases than with a single one. But metabolic syndrome and the associated diseases are widespread across the country, and doctors often prescribe medication instead of making significant changes in diet and lifestyle, Bryant said.

Click here to learn more about metabolic syndrome.

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