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Metabolic Syndrome

10 October 2011 3 Comments

Metabolic syndrome ~ Avoid it or make the change to improve your health!


Metabolic Syndrome: (also known as syndrome X or the dysmetabolic syndrome) – is a diagnosis that has been around since the 1980′s to describe a combination of health risks. It includes, but not limited to, obesity, high blood pressure, insulin resistance, high cholesterol and an increased risk for the formation of blood clots.

The definition and criteria actually depends on which source that you are looking at. The 2001 National Cholesterol Education Program Adult Treatment Panel (ATP III), uses any three of the following traits in the same individual meet the criteria for the metabolic syndrome:

  • Abdominal obesity: a waist circumference over 102 cm (40 in) in men and over 88 cm (35 inches) in women.
  • Serum triglycerides of 150 mg/dl or above.
  • HDL cholesterol  of 40mg/dl or lower in men and 50mg/dl or lower in women.
  • Blood pressure of 130/85 or more.
  • Fasting glucose of 110 mg/dl or above. (Some groups say 100mg/dl)
The World Health Organization (WHO) has slightly different criteria for the metabolic syndrome:
  • High insulin levels, an elevated fasting blood glucose or an elevated post meal glucose alone with at least 2 of the following criteria:
  • Abdominal obesity as defined by a waist to hip ratio of greater than 0.9, a body mass index of at least 30 kg/m2 or a waist measurement over 37 inches.
  • Cholesterol panel showing a triglyceride level of at least 150 mg/dl or an HDL cholesterol lower than 35 mg/dl.
  • Blood pressure of 140/90 or above (or on treatment for high blood pressure).

According to the American Heart Association and the National Heart, Lung, and Blood Institute, there are five risk factors that make up metabolic syndrome.

Large Waist Size


For men: 40 inches or larger
For women: 35 inches or larger

Cholesterol: High Triglycerides



150 mg/dL or higher


Using a cholesterol medicine

Cholesterol: Low Good Cholesterol (HDL)



For men: Less than 40 mg/dL
For women: Less than 50 mg/dL


Using a cholesterol medicine

High Blood Pressure


Having blood pressure of 130/85 mm Hg or greater


Using a high blood pressure medicine

Blood Sugar: High Fasting Glucose Level


100 mg/dL or higher

To be diagnosed with metabolic syndrome, you would have at least three of the risk factors in the chart above.

Obviously there is a common thread regardless of which criteria is used. Metabolic syndrome is becoming more and more common with the increase in the trend of obesity. Unhealthy lifestyles, lack of physical activity, diets high in fat and cholesterol and/or hormonal impbalances all play a role. These risks increase your chance for heart disease, diabetes, stroke, polycystic ovary syndrome, sleep apnea and dementia.

So… what can be done? Obviously making changes to improve your diet and increase your activity level BEFORE you are diagnosed with Metabolic Syndrome if preferable. However, it is never too late to make changes in your life. Even small changes can make a big difference. Lifestyle modifaction is the treatment of choice. The bottom line is… YOU need to decide to be healthy. YOU need to decide that you want to be off of medications, eat healthier, exercise and make better choices about your health. YOU need to decide that you want to be around for yourself, your spouse, your children and grandchildren. Once you make the choice, I promise you that you will see a huge increase in your energy level, your confidence, and your want to share what you have accomplished with friends and family.

So get started today! Use the following to get you going:

Diet: There are many choices out there, but to simplify…The Mediterranean diet – one that is rich in “good” fats (olive oil) and contains a reasonable amount of carbohydrates and proteins (such as from fish and chicken) is a great choice to get you started. Think low fat, low cholesterol, white meats only, lots of vegetables, fruit and whole grains. Avoid sugars, white flour and breads. Adding Shakeology to your diet once a day has helped many people in their weight loss journey. Many have come off of blood pressure and cholesterol medications.

Exercise: Check with your doctor first, then once cleared, opt for at least 30 minutes, five days a week. There are many programs out there to help you with this. Walking is a healthy option, or any of the fitness programs listed on this website.

Commit yourself to small goals. Give yourself 60 or 90 days. You can do anything for 60 or 90 days right? I promise once you start seeing results from your dedication you will be hooked on your new lifestyle. You will inspire those around you.

So get off the couch, turn off the TV, throw away the junk food! Don’t become a statistic… let’s all do our part to “End the Trend” of obesity!

Need help and motivation? Let me know… I’m here to help you. Contact me at lifechangingfitnessplan@gmail.com or leave a message below. If you’re ready to commit… make me your coach. Lets DO this!



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  • Dan V. said:

    That image is pretty amazing in showing the hidden potential we all have underneath. I mean, if you look at the muscle structure beneath the fat, you’ve got a changed body just WAITING to be unleashed.

  • Karen Crawford (author) said:

    it’s incredible isn’t it?

  • Jim said:

    Where did you get my old Xray picture:) I’m sure I had parts of me that looked like that inside. So many of those conditions can be corrected with diet and exercise.

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