Fighting Metabolic Syndrome in Men

Fighting Metabolic Syndrome in Men

Authored by DesiMD Doctor on 3 May 2014 - 14:06

What is Metabolic Syndrome?

Metabolic syndrome is a bunch of risk factors that alters the body's metabolism, which increase the risk for heart diseases including diabetes and stroke. This is also known as syndrome X, insulin resistance syndrome or dysmetabolic syndrome. Further it can affect organ functions like kidney and liver too. Metabolic syndrome affects men more than women.

What causes it?

Metabolic syndrome is a result of complicated interaction between incorrect way of living and genetic factors. Unhealthy diet, improper lifestyle along with genetic factors triggers a series of reactions leading to metabolic syndrome.

Are you suffering from Metabolic Syndrome?

You are certainly suffering from metabolic syndrome, if you have at least three of the following five conditions:

Sl. no.


Defining level


Abdominal obesity (waist circumference)

>102 cm or >40inches


Blood pressure

≥130/≥85mm hg


Fasting glucose






HDL cholesterol



Are you at risk?

Weight: Body fat from 12 percent to 20 percent of total body weight is desirable for men. The National Heart, Lung & Blood Institute and the WHO have postulated a weight classification for BMI. If your profile lies in the region apart from green, then you have to work on it.



Metabolic syndrome


18.5 – 24.9

No risk


25.0 – 29.9

Mild risk

Obesity class I

30.0 – 34.9


Increased risk

Obesity class II

35.0 – 39.9

Obesity class III



Age: Your risk of metabolic syndrome increases if you are above 50 years of age.

Race: If you are an Asian or Hispanic, you are probably at a higher risk.

Family history: You are more susceptible to metabolic syndrome if any of your family members suffers from type II Diabetes Mellitus.

Co-morbidities: If you are suffering from high blood pressure, diabetes mellitus or rheumatic diseases, you are more prone to get metabolic syndrome.

Hormone: If your testosterone level is below normal, then you are more likely to get metabolic syndrome.

Stress: If you experience prolonged stress then you are attracting metabolic syndrome.

Lifestyle:  If your lifestyle is sedentary, you are expected to suffer from metabolic syndrome.

Can you sidestep Metabolic Syndrome?

Yes you can avoid metabolic syndrome by following a modification in your daily diet and life style.


Healthy diet tips









Eat often in smaller amounts (150-200 calories at a time).

This will help you maintain optimal energy & nutrients level.

Eat early in the morning and consume fewer calories at night.

Energy levels are at the highest in the morning, it will help you feel satisfied.

Include fibres, whole grains, avocado and green vegetables.

Fibre takes longer duration of time to get digested; hence consumption of food is decreased, eventually preventing obesity.

Eat fresh fruits & veggies.

These are a source of carotenoids, which fights cancer & metabolic syndrome.

Add fish oil, walnuts, flaxseeds and soya beans to your diet.

These are a good source of omega-3 and omega-6 fats.

Probiotics such as yoghurt should be added in your diet.

It helps in proper digestion.

Eat moderate amount of dark chocolate.

It is an excellent source of antioxidants which can prevent metabolic syndrome.







Substitute your cooking oil with olive oil

Unsaturated/ monosaturated fats are healthier compared to saturated fats

Decrease or eliminate red meat, milk, cheese, butter and mayonnaise.

These foods help in triggering metabolic syndrome.

Limit bread unless it is whole grain and eat whole grain pastas instead of white pastas.

Whole grain foods are made up of sprouted grain flour, barley, oats and other ingredients which are good for health.

Avoid meat fat, creamy soups, fried and processed foods.

These contain unhealthy fats, preservatives and few nutrients.

Avoid sugary snacks and beverages.

It can cause insulin resistance.

Avoid alcohol.

It engenders a lot of problems including increased blood pressure and increased blood glucose level leading to metabolic syndrome.

Lifestyle modifications to be followed:

§  Aerobic, muscle strengthening, bone strengthening and stretching exercises for 30 minutes at least five days a week can help you maintain an ideal weight.

§  Don’t ever follow a sedentary lifestyle as it can trigger cellular responses that help in the progress of metabolic syndrome, due to lower energy expenditure.

§  Cardiorespiratory fitness can prove to be of good value especially for men.

§  Quit smoking if you are a smoker, as it can increase your risk for insulin resistance and heart diseases including heart attack.

§  Check your blood pressure, cholesterol and blood glucose levels at regular intervals to avoid getting these into abnormal figures.

Medicinal Treatment:

If life style modifications are not enough for you to control metabolic syndrome, you may be prescribed one or multiple medications from the following:

Drug category


Statins/ Fibrates/ Nicotinic acid

Improves cholesterol levels

Diuretics/ ACE inhibitors

Lowers blood pressure

Oral hypoglycemic/ Insulin

Lowers blood glucose levels

Low dose Aspirin

Reduces the risk of heart diseases by acting on blood clots

Anti-obesity medications

Reduces weight and improves BMI


Be a winner!

As metabolic syndrome is a combination of most prevalent and destructive diseases, you are certainly a winner with improved quality of life, if you have succeeded in fighting or preventing the metabolic syndrome.



1.             National Heart, Lung, and Blood Institute. Metabolic Syndrome. Accessed May 2, 2014.

2.             The American Heart Association. About Metabolic Syndrome. Accessed May 2, 2014.

3.             Gloria Lena Vega. Obesity, the metabolic syndrome, and cardiovascular disease. American Heart Journal Vol. 142(6): 1108-1116.

4.             Scott M. Grundy et al. Definition of Metabolic Syndrome. Circulation. 2004;109:433-438. doi: 10.1161/01.CIR.0000111245.75752.C6



*Disclaimer: This is not medical advice. The content is for educational purposes only. Please contact your doctor for any health care issues.