Health Issues
What is Metabolic Syndrome?
Metabolic syndrome is a group of risk factors that significantly raises a person’s chance for developing type 2 diabetes and heart disease. Abdominal obesity has been linked as the warning sign for metabolic syndrome.
How is it Diagnosed?
Diagnosis is made when an individual has 3 or more of the following risk factors:
Metabolic syndrome is a group of risk factors that significantly raises a person’s chance for developing type 2 diabetes and heart disease. Abdominal obesity has been linked as the warning sign for metabolic syndrome.
How is it Diagnosed?
Diagnosis is made when an individual has 3 or more of the following risk factors:
Waist circumference greater than 102 cm (40 inches) for men, greater than 88 cm (35 inches) for women
Carrying extra fat around the waist has been shown to increase
the risk for metabolic syndrome, high blood pressure, high blood cholesterol, and type 2 diabetes. This increases the risk for heart disease and stroke.
the risk for metabolic syndrome, high blood pressure, high blood cholesterol, and type 2 diabetes. This increases the risk for heart disease and stroke.
Low levels of HDL or healthy cholesterol (less than 1.0 mmol/L for men, and less than 1.2 mmol/L for women)
HDL (High Density Lipoprotein) or also known as “healthy choles- terol” helps to break down and carry away built up plaque from the arteries; which helps reduce the risk of heart problems.
High levels of triglycerides (blood fats) (over 1.7mmol/L)
Triglycerides are a type of fat found in the blood and body which has been linked to heart disease. Having high levels of triglycer- ides can lower HDL (healthy cholesterol) and increase LDL (lousy cholesterol).
High blood pressure (130/85 mmHg or greater)
High blood pressure also known as hypertension is the result of having too much pressure on your arteries; this increases the risk for heart disease and stroke.
Fasting blood sugar that is greater than or equal to 6.1 mmol/L
A blood sample is collected to measure how much sugar is in the blood after not eating or drinking anything for 8 to 10 hours before the test.
Tips to Prevent Metabolic Syndrome
-Achieve and maintain a healthy weight and waist circumference.
-The two best ways to know if you are at a healthy weight would be to measure your waist circumference, and calculate your body mass index (BMI).(4)
-A healthy waist circumference should be under 102cm (40 in) for men or 88 cm (35 in) for women.
-Achieve and maintain a healthy body mass index (BMI) which is 18.5 to 24.9 and is associated with having the lowest risk for heart disease.
For tips on how to properly measure your waist circumference please visit:
www.heartandstroke.ca/healthywaists
To calculate your body mass index (BMI) using an online calculator please visit:
www.hc-sc.gc.ca
-Increase the level of physical activity in your day. Canada’s Physical Activity Guide recommends getting 30-60 minutes of physical activity most days of the week.
-Speak to your healthcare provider before starting any new exercise programs to make sure it is safe and suitable to meet your needs.
-The Heart and Stroke Foundation recommends that healthy individuals get their blood pressure checked by a healthcare provider at least once every two years. Be sure to discuss the results and any concerns you have with your healthcare provider.
-People that have been diagnosed with high blood pressure or other conditions that can affect blood circulation may require more frequent blood pressure monitoring.(8)
-Eat foods that are lower in fat (especially saturated and trans fat) and increase your fibre intake.
-Canada’s Food Guide recommends that only 20-30% of your daily calories should come from fat. This is approximately: - 45-75 grams of fat per day for women.
- 60-105 grams of fat per day for men.(6)
-Make a plan to reduce and quit smoking. Visit the Smokers Helpline for tips on cutting back and quitting at www.smokershelpline.ca, or call the helpline at1-877-513-5333.
Visit the Heart and Stroke website at www.heartandstroke.ca and check out the Healthy Weight Action PlanTM. A step-by-step program devel- oped by the Heart and Stroke Foundation to offer support, information, and tips on achieving healthy eating habits and a healthy weight.
Also visit the In Motion website at www.in-motion.ca to find activities and exercise programs happening in your community. The complete In Motion guide is available online filled with samples of excersices, tips on healthy eating, and keeping active.
For more information on tips on healthy eating and ways to reduce your cholesterol be sure to visit the Dietitians of Canada website: www. dietitians.ca and the Heart and Stroke Foundation at www.heartandstroke.ca.
-Achieve and maintain a healthy weight and waist circumference.
-The two best ways to know if you are at a healthy weight would be to measure your waist circumference, and calculate your body mass index (BMI).(4)
-A healthy waist circumference should be under 102cm (40 in) for men or 88 cm (35 in) for women.
-Achieve and maintain a healthy body mass index (BMI) which is 18.5 to 24.9 and is associated with having the lowest risk for heart disease.
For tips on how to properly measure your waist circumference please visit:
www.heartandstroke.ca/healthywaists
To calculate your body mass index (BMI) using an online calculator please visit:
www.hc-sc.gc.ca
-Increase the level of physical activity in your day. Canada’s Physical Activity Guide recommends getting 30-60 minutes of physical activity most days of the week.
-Speak to your healthcare provider before starting any new exercise programs to make sure it is safe and suitable to meet your needs.
-The Heart and Stroke Foundation recommends that healthy individuals get their blood pressure checked by a healthcare provider at least once every two years. Be sure to discuss the results and any concerns you have with your healthcare provider.
-People that have been diagnosed with high blood pressure or other conditions that can affect blood circulation may require more frequent blood pressure monitoring.(8)
-Eat foods that are lower in fat (especially saturated and trans fat) and increase your fibre intake.
-Canada’s Food Guide recommends that only 20-30% of your daily calories should come from fat. This is approximately: - 45-75 grams of fat per day for women.
- 60-105 grams of fat per day for men.(6)
-Make a plan to reduce and quit smoking. Visit the Smokers Helpline for tips on cutting back and quitting at www.smokershelpline.ca, or call the helpline at1-877-513-5333.
Visit the Heart and Stroke website at www.heartandstroke.ca and check out the Healthy Weight Action PlanTM. A step-by-step program devel- oped by the Heart and Stroke Foundation to offer support, information, and tips on achieving healthy eating habits and a healthy weight.
Also visit the In Motion website at www.in-motion.ca to find activities and exercise programs happening in your community. The complete In Motion guide is available online filled with samples of excersices, tips on healthy eating, and keeping active.
For more information on tips on healthy eating and ways to reduce your cholesterol be sure to visit the Dietitians of Canada website: www. dietitians.ca and the Heart and Stroke Foundation at www.heartandstroke.ca.
Created by Mia Kubrak for The Women’s Midlife Health Program
Nursing Education Program of Saskatchewan
February 2010
Reference:
1 National Heart, Lung, and Blood Institute (2010). “What causes metabolic syndrome? Retrieved February 8, 2010 from http://www. nhlbi.nih.gov/health/dci/Diseases/ms/ms_whatis.html
2 American Heart Association (2009). What is metabolic syndrome? Retrieved February 9, 2010 from www.americanheart.org/presenter.jhtml?identifier=3063528.
3 American Heart Association (2010). Metabolic syndrome. Retrieved February 9, 2010 from www.americanheart.org/presenter.jhtml?identifier=4756
4 Health Canada. (2003). Canadian Guidelines for Body Weight Classification in Adults. Retrieved February 8, 2010 from www.hc-sc. gc.ca/fn-an/nutrition/weights-poids/guide-ld-adult/index-eng.php
5 Grundy, S.M. (2004). Obesity, metabolic syndrome, and cardiovascular disease. The Journal of Clinical Endocrinology & Metabolism 89(6), p.2595–2600.
6 Dietitians of Canada (2008). What is ‘good’ and ‘bad’ cholesterol?. Retrieved January 21, 2010 from http://www.dietitians.ca/resources/resourcesresearch.asp?fn=view&contentid=1314&resource_resourcetype=FAQ(Frequentlyaskedquestions)&resour ce_language=English
7 Janssen, I., Heymsfield,S.B., Allison, D.B., Kotler, D.P., Ross, R. (2002). Body mass index and waist circumference independently contribute to the prediction of nonabdominal, abdominal subcutaneous, and visceral fat. American Journal of Clinical Nutrition, 75, p. 683-688.
8 Blood Pressure Canada (2007). Lifestyle chioces. Retrieved January 27,2010 from http://hypertension.ca/bpc/blood-pressure- information/lifestyle-choices/
9 Public Health Agency of Canada (2009). Effective ways for reducing high blood pressure. Retrieved January 26,2010 from http://www.phac-aspc.gc.ca/cd-mc/cvd-mcv/hbp_reduce-ha_reduire-eng.php
Nursing Education Program of Saskatchewan
February 2010
Reference:
1 National Heart, Lung, and Blood Institute (2010). “What causes metabolic syndrome? Retrieved February 8, 2010 from http://www. nhlbi.nih.gov/health/dci/Diseases/ms/ms_whatis.html
2 American Heart Association (2009). What is metabolic syndrome? Retrieved February 9, 2010 from www.americanheart.org/presenter.jhtml?identifier=3063528.
3 American Heart Association (2010). Metabolic syndrome. Retrieved February 9, 2010 from www.americanheart.org/presenter.jhtml?identifier=4756
4 Health Canada. (2003). Canadian Guidelines for Body Weight Classification in Adults. Retrieved February 8, 2010 from www.hc-sc. gc.ca/fn-an/nutrition/weights-poids/guide-ld-adult/index-eng.php
5 Grundy, S.M. (2004). Obesity, metabolic syndrome, and cardiovascular disease. The Journal of Clinical Endocrinology & Metabolism 89(6), p.2595–2600.
6 Dietitians of Canada (2008). What is ‘good’ and ‘bad’ cholesterol?. Retrieved January 21, 2010 from http://www.dietitians.ca/resources/resourcesresearch.asp?fn=view&contentid=1314&resource_resourcetype=FAQ(Frequentlyaskedquestions)&resour ce_language=English
7 Janssen, I., Heymsfield,S.B., Allison, D.B., Kotler, D.P., Ross, R. (2002). Body mass index and waist circumference independently contribute to the prediction of nonabdominal, abdominal subcutaneous, and visceral fat. American Journal of Clinical Nutrition, 75, p. 683-688.
8 Blood Pressure Canada (2007). Lifestyle chioces. Retrieved January 27,2010 from http://hypertension.ca/bpc/blood-pressure- information/lifestyle-choices/
9 Public Health Agency of Canada (2009). Effective ways for reducing high blood pressure. Retrieved January 26,2010 from http://www.phac-aspc.gc.ca/cd-mc/cvd-mcv/hbp_reduce-ha_reduire-eng.php
Improving Women's Lives Through Better Health in Mid-Life and Beyond
