On The Table

A collection of knowledge-based articles to inspire overall wellness.

Metabolic Syndrome and Cardio Fitness

Bearing in mind the growth of overweight and obesity rates, a high prevalence of metabolic syndrome is not too unexpected. And according to the International Diabetes Federation, a quarter of the world’s adults have metabolic syndrome! The need to for its reduction and elimination is apparent, but what treatments are evident? According to researchers, ceasing metabolic syndrome may be as simple as tying up those tennis shoes!

Metabolic Syndrome and Cardio Fitness

What Is Metabolic Syndrome?

Metabolic syndrome is a cluster of conditions shown to increase the risk of heart disease, stroke, and diabetes. Based on the National Cholesterol Education Adult Treatment Panel (ATP) III diagnosis criteria, metabolic syndrome includes three or more of the five components in adults:

• Fasting Glucose: ≥100 mg/dL
• High Triglycerides (Hypertriglyceridemia): ≥150 mg/dL
• High-Density Lipoprotein (HDL): ≤50 mg/dL for females and ≤40 mg/dL for males
• Blood Pressure: ≥130/85 mmHg
• Waist Circumference: ≥35 for females and 40 for males

Moving to Health

So when focusing in greater detail of aerobic exercise’s benefits to metabolic syndrome, it helps to shine a brighter light on its importance. Simply put, exercise is stressed to lower glucose levels; when the body is active, muscles uptake glucose as available energy, ultimately reducing circulating glucose in the blood. And considering aerobic exercise is stressed for cardiovascular health, its consistency has been supported to lower blood pressure. Whereas research indicates exercise as a primary metabolic syndrome treatment, additional research highlights and expands those notorious cardio-protective omega-3 fatty acids. While omega-3s are already touted for their role in improved heart health, early research suggests its supplementation may even enhance aerobic training effects in patients with metabolic syndrome, ultimately demonstrating improvements in associated biomarkers.

But the importance of cardiovascular fitness does not stop there… Nor does it even include the act of losing weight exercise is shown to facilitate. Although weight loss can reduce metabolic syndrome risk, current evidence offers additional evidence of exercise in the absence of a healthy weight. A long-term following more than 7,000 women classified them not based by weight, but by levels of cardiovascular fitness. The lowest cardiovascular fitness level indicated greater metabolic syndrome biomarkers, eventually suggesting even minor improvements in cardiovascular fitness could dramatically reduce the dangers of metabolic syndrome, whether or not actual weight loss was ever pursued or achieved. And the best part? Researchers remarked fitness improvement could be achieved without following a formal exercise program, but just increasing daily lifestyle activity, including using stairs instead of elevators, running the vacuum daily, or regularly walking the dog.

Best Diet for Metabolic Syndrome

Although aerobic exercise boasts great attention, diet should not go unnoticed. And with bistroMD, hitting the gym is the only worry leading up to work or following a long day – no grocery shopping, no meal prepping, no kitchen cleanup! bistroMD delivers scientifically-proven, flavorful meals to assist in weight loss efforts. But bistro offers not only diet-specific, nutritious entrees straight to your doorstep, but an extensive Health Library filled with workout tips and exercise resources to excel your cardiovascular fitness. Find more on how bistroMD can reduce metabolic syndrome risk and assist in your health goals here!