Wellness Wednesday – “Avoiding That Santa Waistline (Understanding Metabolic Syndrome)”
In the beloved Christmas poem, “A Visit From St. Nicholas” (more famously known as “The Night Before Christmas) written by Clement Clarke Moore, a New York City language professor and Bible scholar, we hear this description of Santa Clause:
“He had a broad face and a little round belly
That shook when he laughed, like a bowl full of jelly.
He was chubby and plump, a right jolly old elf,
And I laughed when I saw him, in spite of myself;”
While this is the image that many children and adults alike have had of Santa over the decades, that of a jolly fat man in a red suit who brings presents to children around the world at Christmas, this is not an image we would like to see when it comes to our wellness as we look in the mirror. However, we run the risk of this becoming our reality this time of year with all the parties, all the snacks, all the cookies, and all the holiday spirits we may consume during the holiday season. I have to admit that by the new year, once or twice, my pants didn’t fit as well as they did even before Thanksgiving.
In this Wellness Wednesday blog, rather than addressing the overindulgence in food and alcohol, we can often do this time of year, I want to highlight what may be a much more severe, yet not well-known, health issue if you happen to have what could be called a “Santa waistline.” This issue is what is known as “Metabolic Syndrome.”
This health condition is named for a group of risk factors that can raise your risk for heart disease and other health problems, such as diabetes and stroke. The term “metabolic” refers to the biochemical processes involved in the body’s normal functioning. The risk of having metabolic syndrome is closely linked to being overweight, obesity, and a lack of physical activity.
You can have any one of the following risk factors by itself; however, they tend to occur together. You must have at least three metabolic risk factors to be diagnosed with metabolic syndrome:
- A large waistline, also called abdominal obesity or “having an apple shape.” Excess fat in the stomach area is a more significant risk factor for heart disease than excess fat in other parts of the body, such as on the hips. A waist measurement of 35 inches or more for women or 40 inches or more for men is a metabolic risk factor.
- A high triglyceride level (or you’re on medication to treat high triglycerides). Triglycerides are a type of fat found in the blood. A triglyceride level of 150 mg/dL or higher is a metabolic risk factor.
- A low HDL cholesterol level (or you’re on medication to treat low HDL cholesterol). HDL is sometimes called “good” cholesterol. This reason is because it helps remove cholesterol from your arteries. A low HDL cholesterol level raises your risk for heart disease. A metabolic risk factor is an HDL cholesterol level of less than 50 mg/dL for women and less than 40 mg/dL for men.
- High blood pressure (or you’re on medication to treat high blood pressure). Blood pressure is the force of blood pushing against the walls of your arteries as your heart pumps blood. If this pressure rises and stays high over time, it can damage your heart and lead to plaque buildup. A 130/85 mmHg or higher blood pressure is a metabolic risk factor.
- High fasting blood sugar (or you’re on medicine to treat high blood sugar). Mildly high blood sugar may be an early sign of diabetes. A fasting blood sugar level between 100 mg/dL or higher is a metabolic risk factor.
Metabolic syndrome is quickly becoming more common due to a rise in obesity rates among adults. In the future, metabolic syndrome may overtake smoking as the leading risk factor for heart disease. It is possible to prevent or delay metabolic syndrome, mainly with lifestyle changes. A healthy lifestyle is a lifelong commitment. Successfully controlling metabolic syndrome requires long-term effort and teamwork with your healthcare providers and can be aided by working with a wellness coach.
While some of the factors leading to this health condition are outside of one’s control, such as genetics and getting older, which increases your risk of metabolic syndrome, you can control some of the causes by living a healthier lifestyle. These lifestyle changes may include:
- Heart-healthy eating
- Aiming for a healthy weight
- Managing stress better
- Increased physical activity
- Quit smoking
- Reduce alcohol intake or quit drinking altogether
Make realistic short- and long-term goals for yourself when making healthy lifestyle changes. If lifestyle changes aren’t enough, your doctor may recommend medication. Take all of your medicines as prescribed by your doctor.
With all this said, don’t feel like you have to avoid snacks, cookies, and quality beverages during this Christmas. No one becomes obese and unhealthy overnight. However, be aware that overindulging may not be beneficial for your overall health and wellness. And if you are a bit concerned about your midsection looking a bit too round and it shakes when you laugh like a bowl full of jelly, give yourself the gift of wellness this Christmas by going to the doctor to get checked out. Your family, friends, and congregation members will be thankful for the gift of your presence and a healthier version of you this Christmas season.
