5 Sneaky Signs You May Have Metabolic Syndrome

Metabolic syndrome is a group of conditions that increase your risk of heart disease, stroke and type 2 diabetes. Some risk factors can be managed through lifestyle changes, as being sedentary, an unhealthy diet, consuming excess calories, inadequate sleep, smoking and alcohol intake all increase the likelihood of developing this group of conditions.

Metabolic syndrome is categorized by the presence of three of the following:

• High blood sugar levels
• Low “good” HDL cholesterol
• High triglycerides
• High blood pressure
• Larger waist circumference  

Thing is, unless you’re getting regular blood testing, you may not know if you have a problem with your blood sugar or lipids–and so you may have no clue you have metabolic syndrome at all. While these metrics are used to diagnose metabolic disease, there are sneakier signs that there is a problem. Here’s what to look for—and how to treat it.

6 Sneaky Signs You Have Metabolic Syndrome

1. You’re Always Thirsty

“One criteria of metabolic syndrome is elevated blood sugar at or above 100 mg/dL, which may indicate insulin resistance,” says Kerry Conlon, RDN, a registered dietitian nutritionist specializing in gastrointestinal diseases and disorders. Excessive thirst and an increased need to urinate are early warning signs that your blood sugar may be hanging out above the normal range. If you frequently feel parched and can’t quench your thirst, see your provider to have your blood sugar tested.

2. You Always Feel Fatigued

If you’re consistently drained but unsure why, there may be an underlying health issue at play. There are many reasons you might be tired—poor sleep, eating an unbalanced diet, stress—but if you frequently feel fatigued, it could be a symptom of high blood sugar. “High blood sugar levels signal that your body’s energy regulation needs attention,” explains Andrea Hinojosa, M.S., RDN, founder of Honest Health & Wellness. If you’re tired often—especially if you think you’re getting adequate sleep—it’s worth seeing your doctor.

3. You Notice Changes to Your Skin

If you’ve noticed any major changes to your skin, it could be a sneaky sign you have metabolic syndrome. Skin tags are little harmless growths that are called acrochordons. While skin tags can develop as a result of aging and other unknown causes, they’re also linked to diabetes and insulin resistance. Another sign of metabolic syndrome is dark, velvety patches of skin called acanthosis nigricans. These often develop in the back of the neck, armpits and groin. Connect with a dermatologist about any skin concerns.

4. You Have Tingling and Numbness in Your Feet

If you’ve been experiencing pain, burning, tingling and numbness of the feet, you could have metabolic syndrome. “Insulin resistance, high blood pressure, elevated blood sugar and abnormal cholesterol levels can damage the nerves and vessels of the lower extremities, leading to peripheral neuropathy and vascular disease,” says doctor of podiatric medicine Adam Hotchkiss, D.P.M. If you’re experiencing any of these prickling or tingling sensations in your feet, schedule a visit with your health care provider.

5. You Have Frequent Headaches

There are many causes of headaches: dehydration, stress, screen overuse. But it may be surprising to know that severe headache and migraine are associated with hypertension, according to research. Both conditions may have similar underlying causes, which is why they may occur together. (Typically, though, hypertension does not cause a headache unless blood pressure becomes extremely elevated.)

How Is Metabolic Syndrome Diagnosed?

Your health care provider will order routine blood work, take your blood pressure reading and measure your waist circumference. More specifically, doctors are looking at the following numbers. Having three of the following indicates metabolic syndrome:

• Blood pressure that is 130/85 mmHg or higher
• Fasting blood sugar level that is 100 mg/dL or higher
• HDL cholesterol levels lower than 50 mg/dL (women) or 40 mg/dL (men)
• Triglyceride levels higher than 150 mg/dL
• Waist circumference that’s more than 35 inches (women) or 40 inches (men).

The benefit of knowing your numbers—even if they point to metabolic syndrome—is that you can use that info to benefit your health. “Getting regular lab work done allows you to monitor your levels so you can take action before anything gets out of hand,” says Rhyan Geiger, RDN, a Phoenix-based dietitian. 

While a diagnosis can feel alarming, maintaining perspective is helpful. “While metabolic syndrome is diagnosed by these factors, it’s important to remember that no single diagnosis defines you,” says Hinojosa. “Working with a supportive team of health care providers, such as your primary care provider and registered dietitian, can help you explore ways to care for yourself that feel balanced and gentle, without focusing on weight or appearance,” she adds. 

Strategies to Improve Metabolic Syndrome

Changes to nutrition, moving more often and managing stress are effective ways to improve metabolic syndrome:

• Eat a Mediterranean diet: Hinojosa recommends adopting a Mediterranean diet, which includes fruits, vegetables, whole grains and beans, plus moderate amounts of fish, poultry, dairy products, nuts, eggs and olive oil. “This eating pattern emphasizes a variety of foods and encourages a sustainable approach to eating rather than adhering to strict rules,” she says. 
• Increase fiber: Eating more fiber may improve your blood sugar and cholesterol levels. “Consuming a variety of fruits and vegetables high in fiber also helps increase satiety, which may help reduce portions naturally,” says Conlon. 
• Get moving regularly: Recommendations are to get 150 minutes of moderate-intensity exercise per week, plus two days of resistance exercise. “Commit to consistent movement you enjoy,” says Lilian Shepherd, RD, CDECS, a diabetes educator and certified personal trainer. Whether it’s walking, bicycling, swimming, dancing, roller skating or something else, daily movement has been shown to promote healthy weight management and improve cardiometabolic health., One great place to start is with this 7-Day Walking Plan for Metabolic Syndrome, Created by a Certified Trainer.
• Manage stress: Stress-reduction techniques can help lower blood pressure and improve health. “Practices like mindfulness, connecting with loved ones and enjoying hobbies can help ease stress and bring a sense of peace,” says Hinojosa.

The Bottom Line

Certain signs, such as skin changes or increased thirst, may indicate that you have metabolic syndrome, a cluster of conditions that increase your risk of developing heart disease and type 2 diabetes. One of the best things you can do is to regularly see your health care provider, who can advise you on when to get blood work. Knowing your numbers will help you take action through lifestyle changes, like a healthy diet and regular exercise, that can treat metabolic syndrome and help you feel good in your day-to-day life.