Understanding Metabolic Syndrome: A Condition Affecting 1 in 3 Indians

Have you ever looked at an old photo and wondered how you went from having a defined chin, a smaller waistline, and a sense of invincibility to needing medications and regular health check-ups? You’re not alone.

Metabolic syndrome affects one in three Indians aged 30-39. This condition includes abdominal obesity (that stubborn potbelly!), insulin resistance, high blood pressure, and high cholesterol levels. These issues increase the risk of heart diseases, type 2 diabetes, and even early death. Dr. Ajay Agarwal, director of internal medicine at Fortis Hospital in Noida, notes that a sedentary lifestyle is leading to more cases of fatty liver, high cholesterol, high blood pressure, diabetes, and obesity. These problems used to appear after age 40, but now even people in their late 20s are affected.

A study by the Jawaharlal Institute of Postgraduate Medical Education and Research (JIPMER) in Puducherry reviewed data from 113 studies involving over 133,000 participants. The study found that the prevalence of metabolic syndrome increases with age, affecting every second person aged 50 and above. The condition is more common in urban areas (32%) compared to rural areas, and more women (35%) are affected than men (26%). Dr. Agarwal attributes this to less outdoor activity, reduced exercise, higher stress levels, and unhealthy eating habits in modern life. Dr. Manoj Jain from Kokilaben Dhirubhai Ambani Hospital in Mumbai explains that obesity, a key part of metabolic syndrome, is a chronic disease caused by excessive fat accumulation and is linked to many health issues. He adds that obesity can develop at any age but is usually seen in the mid-30s.

Dr. Parikshit Bhattacharyya, a lifestyle and functional medicine specialist in Kolkata, explains that conditions like obesity, insulin resistance, and high blood pressure develop over 6 to 7 years. One major reason for the rise in lifestyle diseases is that people today eat much more frequently than in the past. An urban adult now eats about seven times a day, compared to just twice a day in the 1960s. Sustained unhealthy eating and lifestyle choices over many years lead to symptoms of metabolic syndrome. What we eat and do in our early 20s significantly impacts our health in our 30s.

Plan for Your Future Health Now

Many people prefer to improve their health and fitness through diet. One way to combat insulin resistance and other metabolic syndrome issues is to eat foods that cause fewer blood sugar spikes. Karan Sarin, a 42-year-old food tech and sports nutrition entrepreneur from Delhi, started monitoring how Indian foods affected his blood sugar levels using a continuous glucose monitor. He shares his findings on Instagram as @Sweetreactions to help others eat better. Citing Peter Attia’s book “Outlive: The Science and Art of Longevity,” Sarin emphasizes the importance of preventing metabolic syndrome and age-related diseases through long-term healthy habits. He advises knowing which foods work for you and which don’t. If you’re in your 20s, it’s wise to start taking care of your health now rather than waiting for problems to arise.

Dr. Agarwal suggests that if someone in their 30s has already developed a metabolic disease, the best way to reverse it is through lifestyle changes and losing at least 10% of their body weight. A 10% weight reduction can significantly reduce the incidence of fatty liver.

Since metabolic syndrome has multiple causes, Dr. Jain recommends a holistic approach and addressing it early. Dr. Agarwal advises incorporating yoga, exercise, and outdoor activities like swimming and sports into the routines of children and adolescents, along with a healthy diet, no junk food, and reduced screen time. He also recommends regular yoga and exercise for at least 30 minutes daily, eliminating unhealthy fats, sugars, alcohol, and smoking, maintaining regular sleep hours, and practicing meditation to manage stress.

Dr. Bhattacharyya suggests improving eating habits to make the body more insulin-sensitive rather than insulin-resistant. Eating causes blood sugar levels to spike, and the body produces insulin to bring them back to normal. Frequent eating leads to more frequent and sustained blood sugar spikes, causing the body to constantly produce insulin. Over time, this can blunt the body’s ability to produce insulin, leading to insulin resistance, type 2 diabetes, and other diseases. Good eating habits and exercise can both reverse and prevent insulin resistance.

Shrenik Avlani is a writer and editor and the co-author of “The Shivfit Way,” a book on functional fitness.