7 Steps to Mitigate Cardiometabolic Health Risks
Lower the chance of developing cardiovascular disease, metabolic syndrome, and type 2 diabetes via lifestyle choices.
Cardio-metabolic risk factors can increase the chance of developing cardiovascular disease, metabolic syndrome, and type 2 diabetes. These risks are interrelated and might co-occur. They affect millions globally.
The major cardio-metabolic risk factors are high blood sugar, insulin resistance, oxidative stress, chronic inflammation, obesity, hypertension, and hyperlipidemia, which I discuss in this article.
Other risk factors like genetics, aging, hormonal imbalance, cardiac output, immune problems, digestive issues, and homocysteine levels can contribute to cardio-metabolic disorders.
I covered them in my previous stories. In this article, I will only focus on the seven significant risk factors repeated in the literature.
An Overview of Cardio-Metabolic Conditions
Cardio-metabolic conditions are disorders affecting the cardiovascular system and metabolism. They relate to cardiovascular disease, type II diabetes, and metabolic syndrome affecting the heart and metabolism.
“Cardiovascular disease affects the heart or blood vessels, including coronary heart disease, which can cause heart attacks, stroke, congenital heart defects, and peripheral artery disease.” Source
Type II diabetes is a condition of insufficient insulin or the inability to use it efficiently to manage glucose. Insulin and glucose imbalance can adversely affect cells, tissues, organs, and systems.
Metabolic syndrome is a cluster of conditions that occur together and increase the risk of cardio-metabolic conditions.
According to the American Heart Association, indicators of metabolic syndrome are the size of the waistline, elevated fasting glucose, high blood pressure, excessive triglycerides, and low HDL cholesterol.
Cardio-metabolic conditions share common risk factors and underlying mechanisms, which can lead to significant health consequences if left untreated.
As understanding the mechanisms, theories, impacts, and implications of cardio-metabolic risks might reduce the risk of developing these conditions and improve our health and well-being, I want to touch on them briefly.
The mechanisms underlying cardio-metabolic risk are complex and multifactorial. Several pathways contribute to the development of these conditions.
The mechanisms of cardio-metabolic conditions cover lifestyle, genetic, and environmental factors. Besides numerous triggering and aggravating factors, insulin resistance and chronic inflammation are key mechanisms for developing cardio-metabolic conditions.
The key hypotheses that explain the link between cardio-metabolic conditions and their underlying mechanisms are thrifty phenotype, metabolic memory, and fetal origins.
The thrifty phenotype hypothesis suggests that metabolic disorders result from an evolutionary adaptation to periods of food scarcity.
For example, genes that were once advantageous for survival in times of food scarcity might now contribute to the development of cardio-metabolic conditions due to the overabundance of food in modern environments.
The metabolic memory hypothesis proposes that the long-term consequences of poorly controlled blood sugar levels can continue even after glucose levels have been brought under control.
The fetal origins hypothesis suggests that the development of cardio-metabolic risks might be influenced by adverse conditions during fetal development, such as poor maternal nutrition or exposure to toxins.
The impact and implications of cardio-metabolic conditions are significant. They can cause increased morbidity and mortality risks, decreased quality of life, and increased healthcare costs.
These impacts and implications emphasize the importance of early detection and intervention.
The prevention, management, and treatment of cardio-metabolic conditions require a multidisciplinary approach, including lifestyle modifications, medications, monitoring, formal therapy, or surgery.
1 — Hyperglycemia (High Blood Sugar)
Hyperglycemia is a major cause of type 2 diabetes, a critical cardio-metabolic disorder. High blood sugar levels can contribute to endothelial dysfunction, forming plaques in the arteries.
When blood sugar levels are consistently high, it can damage the inner lining of blood vessels. This can contribute to the development of atherosclerosis, which can increase the risk of cardiovascular disease.
High blood sugar levels can also contribute to inflammation and oxidative stress, causing the development of cardiovascular disease.
High blood sugar levels can also contribute to the development of kidney disease and nerve damage.
But every cell needs glucose as an energy source. Muscle tissues consume more glucose than others. Excessive glucose is turned into fat molecules leading to the accumulation of visceral fat.
The body has a built-in and tight regulation for glucose management. The bloodstream must have a precise amount of glucose at a given time. For example, “around four grams of glucose exist in the blood.”
A delicate balance for blood sugar metabolism is vital. Too much or too little can disrupt homeostasis and cause severe health issues. Thus, blood glucose management is necessary. Please review these seven proactive tests for blood sugar and insulin ailments at any age.
The “glycemic variability” hypothesis suggests that fluctuations in blood sugar levels can contribute to developing cardiovascular disease and other metabolic disorders.
Healthy lifestyle habits are critical to managing blood sugar levels and improving cardio-metabolic health. Medications, like metformin, can be used to manage blood sugar levels and reduce the risk of cardio-metabolic disorders associated with hyperglycemia.
2 — Hyperinsulinemia and Insulin Resistance
Insulin is a master hormone that moves excess sugar from the bloodstream to cells. Related to hyperglycemia, insulin resistance and hyperinsulinemia are key risk factors for cardio-metabolic conditions.
Hyperinsulinemia indicates an excessive amount of insulin in the blood, regardless of whether the insulin effectively reduces blood glucose levels. Overproduction of insulin or impaired insulin clearance from the bloodstream can cause hyperinsulinemia.
Insulin resistance is a critical condition in which cells in the body become irresponsive to the effects of insulin, resulting in higher levels of insulin needed to regulate blood glucose levels.
Insulin resistance might be a precursor to hyperinsulinemia. The key point is the ability of cells to respond to insulin is decreased, leading to a buildup of glucose in the bloodstream and damaging tissues and organs.
Beta cells in the pancreas produce insulin. Their dysfunction can contribute to developing type II diabetes. Studies indicate that lifestyle changes and medications like metformin can improve beta-cell function.
Not treating insulin resistance and hyperinsulinemia might lead to type II diabetes, heart disease, kidney disorders, and vision loss.
I reversed my insulin resistance with healthy lifestyle habits. I made my body insulin sensitive and fat-adapted with a customized diet, ketosis, personalized exercise, restorative sleep, healthy weight management, meditation, and effective stress management with mindful living.
Optimizing key hormones like insulin, leptin, and cortisol can repair metabolic issues and lower the rate of obesity, type II diabetes, cardiovascular diseases, some cancers, and neurodegenerative disorders.
3 — Obesity (Excessive Visceral Fat)
An excessive accumulation of visceral fat characterizes obesity. It is a complex condition related to behavioral, hormonal, environmental, and genetic factors, contributing to cardio-metabolic conditions.
Obesity is measured by body mass index (BMI), comparing body fat based on height and weight. People with a BMI of 30+ are considered to be obese.
“Increase in the prevalence of obesity has become a worldwide major health problem in adults, as well as among children and adolescents.” [Source]
Worldwide obesity has tripled since 1975. 2 billion people are overweight. Over 340 million children and adolescents are overweight or obese. WHO coined the term “globesity” for the obesity epidemic.
Even though obesity is widespread, it is preventable with lifestyle changes and is treatable with medication, therapy, or surgery.
As obesity is closely related to previously mentioned risk factors (hyperglycemia, hyperinsulinemia, and insulin resistance). Reducing those risks can contribute to preventing or treating obesity.
4 — Chronically Elevated Oxidative Stress
Oxidative stress happens when an imbalance occurs between the production of reactive oxygen species (ROS) and the ability of the body’s antioxidant systems to neutralize them.
ROS molecules contain oxygen, potentially damaging cells if not properly controlled. Metabolic activities for energy production in the mitochondria and external factors (exposure to radiation and toxins) can cause it.
ROS can create inflammation and cause damage to DNA, lipids, and proteins, resulting in mutations and genomic and inflammatory instability.
The stress response is triggered by releasing hormones (cortisol and adrenaline), preparing the body for fight or flight.
Acute stress is a short-term response to a specific event or situation. It is a healthy response to physical and mental challenges. It can improve physical and mental health if it remains under the threshold.
The physical response to stress (increased heart rate, blood pressure, perspiration, or shivering) can benefit the cardiovascular system in the short term, strengthening the heart and improving blood flow.
Acute stress can cause the release of immune cells to fight off infection. For example, cortisol released during stress can control inflammation.
Chronic stress is a long-term response to ongoing or persistent stressors. It occurs when the body’s stress response is activated for an extended period, leading to an imbalance in hormones and immune activities.
Examples of chronic stress include working in a high-stress job, unhappy marriages, toxic relationships, financial difficulties, dealing with long-term medical conditions, and experiencing traumatic events.
The body copes with oxidative stress by creating more cortisol. Elevated cortisol, which depends on glucose metabolism, can lead to muscle loss and prevent visceral fat burning even if we increase exercise.
Hyperlipidemia which I will cover in section #7, can induce endoplasmic reticulum stress, a type of cellular stress that occurs when misfolded or unfolded proteins accumulate.
5 — Chronic Inflammation
Chronic inflammation can disrupt metabolic homeostasis by impairing insulin signaling, dysregulating fat metabolism, causing adipose tissue dysfunction, inducing mitochondrial dysfunction, and over-activating the immune system.
The body creates inflammation to rescue damaged tissues by recruiting plasma proteins and leukocytes to the affected areas. As a result, the affected tissues create an adaptive response.
Like stress, inflammation is paradoxical because a timely and adequate amount is crucial for survival. The body cannot heal injuries without inflammation.
However, in large amounts and for extended times, inflammation can be toxic. Thus, chronic inflammation can destroy homeostasis.
NIH reported the causes of chronic inflammation under six categories. Major risk factors associated with chronic inflammation are age, obesity, diet, stress, sleep disorders, smoking, and low sex hormones.
Inflammatory responses triggered by high levels of lipids can activate immune cells, contributing to the formation of plaques on the artery walls.
Besides, inflammation can affect the production and metabolism of lipids, leading to higher levels of circulating fats in the bloodstream.
The accumulation of lipids in the walls of arteries can cause oxidative stress. They can react with lipids in the arteries’ walls, forming oxidized lipids and triggering an inflammatory response.
Excessive oxidative stress and chronic inflammation might cause the growth of plagues in arteries. Besides, inflammation can loosen plaque in the arteries and trigger blood clots, as documented in this source.
The critical point to lower chronic inflammation is to reduce inflammatory causes and increase anti-inflammatory mechanisms. Healthy lifestyle approaches can contribute to this two-pronged approach.
The key points: controlling blood sugar, making the body more insulin sensitive, reducing visceral fat, regular exercise, customized nutrition, cutting inflammatory foods, and getting enough restorative sleep.
Despite healthy habits, some people might need anti-inflammatory medication or treatment. Thus getting inflammation markers checked, diagnosed timely, and obtaining a corrective plan is necessary.
6 — Hypertension (High Blood Pressure)
Hypertension (High blood pressure) is another risk factor for cardio-metabolic disorders. The mechanisms behind high blood pressure affecting these disorders involve physiological and biochemical pathways.
One key mechanism is the development of endothelial dysfunction. High blood pressure can damage the inner lining of blood vessels, leading to impaired nitric oxide production.
Nitric oxide is helpful for proper vascular function. For example, its absence can lead to the development of atherosclerosis (the buildup of plaque in the arteries), increasing the risk of cardiovascular disease.
High blood pressure can activate the renin-angiotensin-aldosterone system (RAAS), a hormonal pathway regulating blood pressure. Elevated activation of the RAAS can increase aldosterone levels and oxidative stress, contributing to the development of insulin resistance.
Healthy lifestyle habits (regular exercise, a healthy diet, restorative sleep, stress management, and healthy weight) can lower high blood pressure.
Hypertension can be treated with medications like ACE inhibitors, angiotensin II receptor blockers, beta-blockers, calcium channel blockers, diuretics, or aldosterone antagonists. You need prescriptions for them.
7 — Hyperlipidemia (Excessive Lipids in Blood)
Abnormally high amounts of lipids (cholesterol and triglyceride) in the bloodstream characterize hyperlipidemia.
Hyperlipidemia is classified under two categories: hypercholesterolemia (elevated cholesterol levels) and hypertriglyceridemia (elevated triglycerides levels).
When levels of LDL cholesterol and triglycerides are persistently high, they can build up in the arteries and form plaques called atherosclerosis. And they get worse with oxidative stress and inflammation.
Hyperlipidemia “can be primary (familial) and secondary (acquired). Primary hyperlipidemia is associated with genetic disorders. Secondary hyperlipidemia originates from lifestyle factors, medications, hypothyroidism, and uncontrolled diabetes.”
From a lifestyle perspective, the key risk factors of hyperlipidemia are obesity, a sedentary lifestyle, smoking, and unmanaged stress.
From a diet perspective, excessive trans fats and possibly saturated fats might cause it. The evidence is still inconclusive.
However, indirectly excessive sugar turning into visceral fat is a major cause. You may check Dr. Kevin Berry and Dr. Philip Oubre's valuable perspectives on the effects of triglycerides and cholesterol.
Lifestyle changes, medication, and surgery can manage and treat hyperlipidemia. If left untreated, hyperlipidemia can increase the risk of developing heart disease, stroke, and other health problems.
The key point is preventing the formation of atherosclerosis. Managing risk factors of hyperlipidemia to atherosclerotic cardiovascular disease is referred to as “primary prevention” in the literature.
Plaques in endothelial cells of blood vessels can narrow the arteries. Ruptured plaques can cause blood clots, blocking blood flow and leading to cardiovascular diseases.
Endothelial cells regulate blood flow, prevent clotting, maintain vessel integrity, form new vessels, balance fluids, and modulate immune responses.
I documented ten steps to improve the health of the endothelial cells, lowering the risks of cardiovascular disorders.
This paper states, “Dietary phospholipids have been demonstrated to decrease the serum total cholesterol and low-density lipoprotein cholesterol levels and change total/HDL in humans.”
Takeaways
1 — Manage your blood glucose proactively with healthy lifestyle choices, making the body insulin sensitive.
2 — Manage your weight with healthy lifestyle habits and professional support, lowering visceral fat and keeping lean muscles.
3 — Manage your stress with restorative sleep, rest, recovery, fun, meditation, mindful living, good relationships, and meaningful social connections.
4 — Manage your blood pressure with exercise, healthy eating, lowering stress, and support from qualified healthcare professionals.
5 — Prevent your blood lipids with healthy lifestyle choices, get checked regularly, and get treated timely by qualified healthcare professionals.
6 — Quit smoking, lower alcohol use, avoid drugs, and refrain from toxins.
Here’s How I Got Healthier and Smoother Skin via 5 Lifestyle and Holistic Health Methods.
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