Home Remedies for Metabolic Syndrome

Metabolic syndrome is a complex condition that can take on many different forms.

Updated: June 16, 2022

Metabolic syndrome is a complex condition that can take on many different forms. It is a collection of moderately common conditions in combination which these can be very dangerous.
A combination of increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels that occur together, increasing your risk of heart disease, stroke and diabetes is called as metabolic syndrome. Metabolic syndrome occurs when a person has three or more of the following measurements:

  • Abdominal obesity (Waist circumference of greater than 40 inches in men, and greater than 35 inches in women)
  • Triglyceride level of 150 milligrams per deciliter of blood (mg/dL) or greater
  • HDL cholesterol of less than 40 mg/dL in men or less than 50 mg/dL in women
  • Systolic blood pressure of 130 millimeters of mercury (mm Hg) or greater, or diastolic blood pressure of 85 mm Hg or greater
  • Fasting glucose of 100 mg/dL or greater

Fortunately a number of home remedies for metabolic syndrome are available.
These include:

Apple Cider Vinegar for Metabolic Syndrome:

Apple Cider Vinegar can be use to balance hormone levels, insulin levels, improve metabolism, reduce weight and cleansing the body. Apple cider vinegar has been shown to speed the process of weight loss and make your metabolism work more efficiently, particularly when combined with baking soda and exercise. If you are at risk of metabolic syndrome or are interested in losing weight, adding apple cider vinegar to your diet will be beneficial.

Spinach for Metabolic Syndrome:

Adding carotenoid-rich foods, like spinach can help keep your body free of metabolic syndrome and its symptoms. As antioxidants and carotenoids are able to neutralize free radicals, which can cause cell mutations and speed up the development of chronic conditions these are effective at reducing multiple symptoms of metabolic syndrome. Excess visceral fat deposits, metabolic disorders, and high blood sugar can be controlled by adding this in your diet.

Kudzu for Metabolic Syndrome:

The kudzu herb has powerful effects on metabolism of the body. It helps to optimize the metabolism, reduce weight, lowering blood sugar levels, and reducing high blood pressure.

Coconut Oil for Metabolic Syndrome:

Coconut oil is rich with natural oils and antioxidants, which make it highly desirable for skin care, but it can also be used in the treatment of metabolic syndrome. Coconut oil can improve the body's insulin resistance, thus lowering your chances of developing diabetes, which is one of the dangerous outcome of metabolic syndrome.

Cayenne Pepper for Metabolic Syndrome:

Diabetes is a condition that affects the metabolism of your body in a way that increases the sugar (glucose) level. When we eat a meal, it begins to break down the simple sugars and process the energy with the help of insulin. However, for people with diabetes, because the body's uptake of glucose does not occur properly, insulin and glucose level fluctuation can be very dangerous.
Cayenne pepper is able to control the amount of insulin produced by the body for a smoother form of digestion and energy storage, thus preventing the spikes and drops of diabetics.

Grape Seed Extract for Metabolic Syndrome:

If you have hypertension, this amazing home remedy will work as wonder in lowering your blood pressure. Lowering the blood pressure puts less strain on the heart and the rest of the body.

Cinnamon for Metabolic Syndrome:

Cinnamon is highly effective when it comes to boosting insulin sensitivity. The flavonoids found in cinnamon can mimic the effects of insulin, thus lowering fasting blood glucose levels. Adding cinnamon to your diet is both a preventative measure and a treatment for metabolic syndrome symptoms. Cinnamon can reduce insulin resistance significantly which is the main cause for both diabetes and PCOD. Cinnamon can decrease the amount of glucose that enters the bloodstream after a meal by interfering with numerous digestive enzymes, which slows the breakdown of carbohydrates in the digestive tract. In addition, cinnamon can also reduces the occurrence of Anti-Mullerian hormone (AMH,) which also contributes to the occurrence of PCOD. It also helps in regulating the frequency of menstrual cycles among women with PCOD.

Eliminate Sugar and refined carbs from your diet:

One of the biggest problems for metabolic syndrome is simple sugars that is seen to speed the progress of the condition. Sugars can lead to diabetes, blood pressure issues, high cholesterol levels, and obesity. Cutting out as many sugars as possible will help prevent or eliminate metabolic syndrome.
Sugar and refined carbs are the main source of a number of health problems. Fructose can increase insulin levels and promote insulin resistance, especially in overweight and obese people with prediabetes or diabetes. Fructose makes up at least half of most types of sugar which includes natural forms like honey and maple syrup, in addition to high-fructose corn syrup and refined table sugar. Consumption of same amount of honey, sugar or high-fructose corn syrup will have similar increase in insulin levels and insulin resistance. Diets high in refined carbs like white bread and pretzels may promote insulin resistance in most of adults and adolescents.  
Avoiding these foods and reducing overall carb intake may decrease insulin levels and increase insulin sensitivity. Overweight and obese people with prediabetes and other insulin-resistant conditions like polycystic ovary syndrome (PCOS) are therefore advised to follow a low or moderate carb diet based on whole foods that may help reduce insulin levels.

Getting more Sleep:

Getting a proper amount of sleep each night will provide time for our body to rest and repair. People who are suffering from insomnia, or have poor sleeping habits, are at higher risk of metabolic syndrome. Your body need time to fix itself.
Lack of sleep is one of the most prominent symptoms of hormonal imbalance which can also lead to metabolic syndrome. A lack of sleep means extra stress hormones like cortisol will be required to keep you up and battle low energy levels. This state of insomnia can be triggered in many ways. It may be because of caffeine, high cortisol levels, or restlessness which can cause daytime sleepiness. We have a defined sleeping cycle of our body and any disruption in it causes a disruption in time of secretion of cortisol. It may take several days to weeks to get regular again once disrupt. Sleep is as important as food and regular physical movement in our life. Sleep deprivation for prolonged duration of time can lead to chronic fatigue, weight gain, moodiness and other symptoms. Your brain needs uninterrupted sleep that allows it to go through all five stages of each sleep cycle. This is especially important for the release of growth hormone, which occurs mainly at night during deep sleep
Rest when you feel tired and get as much quality, uninterrupted sleep as you can. Sleep for 8 to 10 hours a night depending on your specific needs. Try to stick to a regular schedule since your body loves a routine, and avoid staying up late.

Learn to Manage Stress:

Cortisol and adrenaline are two major hormones affected by stress which is also called epinephrine. Cortisol is known as the stress hormone as it helps your body cope with stress over the long term.
Adrenaline is the hormone that provides your body energy to respond to immediate danger and hence called as fight-or-flight hormone. Chronic stress causes cortisol levels to remain elevated for long period which can lead to excessive calorie intake and obesity, including increased belly fat.
Elevated adrenaline levels can cause high blood pressure, rapid heart rate and anxiety. However these symptoms are appears for short term as adrenaline is less likely to become chronically elevated. Engaging in stress-reduction activities like meditation, yoga, massage and listening to soothing music can help normalize your levels of the stress hormone cortisol.
Meditation is the practice of training the mind of an individual to induce a mode of consciousness. It can promote relaxation, build and channel the life energy, and facilitate effortless concentration. There are many forms of meditation, each of which are focused to target certain activity of your body and psyche. It makes the connection with your inner self stronger. Meditation is proven to reduce stress significantly. You will see a very evident change in your mood and stress level within two weeks of meditation. You will be able to feel inner peace even if you are leading your busy lives.
Mindfulness based stress reduction (MBSR) techniques are effective stress relievers and result in significant reductions in stress levels in the majority of participants. This also helps improving quality of life and possibly benefiting functions of the hypothalamic-pituitary-adrenal or HPA axis.
A massage, or other forms of touch, can help release oxytocin and decrease cortisol levels naturally while also lowering pain and other symptoms of stress.
Massage therapy in stressed patients decreases cortisol level, while also increasing serotonin and dopamine leading to stress-alleviating effects.
Acupuncture works by stimulating points located in certain places. The stimulation is done most often by inserting needles through the skin. Every pain has a point somewhere in the body, which can be cured or reduced with massaging and stimulation. It is really beneficial in chronic pains like the lower back aches and neck pain. It is also used to reduce the intensity of headaches and somewhat prevents serious migraine pain.
Treatments can improve physical factors associated with both stress and health problems, including lowering pain, improving sleep and improving heart functions.
People with severe stress can get help alleviate symptoms, including digestive problems, addictions and trouble sleeping by hypnosis.
Deep breathing exercises can also help you manage your stress. Taking deep breaths helps turn down the sympathetic nervous system and kick in the body's natural relaxation response. Even if you don't have the time in your busy life, try to involve at least 10 to 15 minutes per day in stress reducing activities.

Engage in Regular Exercise:

Physical activity can strongly influence metabolism. Regular exercise can reduce insulin levels and increase insulin sensitivity.
Insulin is a hormone that allows cells to take up sugar and amino acids from the bloodstream, which are then used for energy and maintaining muscle. High insulin levels can lead to inflammation, heart disease, diabetes and cancer. They can also develop insulin resistance, a condition in which your cells don't respond properly to insulin's signals. Aerobic exercise, strength training and endurance exercise can help increase insulin sensitivity and reduce insulin levels. It can help increase levels of adiponectin, a hormone that has anti-inflammatory effects and helps regulate metabolism.
Even regular walking may increase these hormone levels if you are unable to perform vigorous exercise. A combination of resistance and aerobic training seems to provide the best results in reducing the insulin levels. However, any type of physical activity on a regular basis is beneficial.

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