By zp7op | Contributor
In the United States, one in three adults is at risk for a newly identified syndrome caused by a combination of heart disease, kidney disease, type 2 diabetes, and excessive body weight. This collection of conditions is known as cardiovascular-kidney-metabolic (CKM) syndrome and illustrates how issues in one area of the body can influence other areas.
To prevent CKM syndrome, health specialists recommend focusing on four of the American Heart Association’s Life’s Essential 8: blood pressure, lipids, body weight, and blood sugar levels, which are fundamental health factors that affect your metabolic well-being.
Good metabolic health means your body efficiently utilizes energy and maintains these factors within a normal range. However, when one area is compromised, it may impact others, increasing your likelihood of heart disease, stroke, kidney disease, and diabetes.
Consider these recommendations from the American Heart Association to help manage your core health factors effectively.
Blood Pressure
High blood pressure, also termed hypertension, occurs when the force of blood against the walls of your blood vessels is elevated. It is a significant contributor to heart disease, stroke, and kidney disease.
As high blood pressure typically has no symptoms, the sole method to identify it is by having your blood pressure monitored. A healthy blood pressure reading is below 120/80. If your blood pressure registers at 130/80 or higher, consult your physician regarding other essential health factors.
Lifestyle modifications can assist in lowering high blood pressure. An example is following the Dietary Approaches to Stop Hypertension (DASH) eating plan, which is low in fat and rich in fruits, vegetables, whole grains, and low-fat dairy. Additionally, shedding 10 pounds and moderating alcohol intake can also help decrease blood pressure.
Cholesterol
Cholesterol is a waxy substance produced by your liver and released into the bloodstream, where it serves to create cells, vitamins, and hormones. You also obtain cholesterol from animal-based foods. Excess cholesterol in circulation can heighten your risk for type 2 diabetes, heart disease, and stroke.
For optimal CKM health, it is recommended that your LDL cholesterol remains below 100 and triglycerides under 150. Triglycerides are the most prevalent type of fat in the body. If your triglyceride level is 135 or higher, discuss with your doctor about steps to mitigate your risk.
Reducing body weight and enhancing physical activity levels can contribute to lower triglyceride levels. Furthermore, the DASH and Mediterranean eating patterns (which focus on plant-based, high-fiber, and low-fat options) support healthy LDL and triglyceride levels.
Body Weight
Your healthy weight can be indicated by your body mass index (BMI), which correlates your weight with your height. Excess body fat can increase the risk for various health issues, including heart disease, stroke, high blood pressure, high cholesterol, and diabetes.
CKM syndrome onset occurs when BMI is 25 or greater and waist circumference exceeds 88 centimeters for women and 102 centimeters for men. Strive for a BMI between 18.5-25.
To achieve and maintain weight loss, begin by setting achievable goals. Understand your eating habits and motivations, manage portion sizes, make healthier snack choices, and engage in regular physical activity.
Blood Sugar
Elevated blood sugar levels can gradually harm the kidneys. Notably, diabetes is the leading cause of kidney disease and also enhances the risk of heart attacks and strokes.
Blood sugar is measured in two ways: through a fasting blood glucose test (short-term blood sugar) and an A1C test (long-term blood sugar control). A normal fasting blood glucose level ranges from 70-99, while a normal A1C level is below 5.7%. A fasting blood glucose above 125 and an A1C of 6.5% or higher indicates diabetes.
Practicing habits that help prevent high blood pressure, weight gain, and high cholesterol also aid in keeping blood sugar levels stable. These practices are particularly crucial if diabetes runs in your family.
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