These four overlooked habits can be putting your metabolic health at risk.
Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
Key Points
- Sitting, alcohol, poor sleep and stress may raise your risk of metabolic syndrome.
- Simple lifestyle changes may support metabolic health and lower your risk.
- Regular checkups can help detect metabolic syndrome before symptoms develop.
Metabolic syndrome occurs when you have at least three of five health concerns: high blood pressure, elevated blood sugar, high triglycerides, low HDL (“good”) cholesterol and excess fat around the waist. Together, these raise your risk of heart disease, stroke and type 2 diabetes.
While a diet high in ultra-processed foods and a lack of physical activity are well-known contributors, they’re only part of the picture. Other factors can be easy to overlook. We spoke with experts about four less-obvious factors that may quietly increase your risk of metabolic syndrome.
1. Sitting Too Long
Between back-to-back meetings, doomscrolling on your phone or a job that keeps you behind the wheel, sitting can take up much of your day before you even settle onto the couch at the end of it.
One large review found that people who spend more time sitting were more likely to have metabolic syndrome, even after accounting for physical activity. Another large study found that accumulating more than 10.5 hours of sedentary time per day was linked to higher risks of heart failure and cardiovascular death, even among people meeting recommended exercise levels.
You should still prioritize regular exercise, but moving throughout the day matters, too. Sitting for long periods limits muscle activity, which helps draw sugar from your bloodstream to use for energy and maintain normal blood sugar levels. It also reduces blood flow and affects energy metabolism, potentially contributing to inflammation and changes in fat storage over time.
“Look for opportunities to move throughout the day rather than relying solely on a single workout,” recommends Brittany Martinez, M.D. “Taking walking breaks, standing during phone calls and walking after meals are simple ways to incorporate more movement into your routine.” You can also try parking a little farther from the grocery store entrance, taking the stairs when possible or using a walking pad indoors.
2. Drinking Too Much Alcohol
A drink to unwind after work or a few cocktails over the weekend can become a regular part of your routine without much thought about how they add up.
“Excess alcohol consumption can quietly worsen metabolic syndrome complications such as liver disease, high blood sugar and high blood pressure,” says Melissa Mitri, M.S., RD. One review of 62 studies found that higher alcohol intake was positively associated with metabolic syndrome. While there isn’t a specific number of drinks per week linked with metabolic syndrome, the Centers for Disease Control and Prevention defines moderate drinking as one drink per day for women and two drinks per day for men. However, not drinking alcohol often or at all is ideal.
Cutting back can start with a manageable change, like having one fewer drink each week. If you want to enjoy a beverage, try swapping an alcoholic drink for seltzer or an alcohol-free mocktail. These swaps let you maintain the social experience or evening routine while reducing your alcohol intake.
3. Getting Too Little Sleep
Late-night scrolling may be doing more harm than you think, especially when it cuts into your sleep. “Consistently short sleep may increase metabolic syndrome risk by disrupting hormones involved in appetite and stress,” says Mitri. Insufficient sleep can also make your body less responsive to insulin, the hormone that helps move sugar from your bloodstream into your cells. It may also increase stress hormones and is linked to higher blood pressure.
A 2021 review of nine studies following more than 235,000 people found that people who slept less than six to seven hours per night had a greater risk of developing metabolic syndrome than those who slept seven to nine hours.
“Aim for approximately seven to nine hours per night and maintain a consistent sleep schedule,” recommends Martinez. Go to bed and wake up around the same time each day, and practice good sleep hygiene habits, like avoiding screens before bed, sleeping in a cool, dark room and finding ways to unwind in the evening.
If getting enough rest remains a struggle, it’s worth looking beyond your bedtime habits. “If you have persistent snoring, insomnia or excessive daytime fatigue, talk with your health care provider about whether an underlying sleep disorder could be contributing,” Martinez adds.
4. Ongoing Stress
Between work deadlines, family responsibilities and everything happening in the world, stress can start to feel like part of everyday life. But when it lingers, it may affect more than your mood. A 2019 review found that adults reporting higher stress levels had a higher risk of metabolic syndrome than those reporting lower levels.
“Chronic stress has the ability to affect biomarkers, especially blood pressure,” says Alyssa Smolen, M.S., RDN. High blood pressure often has no noticeable symptoms, so getting it checked is important even when you feel well.
You may not be able to remove every source of stress, but small moments of relief can give you room to pause. Try taking a few slow, deep breaths between tasks, stepping outside for a walk or carving out time for a bath or a short meditation. “Keep nourishing yourself with regular, balanced meals too, even when your schedule feels overwhelming,” recommends Smolen. If stress feels persistent or difficult to manage, talking with a therapist or your health care provider can help you find support that fits your needs.
Our Expert Take
Even if you feel well and work out regularly, factors like prolonged sitting, excessive alcohol intake, insufficient sleep and ongoing stress may still affect your metabolic health and increase your risk of metabolic syndrome.
“Recognizing it early is important because many of these changes can occur without symptoms. Identifying metabolic syndrome gives us an opportunity to intervene early and reduce the risk of serious long-term complications,” says Martinez. Routine checkups, including blood pressure measurements and blood work, can help identify concerns that might otherwise go unnoticed.