Metabolic Health: What Every Woman Needs to Know

(But Nobody's Talking About)

I've been diving deep into metabolic health lately, driven by what I'm seeing among my clients. These are high-functioning, highly accomplished women doing everything 'right' - prioritizing protein, maintaining consistent exercise routines, and getting quality sleep. Yet still struggling. The common thread? 

Metabolic dysfunction.

More specifically, it's a perfect storm of chronic stress, years of yo-yo dieting, hormonal changes (hello, perimenopause!), and yes, our South Asian genes playing their part.

And here’s the reality- this pattern isn’t just happening in my clients: Research shows a staggering 54% of South Asian women have markers of metabolic syndrome. Even more eye-opening? When I asked my Instagram community, 85% didn't know how to spot the signs. Let's change that.

So What Exactly Is Metabolic Health? 

Metabolic health is how well your body uses food to create energy. Good metabolic health helps regulate:

• Blood Glucose (Sugar) Levels

• Cholesterol and Triglycerides 

• Blood Pressure

When your metabolic health is optimal, you feel energetic, focused, and are less at risk for chronic conditions. But simple, seemingly benign lifestyle choices we make can throw off our metabolic health: Eating ultraprocessed foods, spending too much time sitting (yes, less than 5,000 steps counts as sedentary!) and those nights staying awake to finish up work, or or revenge betime leading to chronically poor sleep.

 
Why Are South Asian Women More Vulnerable 

Let's talk about what makes our community unique - and I mean this literally at a cellular level

• Our body composition favors visceral fat storage (fat around organs) over subcutaneous fat. Did you know that as South Asians, we have decreased capacity to store fat in our subcutaneous tissue (under our skin). As a result, we begin to accumulate fat around our visceral organs. 

• The way we eat has shifted from traditional whole grains to refined carbohydrates, coupled with increased use of industrially processed oils, has been linked to higher rates of metabolic syndrome in South Asian populations

• Cultural patterns that often deprioritize preventive health and self-care, Lets be honest, how many of us put everyone else’s needs before our own?

• And the most frustrating, metabolic disease tends to develop 5-10 years earlier compared to other populations

Let’s Talk About Metabolic Syndrome. 

When your body struggles to regulate blood sugar, cholesterol, or blood pressure, it signals that your metabolic health may be compromised. Over time, these issues can develop into metabolic syndrome, a cluster of risk factors that increase the likelihood of heart disease, stroke, and type 2 diabetes.

The Early Warning Signs You Shouldn't Ignore

Before things get to that point, your body often tries to tell you something's off. Watch for:

• That frustrating brain fog that makes you read the same email three times

• Feeling tired even after a full night's sleep

• Weight creeping up around your middle despite your best efforts

• Dark patches around your neck or armpits (we call this acanthosis nigricans)

• Mood swings that seem tied to your eating patterns

• Constant carb cravings (yes, even after meals)

• Sleep that's not as restful as it used to be

Let's Bust Some Myths While We're At It 

• "But BMI is normal!" - Here's the thing: South Asians can have metabolic issues at much lower BMIs

• "My labs came back normal!" - Standard labs don't always catch the early signs

• "I eat traditional Indian food, I should be fine!" - Our modern cooking methods, our environment and most importantly, our lifestyle is vastly different than our ancestors

• "I'll deal with it later" - Trust me, prevention is so much easier than treatment

When to See Your Doctor 

Your metabolic health requires a comprehensive look at several interconnected systems. Here’s your cheat sheet for tests to ask for - because yes, you can absolutely advocate for your health: 

1. Comprehensive Lipid Panel:

• Measures multiple cholesterol fractions: HDL, LDL, total cholesterol, and triglycerides

• Helps assess cardiovascular risk and metabolic function

• Can reveal patterns of insulin resistance through triglyceride/HDL ratio

2. Liver Function Tests (LFTs):

• Screens for Non-Alcoholic Fatty Liver Disease (NAFLD) - a condition closely linked to metabolic syndrome

• Key enzymes like ALT and AST can indicate metabolic stress on the liver

• NAFLD affects up to 30% of South Asians and often occurs without obvious symptoms

• Early detection is crucial as it's reversible in early stages

3. Thyroid Function:

• TSH, Free T3, and Free T4 provide insight into metabolic rate

• Thyroid hormones directly influence energy metabolism

• Even subtle thyroid dysfunction can impact weight and metabolic health

4. Fasting Glucose:

• Baseline measure of blood sugar regulation

• Values between 100-125 mg/dL indicate prediabetes

• Should be interpreted alongside other metabolic markers for a complete picture

5. Additional Important Tests:

• Fasting insulin - can reveal insulin resistance before glucose becomes abnormal

• Hemoglobin A1C - reflects average blood sugar over 3 months

• HOMA-IR (calculated from fasting glucose and insulin) - provides insight into insulin resistance

How to Improve Your Metabolic Health

Now for the part you've been waiting for - what can you actually do about all this? I promise, it's not about drastic changes. Small, consistent steps add up to big results:

1. Move More, Sit Less: Aim for 150 minutes of moderate exercise weekly. Sounds like a lot? Break it down - that's just 30 minutes, 5 days a week. Even a brisk walk counts!

2. Eat Smart: Think of your plate as a canvas - fill it with colorful veggies, good protein (and no daal doesn’t count as a protein source (it’s a great nutrient dense fiber filled carb), tofu and greek yogurt raita are better, and healthy fats (yes, paneer counts!). Your metabolism loves variety!

3. Sleep Like You Mean It: Those 7-9 hours aren't just a nice-to-have, they're your metabolism's reset button. Make your bedroom a sleep sanctuary.

4. Stress Less: I know, easier said than done! But even five minutes of deep breathing or meditation can make a difference.

5. Choose Real Food: The less your food looks like it came from a factory, the happier your metabolism will be.

Here's the Bottom Line

Metabolic health isn't just about numbers on a lab report - it's about how you feel, function, and thrive. Every small step counts. Start with just one change. Maybe it's taking a 10-minute walk after dinner, or adding an extra serving of vegetables to your day.

Let's Keep This Conversation Going! Have questions? Want to learn more? Join me on Instagram @preysmd where I share daily tips and insights about metabolic health, especially for South Asian women. Together, we can rewrite our health stories!

Quick Reminder: This is all about education and empowerment - your individual health journey is unique, so always partner with your healthcare provider for personalized advice.