The Truth About Why Metabolic Diseases Are on The Rise

Metabolic diseases, including diabetes, obesity, and cardiovascular conditions, are becoming increasingly common across the globe. In fact, the unfortunate truth is that according to recent data, nearly 1 in 3 adults have a metabolic disorder, a metric that has doubled in the past two decades. While wellness resources have become more plentiful, there’s clearly a gap between awareness and actionable change. The question remains: why are metabolic diseases on the rise despite increased access to health information and resources? Ahead, learn the root causes of metabolic disease — ranging from dietary habits to environmental factors — including actionable steps that you can incorporate today to combat this epidemic.

What Are Metabolic Diseases?

Metabolic diseases refer to a group of conditions that disrupt normal metabolic processes, leading to imbalances in blood sugar, cholesterol, and fat metabolism. Common types include:

Type 2 Diabetes
Obesity
Non-Alcoholic Fatty Liver Disease (NAFLD)
Dyslipidemia (abnormal cholesterol levels)

These conditions often occur together, forming what is known as metabolic syndrome, significantly increasing the risk of heart disease and stroke.

The Root Causes of Metabolic Diseases

#1 Sedentary Lifestyles

The modern lifestyle involves less physical activity than ever before, with an estimated 1.8 billion adults worldwide remaining sedentary. Research shows that sedentary behavior, such as prolonged sitting and minimal exercise, not only contributes to insulin resistance, but also significantly increases the likelihood of developing metabolic syndrome.

However, regular physical activity is one of the best ways to improve insulin sensitivity and enhance metabolic health. To counteract the effects of sitting, remember to take short walking breaks every hour, use a standing desk, and engage in regular exercise.

#2 Poor Dietary Habits

Ultra-processed foods high in sugar, unhealthy fats, and refined carbohydrates dominate the plates of most modern diets. Unfortunately, data reveals that processed foods account for more than half the amount of calories consumed by Americans daily at home. Studies confirm that these foods promote weight gain, inflammation, and hormonal imbalances, all of which increase the risk of metabolic diseases. The overconsumption of sugary beverages, fast foods, and packaged snacks leads to frequent blood sugar spikes and crashes, straining the body’s ability to regulate glucose. Over time, this can contribute to insulin resistance, a hallmark of metabolic disorders such as type 2 diabetes.

And because these diets are often void of nutrients (lacking in fiber, essential vitamins, and healthy fats), they deprive the body of the nutrients needed to support optimal metabolic function.

#3 Environmental Toxins

Exposure to endocrine-disrupting chemicals and environmental toxins has emerged as a significant, yet often overlooked, contributor to the rise in metabolic diseases. Chemicals such as bisphenol A (BPA), phthalates, and pesticides, commonly found in plastics, personal care products, and even produce, are sneaky culprits that we come into contact with on a daily basis. These substances interfere with hormone function, particularly those regulating metabolism, appetite, and fat storage.

Research has shown that these environmental toxins can promote weight gain by altering fat cell development and disrupting energy balance, increasing the risk of conditions like obesity and type 2 diabetes. With prolonged exposure, they can accumulate in body fat, leading to chronic low-grade inflammation, another driver of metabolic disorders.

#4 Chronic Stress

Chronic stress has a profound impact on metabolic health, often acting as a silent driver of metabolic diseases. When the body experiences prolonged stress, it produces elevated levels of cortisol, a hormone that helps regulate the stress response. While acute stress can be beneficial, persistently high cortisol levels can lead to insulin resistance, increased food cravings (often for high-calorie comfort foods), and fat storage, particularly around the abdomen.

Chronic stress also exacerbates inflammation and disrupts sleep patterns, compounding the negative effects on hormone regulation and blood sugar control. Together, these factors create a vicious cycle that significantly increases the risk of metabolic disorders such as obesity, diabetes, and cardiovascular disease.

#5 Sleep Deprivation

Insufficient or poor-quality sleep disrupts the body’s hormonal balance, particularly affecting insulin, leptin, and ghrelin — key hormones that regulate blood sugar, appetite, and hunger cues. In fact, chronic sleep deprivation has been shown to decrease insulin sensitivity, leading to higher blood sugar levels and an increased risk of type 2 diabetes. Specifically, disrupted sleep patterns have been shown to elevate ghrelin (our hunger hormone) and suppress leptin (our satiety hormone), driving overeating and weight gain. Over time, these imbalances significantly raise the risk of metabolic syndrome.

#6 Epigenetics

While genetics play a role in metabolic diseases, epigenetic factors — how genes are expressed based on environmental influences — are proving critical. Research has shown that poor diet, lack of physical activity, increased stress, and exposure to environmental toxins can “switch on” or “switch off” genes related to fat storage, insulin resistance, and inflammation, leading to conditions like obesity, diabetes, and cardiovascular disease.

Awareness around the impact of epigenetics is particularly important, as it shows how lifestyle and environmental factors can affect not only an individual’s health but also the health of future generations. For example, a mother’s diet during pregnancy can influence her child’s susceptibility to metabolic diseases later in life, and behaviors like overeating or smoking can alter the genetic expression related to metabolism, passed down through generations. Simply put, your actions today can impact your health for years to come!

Actionable Steps to Prevent and Manage Metabolic Diseases

Prioritize Whole Foods

The global shift toward processed convenience foods has made calorie-dense, nutrient-poor foods more accessible than ever. While packaged products like chips and cookies are well-known culprits, even seemingly healthy foods can be full of sneaky additives. This has led to a surge in excess calorie consumption, malnutrition, and, ultimately, rising rates of metabolic diseases.

To support your metabolic health, emphasize fresh fruits and vegetables, whole grains, lean proteins, and healthy fats. Aim to reduce your intake of added sugars, opt for water or herbal teas instead of sugary drinks, and reach for products made with real, whole food ingredients. Rich in antioxidants, anti-inflammatory properties, and various phytonutrients, a whole foods diet is one of the best ways to boost longevity and overall health.

Incorporate Regular Exercise

With many people working desk jobs and relying on cars for transportation, energy expenditure has plummeted, fueling weight gain and insulin resistance. And unfortunately, with the rise in social media, we’re seeing this effect on younger and younger generations.

Aim for at least 150 minutes of moderate activity weekly, such as brisk walking or planned exercise, and make movement a family affair! Even if your schedule is busy, there are so many ways to incorporate more steps and movement into your daily routine. Whether it’s a walk around the block during your lunch break, exercise snacks at work, or taking the stairs over the elevator, every minute counts!

Practice Daily Mindfulness

Taking small, consistent steps to reduce stress can significantly improve overall health and reduce the risk of metabolic disease. Setting aside just a few minutes each day for mindfulness practices such as meditation, deep breathing, or yoga can activate the body’s relaxation response, turning on our parasympathetic nervous system and counteracting the negative effects of chronic stress. Over time, this consistent effort can lower cortisol levels, improve insulin sensitivity, and create a more resilient mind and body!

Get Your Sleep In Check

Quality sleep, a cornerstone of good health, plays a crucial role in maintaining metabolic balance. When sleep is compromised, it disrupts hormonal regulation, leading to insulin resistance, increased hunger, and weight gain. Aim for 7–9 hours of restorative sleep each night to support your metabolic health, and consider revamping your sleep regime.

Here are some sleep tips to consider:

Establish a consistent bedtime routine
Avoid blue light from screens at least an hour before bed
Create a sleep-friendly environment that is dark, quiet, and cool
Avoid caffeine or stimulants too close to bed

Minimize Toxin Exposure

While avoiding all environmental toxins is impossible, taking proactive steps to minimize your exposure can significantly reduce their impact on your health. The unfortunate truth is that we come into contact with hundreds of thousands of toxins on a daily basis, from the air we breathe, to the foods we eat, to the products we use.

So, how do we avoid these everyday chemicals contributing to metabolic dysfunction? Here are some ideas:

Choose organic produce when possible, and at the very least, consider buying organic based on The Clean 15 & Dirty Dozen list
Avoid plastic, opting for glass or stainless-steel containers
Minimize or avoid personal care products with synthetic fragrances and harmful chemicals
Make your own cleaning products, and if purchasing store-bought products, always read ingredient labels

The Takeaway

From sedentary lifestyles and poor dietary choices to stress, sleep deprivation, and toxin exposure, our everyday life poses numerous challenges to metabolic health. However, don’t let this deter you! Small, intentional changes can make a significant difference. By adopting a nutrient-dense diet, staying active, prioritizing sleep, managing stress, and minimizing exposure to harmful substances, you can take control of your health and reduce your risk of metabolic disorders. Prevention starts with awareness and action!