A metabolic syndrome is a group of health conditions that increase your chances of developing diabetes, stroke, and heart disease. The main components of metabolic syndrome include obesity, high blood pressure, high blood triglycerides, and insulin resistance. The causes of metabolic syndrome are complex and not yet clearly understood, but there is always a genetic link. Being overweight and obese is an additional risk factor. Metabolic syndrome is sometimes related to the increase in central obesity.
As we age, we become less active and experience greater weight gain. This weight is generally stored around the abdomen, which can make our body turn resistant to insulin. This means that insulin is less effective, particularly in the muscles and liver. More than 35% of adults have metabolic syndrome. And, it is higher in people with diabetes.
Diagnosis of Metabolic Syndrome:
Metabolic syndrome is not a disease, but a group of risk factors and the symptoms of which often occur together. The person is diagnosed as having metabolic syndrome if they have any three or more of the following symptoms.
- Central abdominal obesity: Excess fat in and around the stomach and abdomen
- Raised blood pressure – hypertension
- Raised cholesterol
- Low levels of HDL high-density lipoproteins, means the good cholesterol
- Impairing fasting glucose or diabetes.
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Metabolic syndrome could increase the risks of obesity which is the main cause of many diseases listed below.
- Fatty liver
- Underactive thyroid
- Gastrointestinal disorders
- Cancerous condition
- Chronic heart problems
- High blood pressure
- High cholesterol
10 Helpful Tips To Reduce Your Risk to Metabolic Syndrome
According to medical research, more than half of the population has metabolic syndrome symptoms. Easy yet effective tips to reduce your risk to develop metabolic syndrome include:
- Incorporate as many positive lifestyle changes as you can: Eating a healthy diet comprising healthy fruits and vegetables. Do exercise regularly. Losing excess of weight will dramatically minimize your risk to develop ailments, such as heart disease and diabetes, that are associated with the metabolic syndrome.
- Make dietary changes: Eat plenty of natural whole-grain foods, vegetables, and fruits. To get rid of the excess of weight, reduce the excess amount of the food you eat and limit the foods which are high in fats and sugar. Reduce the intake of saturated fats, which are present in dairy, meat, full cream, and many other processed foods. Cut on drinking alcohol, and cut down on caffeine.
- Increase your physical activity level: Regular exercise can take many different forms depending on what suits you best. Try to do at least 45 minutes of exercise on at least 5 days a week. Also, try to avoid sitting for a prolonged time and prefer to go for a one-minute walk in between.
- Quit smoking: Smoking increases the chances of developing cardiovascular disorders, stroke, cancer, and lung disease. Quitting the habit of smoking will help you experience many health benefits, particularly if you have a metabolic disorder.
- Medication may be required: You may require antihypertensive medications which may have a crucial role in the long run in regulating blood pressure and maintain normal and steady blood pressure. Consult your doctor to decide the best and effective management of your condition.
- A plant-based diet can help to curb metabolic syndrome: The Mediterranean diet features fruits and vegetables, whole grains, legumes, and seafood, and it has less meat, sugars, oil, and sweets. Not only this plan is beneficial for the heart but it also helps in reducing the risk of metabolic syndrome.
- Dietary fiber will help in reducing the risk of metabolic syndrome: Focus on incorporating foods rich in soluble fiber, such as oats, veggies, and fruits, which promotes smooth transportation of food through your gut and make you feel full and satisfied so that you feel less hungry. Choose whole-grain plants, and keep less space in your plate for other tempting foods.
- What you drink can affect your metabolism: Drink at least 3 liters of water every day with the correct guidance. Avoid sugary drinks or juicy carbonated drinks which can cause side-effects. Alcoholic beverages can cause hypoglycemia, an initial drop in the blood sugar and those numbers will climb in the end leading to increased blood sugar levels. Water is the best beverage for hydration.
- Sitting too much puts you at risk of metabolism syndrome: Having a sedentary lifestyle can make you gain an excess of weight which could subject you to a high risk of developing metabolic syndrome.
- Eat more proteins: Proteins make you feel full and less hungry; thus, it takes care of your hunger pangs in the long run. Protein helps you put on muscle weight, which is better than putting on fat.
Take care of central obesity as it lowers the risk of metabolic syndrome thus protecting you from other disorders in the long run. Follow these essential top 10 health tips by ensuring good care of your health and managing a perfect lifestyle.