Impede Metabolic Syndrome

Abnormal Waist Circumference can Lead to Metabolic Syndrome

A threesome combination of conditions such as high blood pressure, high blood sugar levels and body fat around the waist or abnormal HDL cholesterol or triglyceride levels can lead to a complex metabolic disorder known as metabolic syndrome. Having any one of these conditions increases the risk of heart disease and having a combination of these conditions increases the risk of stroke and diabetes. Adapting drastic lifestyle changes, for the better, can delay or prevent serious health problems from cropping up. A registered dietitian nutritionist at www.firsteatright.com is the right person to guide you on authentic and healthy lifestyle modifications. Given below is a list of metabolic syndrome conditions. A person having three or more of these conditions are at a maximum risk for metabolic syndrome:

• Obesity: Men having a waist measurement equal to/greater than 40 inches and women having equal to/greater than 35 inches.
• Increased blood pressure: A systolic blood pressure of 130 mm Hg or more, or a diastolic (bottom number) blood pressure of 85 mm Hg or more.
•  High lipids: Triglyceride levels that measure 150 mg/dL or more, and a high-density lipoprotein (HDL) cholesterol level less than 40 mg/dL for men or 50 mg/dL for women.
• High blood sugar level: A fasting glucose test result of 100 mg/dL or more.

Along with these, unhealthy lifestyle adaptations such as physical inactivity, weight gain and overeating can contribute to metabolic syndrome occurrence. The resulting symptoms is called as “insulin resistance” where the body cannot respond normally to insulin. Insulin is needed by the body to use blood sugar. When the body does not use insulin properly, blood sugar levels start to rise ending up in Type 2 diabetes.

Stay Fit with a Healthy Lifestyle

There are efficient ways to prevent or control metabolic syndromes:

• Lose weight: Eating a healthy diet along with physical exercise can help a person reduce weight. Nutritionists/dietitians recommend at least 30 minutes of physical activity on at least five days in a week to reduce the risk of metabolic syndrome.
• Eat a heart-healthy diet: Along with calorie restrictions, you diet should be packed with fruits, vegetables, low-fat or fat-free dairy, seafood and whole grains with moderate amounts of lean meat, poultry and oils such as canola or olive oil. Restrict intake of foods high in added sugars, saturated fat, trans fat, salt and alcohol.

Losing 7-10% of your body weight (8 to 12 kilograms for a 113-kilogram person) can improve health conditions such as high blood pressure, high blood sugar and high blood cholesterol.