Find out if you have any of the components of metabolic syndrome.
Metabolic syndrome is a common and dangerous condition that is steadily increasing in the United States among adults of all ages. The syndrome dramatically increases the risk of diabetes, heart attacks, strokesand other conditions.
What is metabolic syndrome?
Metabolic syndrome is a group of related conditions. Three or more of the following cardiovascular risk factors are necessary for a diagnosis.
Being overweight. If, regardless of your height, your waist measures more than 40 inches for men or 35 inches for women, or if your body mass index is 30 or more, you are at risk.
high blood sugar. Your body uses blood glucose, a form of sugar, for fuel after eating. Carbohydrates are converted by the body. The blood sugar then reaches the cells, where it is needed for energy production. This process is compromised in those who have or are at risk of diabetes, raising blood sugar levels and damaging blood vessels and cells. A blood sugar level measured during fasting that is 100 mg/dL or higher is considered high. Diabetes, defined as a fasting blood sugar level of 126 mg/dL or higher, is another risk factor for metabolic syndrome.
High levels of triglycerides.. In the blood, triglycerides are a type of fat. Your risk of heart disease and stroke increases if your level is high, 150 mg/dL or higher. His cholesterol The test results will show your triglyceride levels.
Low (good) HDL cholesterol. Another type of fat in the blood is called HDL. Helps in removing LDL cholesterol. Your HDL is considered low if it is less than 40 mg/dL for men and 50 mg/dL for women.
Hypertension. If your diastolic pressure (the bottom number in a measurement) is 80 mm Hg or higher, or if your systolic pressure (the top number in a measurement) is 130 mm Hg or higher, your blood pressure is considered high. You should still consider high blood pressure as a metabolic risk factor even if you currently take medication for it.
What does this all mean?
Numerous studies have shown that metabolic syndrome, which occurs when three or more of these risk factors coexist, increases the risk of heart disease and stroke.
Liver and kidney diseases and sleep apnea (a disorder characterized by breathing pauses during sleep) are also more likely due to metabolic syndrome.
Food recommendations for people with metabolic syndrome
If you have metabolic syndrome, you are probably overweight or have another disease that can be caused by a poor diet, such as high blood pressure, cholesterol, or blood sugar. Eating a nutritious plant-based diet is one of the best countermeasures. Replace junk food with lots of fruits, vegetables, nuts and whole grains; fish and poultry in moderation; and small portions of red or processed meats. “Eat less” is another thing you should do. You will lose weight if you burn more calories than you consume. The tips to follow are to eat fewer portions and focus on foods rich in fiber (legumes and vegetables), which will help you feel fuller for longer.
Diagnosis and treatment.
To find out if you have at least one risk factor for metabolic syndrome, you can measure your waist. However, you cannot see the others. So maybe bring it up at your next doctor’s checkup and confirm the results of your annual blood test.
Metabolic syndrome can be reversed, which is good news. Reducing many of its characteristics mainly involves weight loss. Reducing high blood pressure, blood sugar, and cholesterol also significantly reduces the risk of heart disease and stroke.
If you can achieve this and maintain a healthy lifestyle that includes regular exercise, a balanced diet, get enough sleep, abstain from smokingand consume little alcoholNot only will you reduce your risk of diabetes and heart disease, but you will also increase your chances of living a longer life.
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