What is Metabolic Syndrome?
While metabolic syndrome is a syndrome that is caused by a group conditions, we believe it’s mainly tied to the obesity epidemic and insulin issues. But there are five specific factors that can put you at risk:
- Having a large waistline (a more than 35-inch circumference for women and more than 40 for men)
- Low levels of HDL (“good”) cholesterol
- High triglyceride levels
- High levels of blood sugar
- High blood pressure
The good news is that metabolic syndrome can be reversed even if you have a genetic disposition or close relatives who have had diabetes or heart disease. Since your risk for metabolic syndrome increases with age, it is critical modify your lifestyle habits as early as possible, but also to understand your health stands on the deeper level through the proper testing.
The Conventional Approach To Addressing Metabolic Syndrome
Your genetic makeup is part of the risk factors, so if one of your close relatives has had diabetes or heart disease, you could be at elevated risk for metabolic syndrome. Loose weight and get more exercise.
Your Body Shape Matters
Where you “wear” your fat matters: If you look more like an apple than a pear, your risk of developing metabolic syndrome is greater. Carrying weight around your middle is an indication of excess visceral fat, a key risk factor for the development of metabolic syndrome, type 2 diabetes, heart disease, and even certain cancers.
Follow A Plant-Based Diet
The most current set of dietary guidelines for Americans encourages a plant-focused Mediterranean diet high in fruits, veggies, whole grains, legumes, and seafood – with less meat, cheese, sugars, and sweets.
Dietary Fiber Lowers Your Risk
Be Mindful What You Drink
The Importance Of Weight Loss
Many people don’t realize that even a modest 5% reduction of their body weight positively impacts blood pressure, blood sugar, and cholesterol/triglycerides. For example, if you weigh 160 lbs but your ideal weight is 120 lbs, even a drop of 8-10 lbs could improve your lab markers. It could even decrease or eliminate your need for prescription medication.
The Importance Of Exercise
Even moderate aerobic exercise can improve cholesterol levels, so exercising regularly, preferably at least 30 minutes/day, five days/week can help ward off metabolic syndrome. Moreover, strength training and intense aerobic exercise may improve your blood glucose sensitivity and reduce elevated insulin levels.
Ditch The Sedentary Lifestyle
Sitting is the new smoking: Sedentary activities such as watching TV, working all day on the computer, sitting at work or sitting while commuting are associated with increased risk for metabolic syndrome.
Testing Your Fasting Insulin Levels
Blood glucose and A1C levels are most commonly tested – but testing your fasting insulin level can predict your risk of developing prediabetes and metabolic syndrome as insulin plays a key role in metabolism.
Take The First Step On Your
Perhaps you have questions you’d like to ask before you make a decision to become a patient. Our patient coordinator is standing by, happy to answer any questions you have to determine if Cosmas Integrated Care Solutions is right for you.