Metabolic Syndrome: What You Need To Know
Metabolic syndrome is a relatively new term, but lots of people are worried about it these days. If you’re unsure of what to believe, these are the basic facts about this syndrome and why it matters if you want to stay in good health.
Basic Facts About Metabolic Syndrome
- Understand the controversy. It’s only in the past 20 years that people started being diagnosed with metabolic syndrome. Some medical experts debate whether it’s really a distinct condition. Still, there is clear cut evidence that all the factors involved are crucial to your health.
- Recognize the prevalence. Metabolic syndrome affects about 70 million adults in the U.S. That’s more than one in three adults and the numbers are growing.
- Know the risk factors. There are many risk factors involved. These include being overweight or physically inactive. Other signs include high blood pressure, high blood sugar and unhealthy cholesterol levels.
- Spot the symptoms. Regular doctor checkups are essential because many of the symptoms are hidden. The one thing you can monitor is your waistline. Excess belly fat is an obvious sign.
- Understand the impact. This cluster of metabolic factors is known to double the risk of heart attack and stroke. It raises the risk of developing diabetes by 5 times.
Preventing and Treating Metabolic Syndrome
- Talk with your doctor. Your doctor will perform lab tests to determine if you have metabolic syndrome. That means you have at least 3 symptoms, such as excess abdominal fat, unhealthy cholesterol, high blood pressure, high fasting glucose or insulin resistance.
- Eat right. A healthy diet plays a big role in prevention and treatment. Cut down on processed foods, unhealthy fats and sugar. Eat more vegetables and fruits, whole grains and low fat proteins. Of course, going vegetarian or vegan will help protect you.
- Limit your carbohydrate intake. A diet high in carbohydrates is of particular concern. Try to get less than 60% of your daily calories from carbohydrates and pick good carbohydrates like whole grains, vegetables and fruit.
- Lose weight. If you’re overweight, take off the excess pounds on a sensible eating plan that you can stick with for life. Your waistline may be even more important than any scale reading. The best waist size for a man is under 40 inches and under 35 for women.
- Exercise. A physically active lifestyle is your best defense. Train for cardiovascular health, strength and flexibility. Find workouts you can enjoy most days of the week for at least 30 minutes daily. Brisk walking is free and effective.
- Quit smoking. Smoking tobacco puts a serious strain on your circulatory system. Quitting is one more way to lower your risk of heart disease.
- Take your medications as directed. Many people can avoid metabolic syndrome through lifestyle changes alone. Your doctor can advise you if you need medication as well. These drugs may include medicines for high blood pressure, cholesterol or diabetes. Your doctor may also recommend aspirin to manage your risk for heart attacks or strokes.
- Be extra vigilant as you age. The risk of metabolic syndrome increases as we age. Experts estimate a 20% in risk in our 40s. That rises to 45% when we are over 60.
- Review your family history. Like many conditions, metabolic syndrome involves genetic aspects. Find out whether you have a family history of heart disease, diabetes or stroke.
Maybe metabolic syndrome fails to meet the criteria for a distinct condition, but the factors involved are well substantiated as being of major importance to your health. If you have risk factors like high blood pressure or excess fat around your waistline, it’s important to your health to overhaul your lifestyle and talk with your doctor.