The metabolic process regulates many body functions that, in turn, determine your quality of health. 

Metabolic Syndrome

According to the National Heart, Lung, and Blood Institute, “Metabolic syndrome is a group of conditions that together raise your risk of coronary heart disease, diabetes, stroke, and other serious health problems. Metabolic syndrome is also called insulin resistance syndrome. You may have metabolic syndrome if you have three or more of the following conditions.”

• A large waistline: extra fat in your belly area
• High blood pressure
• High blood sugar levels
• Low HDL cholesterol (good cholesterol)
• High blood triglycerides

Metabolic Syndrome And Your Health

Having just one of these conditions poses serious health issues. But having three increases your risk of the following, which can lead to heart failure and death: 

• Stroke
• Hypertension
• Ischemic heart disease
• Rheumatic heart disease
• Atrial fibrillation
• Congenital heart failure
• Cardiomyopathy
• Endocarditis
• Peripheral artery disease

Treating Metabolic Syndrome

Diet and exercise are great tried and true ways to take charge of your metabolism and deal with metabolic syndrome. 

For starters, people who enjoy a nutritious diet have fewer symptoms of metabolic syndrome, as you might imagine. 

Keep it simple when starting by eating foods with high calcium, magnesium, and vitamin D levels; reduce saturated fats, and get rid of trans fats entirely.

Additionally, strive to maintain a healthy weight. 

Next, start being more active. You’d be surprised how potent even a little physical activity is for your metabolic functions.

Make it a point to be more active. Stand more and sit less. 

Regarding physical activity, pushing yourself to 50% to 75% of your maximum does your health a world of good. Just be sure to consult your doctor before starting a strenuous exercise program.  

Try not to be overwhelmed. Here’s something every one of us can do. Enjoy a 15-minute brisk walk in the fresh air; better yet, do it with a friend to enjoy the health-boosting benefits of social connection. 

Play outside with your kids or grandkids. Just get out and move! The idea is to get your heart pumping and increase oxygen and blood flow throughout your body to reduce your risk of developing metabolic syndrome. 

Metabolic syndrome reduces your quality of life and functional independence. But by eating a little bit healthier and increasing physical activity, you start the process of unlocking your best life!

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Although many people have metabolic syndrome, few know much about it.  The American Heart Association estimates that one in six Americans has it.

Metabolic
syndrome – formerly known as “Syndrome X” – isn’t a disease but a group of risk
factors such as obesity, insulin resistance, high triglycerides, low levels of
“good” cholesterol (HDL), and high blood pressure. People with this condition have
a higher risk for type 2 diabetes, cardiovascular disease, and certain cancers.

What Causes It?

When you’re short on time, it’s so much easier to hit the drive-thru for a burger, fries, and soda than to prepare a healthy meal.  It’s called fast food for a reason! Sadly, fast food is bad for your waistline, and increases your risk of metabolic syndrome, too.

Moreover, our busy schedules don’t leave much time for exercise. Between our jobs and love for our screens, many of us have an inactive lifestyle. Like eating fast food, an inactive lifestyle is bad for the waistline and increases risk of metabolic syndrome.

In addition to lifestyle habits, smoking and hormonal imbalances boost risk as well.

Do You Have It?

Having three of the five following risk factors means it’s likely you would be diagnosed with metabolic syndrome:

• A
  large waist
• High
  levels of bad cholesterol
• Low
  levels of good cholesterol
• High
  blood pressure
• High
  fasting glucose levels

Roll Back the Effects

Think you’re at risk of metabolic syndrome?  Don’t be discouraged because you CAN turn things around.  You’re in control of what you do with your body and what you feed it. You can reduce your risk of metabolic syndrome by eating healthier and moving more! 

• Exercise – According to the American Heart Association, you need 30-60 minutes of exercise daily to stay healthy. However, if you can’t fit 30 minutes into an already busy day, start small. Ten minutes of physical activity might not be as beneficial but it’s definitely better than nothing, right?

• Eat a Healthier Diet – Eat more fruits and vegetables, and less meat and dairy. Also, go easy on processed and fast foods, which contain lots of trans fats, sodium and sugar.

Stick to complex carbohydrates like whole grains and legumes, and ensure that carbohydrates don’t exceed 50 percent of total calories.

• Shed some Pounds – Losing just 5 percent to 10 percent of your body weight can roll back insulin resistance and other negative effects of metabolic syndrome, drastically reducing your chances of it becoming an even more serious illness.

Months and years of life are way too precious to lose on diseases that you can prevent. Take care of yourself now to avoid getting sick later on in life. You’ll be so glad (and grateful) you did!

The old
saying is true, an ounce of prevention is worth a pound of cure.

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