Metabolic syndrome is a group of disorders includes high blood pressure, high blood sugar, unwanted body fat around the waist, and irregular cholesterol levels that appear together, the growing risk of heart disease, stroke, and diabetes.
The metabolic syndrome is a typical metabolic condition that is caused by the increasing occurrence of obesity. The syndrome is defined in many ways, but in the future, a new definition(s) will be applicable worldwide. The pathophysiology appears to be mostly attributable to insulin resistance with the extreme flux of fatty acids implicated. A pro-inflammatory condition is likely to attribute to the syndrome.
Owning just one of these problems doesn’t mean you have metabolic syndrome. On the other hand, any of these problems increases the risk of severe disease. Having greater than one of these may increase the risk much more.
If you have metabolic syndrome or any of its factors, lifestyle changes can hold up or even reduce the growth of critical health problems.
Causes and how it occurs
Metabolic syndrome is directly related to overweight or obesity and lack of action.
It is also connected to a situation called insulin resistance. Generally, the digestive system breaks down the foods into sugar. Insulin is a hormone produced by the pancreas that allows sugar to enter the cells to get used as fuel.
Persons with insulin resistance, cells don’t react normally to insulin, and glucose can’t get into the cells as readily. Consequently, glucose levels in the blood rise regardless of the body’s effort to regulate the glucose by producing progressively more insulin.
The following aspects increase your possibilities of having metabolic syndrome:
Age: The risk of metabolic syndrome grows with age.
Obesity: Having excessive weight, particularly in the abdominal area, will increase the risk of metabolic syndrome.
Diabetes: You are more probable to have metabolic syndrome if you had diabetes or if you have a family history of type 2 diabetes.
Other diseases: The risk of metabolic syndrome is increased if you have ever had heart disease, non-alcoholic fatty liver disease or polycystic ovary syndrome.
Diet should be followed during Metabolic Syndrome
It comprises of minimally processed foods, which include vegetables, fruits, unrefined grains, fish, vegetable proteins from legumes, vegetable fats mainly from olive oil. Alternatively, fast food, red meat, processed meat products, and full-fat dairy products are rarely consumed.
A glycemic load is a useful tool in controlling blood sugar and insulin levels. A high glycemic load diet leads to rapid increases in blood glucose and insulin levels. With time, this causes increased insulin resistance, a characteristic of metabolic syndrome. However, a low glycemic load diet maintains blood sugar and insulin levels lower and more constant and allows you to alter insulin resistance.
Fiber: Including more fiber to the diet can enable lower the risk of heart disease and stroke. Fiber minimizes low-density lipoprotein levels (LDL). LDL is called bad cholesterol. Fiber can also assist balance blood sugar levels. Fibrous foods include fresh and frozen fruit, dried fruit, fresh and frozen vegetables, oats, barley, dried beans, lentils, brown rice, quinoa, couscous, bran, whole-grain bread, pasta, and cinnamon powder.
Potassium: Potassium-rich foods support balance blood pressure. This healthy mineral allows reversing the consequences of sodium, which raises blood pressure. Potassium foods include bananas, dates, orange, grapefruit, cantaloupe, collard greens, edamame beans, black beans, lentils, mushrooms, potato with skin, tomatoes, oat bran, and yogurt.
Omega-3 fatty acids: Omega-3 fatty acids enable boost HDL cholesterol levels. They also support maintain heart and blood vessels healthily and balanced. These can be found in some fish and other foods, including flax seeds, chia seeds, pumpkin seeds, olive oil, pine nuts, walnuts, almonds, navy beans, avocados, salmon, sardines, tuna, mackerel, and trout.
The basic solution is weight elimination and increased physical task; on the other hand, drug treatment method could be acceptable for diabetes and heart disease risk reduction. A lifelong motivation for a healthy lifestyle is generally needed to avoid serious health issues, like diabetes and heart disease. This involves:
Staying physically active: Doctors suggest having 30 or more minutes of moderate intensity exercises, like brisk walking. Search for methods to improve action, like walking rather driving and utilizing stairs rather elevators whenever possible.
Burning off weight: Weight loss and keeping a healthy weight can minimize insulin resistance and blood pressure and decrease the risk of diabetes.
Consuming healthy: Healthy consuming ideas restrict unhealthy fats and focus on fruits, vegetables, fish and whole grains.
Quit smoking: Smoking cigarettes increase the health repercussions of metabolic syndrome.
Controlling stress: Physical activity, meditation, yoga can enable you to deal with stress and enhance your emotional and physical health.
The appropriate diet can help relieve pain and heal from metabolic syndrome. So, if you think you need help, seek out a certified dietitian.
Good luck and healthy, happy living to you!