Metabolic Syndrome: You Can Prevent ItPrint
Have you ever heard of metabolic syndrome or syndrome X? If you guessed this is a scary medical diagnosis, you are correct. Metabolic syndrome is not a singular medical condition, but it’s the name given to a group of risk factors that raises your risk for heart disease and other health problems, such as diabetes and stroke.
Metabolic syndrome affects two out of every three adults over the age of 50 in the United States. It is considered an epidemic, and it does not bode well for the health of our nation.
If you have been told you have any of the below risk factors, you will want to keep reading to the end of this post to learn what you can do to lower your odds of developing metabolic syndrome.
- Excess belly fat – If you are an apple-shape, which means you tend to carry your weight in your abdomen, beware. This is a risk factor for metabolic syndrome.
- High triglyceride level – This is a fat found in your blood. If you are on medication to lower your triglycerides or if you’ve been told your triglyceride level is borderline high, you need to pay attention.
- High blood pressure – As with triglycerides, if you’ve been told your blood pressure is borderline high or if you are on medication to control your blood pressure, this is a hallmark risk factor for metabolic syndrome.
- Low HDL cholesterol – High density lipoprotein or HDL cholesterol is the good cholesterol that helps clear the bad low density lipoprotein or LDL cholesterol out of your arteries. A low level of the good cholesterol means the bad cholesterol can stick to your arteries and cause plaque buildup, putting you at risk for heart disease and stroke.
- High fasting glucose level – Whether you’re already treating high blood sugar with meds or you have a mildly fasting high blood sugar level, you have some changes to make.
These risk factors tend to cluster together, and once you have one risk factor, others often follow suit. Once you have three or more of these risk factors, you have metabolic syndrome. The glue that binds them together is being overweight and lack of exercise.
The good news is small lifestyle changes go a long way in preventing metabolic syndrome.
- Get active – Try to do something most days of the week, whether it’s walking, cycling, dancing or whatever you enjoy. If you’re feeling stiff or sore at first, GlycoMarine can help. As you adjust to being active, you should feel more limber.
- Eat a heart-healthy diet – A low-fat, high fiber diet with plenty of fruits and veggies is a sure bet. Plus, get your heart-healthy omega-3s through eating fish or using a supplement like Res-Q 1250.
- Maintain healthy weight – This is essential! Diet and exercise are crucial. A fiber-rich diet can help you feel full and fight cravings. Not getting enough fiber? Try our Res-Q Land ‘n’ Sea Fiber, available as a powder and a capsule.
- Know your BMI and waist measurement – Body mass index (BMI) is a measure of body fat. To figure out your BMI, use the calculator below, which was provided by the Centers for Disease Control. A healthy BMI is between 18.5 and 29.9. Too much math? Measure your waist instead, which is about an inch above your belly button. For women, the number should be 35 or smaller; for men, 40 or smaller. Larger numbers mean you are at high risk for health conditions.