Today, experts believe metabolic syndrome can explain most illnesses and health events that are killing us today; events like a heart attack for instance. The signs that someone has metabolic syndrome include high blood pressure, high blood sugar levels, obesity, low good cholesterol (HDL) levels, and most obviously fat accumulation around the waist commonly referred to as belly fat. It is estimated that as many as one out of six Americans is living with some form of metabolic syndrome.
Most often, metabolic syndrome is caused by poor diet choices and lack of exercise, but it is also thought to be inherited in some cases – mostly as a result of passing on poor diet habits. People who work too much and are unable to cook their own meals are especially at risk. When someone else is doing the cooking, you give up control over ingredients like sugar, salt and bad fats.
If your goal is to prevent this type of metabolic syndrome from affecting you and your family, try these prevention tips.
* Encourage Activity and Movement – Moving more, especially at a moderate intensity every single day, is one of the best things you can do for your overall health; especially for your cardiovascular health. Try taking a brisk walk after dinner for at least 10 to 20 minutes every night as a start.
* Improve Everyone’s Diet – Don’t believe you have to eat food you don’t like in order to “diet” properly. You can eat a wide variety of food in reasonable portion sizes that includes lots of fresh veggies, fruit and berries, and whole grains like oats. My advice is not to think of it a diet. Just eat fresh food that is grown as close to your home as possible while cutting down on added saturated fats and ceasing any ingestion of trans fats if possible.
* Reduce Sedentary Time – I mentioned exercise earlier, but understand that it may not be enough of a change to work out every day; if you’re extremely sedentary because of your job or your just a sedentary personal by nature, you need to break that up. Try getting up and walking quickly for 10 minutes for every four hours of sitting, and working your way up to moving more every 90 minutes or so. Alternatively, get up and move around for 5 mins for every 30 minutes you sit. Using a timer will help you stick to this. Ask me how I know…
* Set Yourself Up for Better Quality Sleep – Sleep is vastly underestimated in terms of how it contributes to your overall health. Sleeping seven to nine hours a night is necessary for continued good health. Until you become adjusted to it, it may seem indulgent, but you will be much healthier if you sleep at least seven hours every night.
* Don’t Smoke Cigarettes – Cigarette smoking is one of the biggest killers of our time. Fortunately, because of ongoing education about the dangers of smoking, every single year the number of people who smoke is being reduced. It negatively affects your blood pressure and your heart to say nothing of the health of your lungs!
* Maintain a Healthy Weight – Staying a healthy weight is best for everyone, especially if you can avoid yo-yo dieting. Losing just ten percent of your body weight, if you are obese, can make a huge difference in your overall health. It’s important to be mindful that yo-yo dieting teaches your body to hang on to the weight you are trying so hard to lose. Developing and keeping a healthy eating lifestyle is a much more successful approach than trying diet after diet.
Preventing problems in the first place is always your best course of action. If you still find yourself with a diagnosis of any of the diseases associated with metabolic syndromes such as diabetes, hypertension, and heart disease, your doctor may be able to help you with medical intervention. In most cases, a healthy diet is the cure you’re seeking.
Food is the best medicine!
Helping You Achieve Major Wellness!
Cheryl A Major, CNWC
I’m author, health coach, and entrepreneur Cheryl A Major, and I would love to connect with you! If you’re new to the world of creating better health, both mental and physical for yourself, please check out my training on how to get gluten out of your diet. Becoming Gluten Free Me is where to check it out. Learn how gluten affects us and how to go about reducing or eliminating it from your diet. You don’t have to suffer with Celiac Disease to benefit from getting gluten out of your life!
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