Walking, swimming, biking, dancing and even vigorous gardening or housecleaning are aerobic activities that can count as exercise. Weight training is easy to do at home. Hatipoglu suggests. As your weight drops, your blood pressure, blood sugar and blood lipid levels will begin to normalize.
Over time, metabolic syndrome will disappear. Take the signs of metabolic syndrome as a wake-up call to make changes that will lower your risk of heart attack and stroke.
Endocrinologist Betul Hatipoglu, MD, explains. Learn more about vaccine availability. Advertising Policy. Note: Content may be edited for style and length. Science News. ScienceDaily, 16 January American Physiological Society.
Retrieved November 9, from www. Cardiometabolic health risk factors include the metabolic syndrome, a Although previous studies have shown that Print Email Share. Just a Game? Living Well. The term "metabolic syndrome" is mentioned and you immediately wonder: What is metabolic syndrome? Karla Saint Andre, endocrinologist at Houston Methodist.
Its prevalence is increasing worldwide, and about a third of the U. The risk is equal in men and women. Through lifestyle changes and medications, metabolic syndrome may be able to be reversed, reducing your risk of developing a more serious health condition. Whether you have a family history of metabolic syndrome or you've just been diagnosed, here's everything you need to know to better understand this condition and five steps you can take to prevent or potentially reverse it.
Metabolic syndrome is characterized by a state of cellular resistance to insulin, a hormone important for turning the sugar you eat into the energy needed to fuel your body. But if your cells become less responsive to insulin, sugar has a harder time making it inside your cells, leading to high levels of sugar in your bloodstream," explains Dr. Saint Andre. This reduced responsiveness to insulin leads to chronic, systemic inflammation and can have other dramatic effects on your body, including:.
It takes more than just having high blood sugar or too much belly fat to be diagnosed with metabolic syndrome. Medically reviewed by Natalie Olsen, R. Foods to avoid Foods to eat Supplements Meal plan Takeaway Overview Metabolic syndrome, also called syndrome X, is a combination of conditions that raises your risk of diseases, such as type 2 diabetes, heart disease, and stroke.
A few tweaks to your diet can help you: lose weight control blood pressure balance cholesterol levels keep your blood glucose levels stable In fact, doctors recommend diet and exercise changes as the first call to action for metabolic syndrome. Foods that can make metabolic syndrome worse. Foods that can improve metabolic syndrome.
Supplements for metabolic syndrome. Sample meal plan. Breakfast Lunch Dinner Day 1 Bowl of steel-cut oats cooked in water and almond milk. Sweeten with apple slices and stevia. Add chopped walnuts and a sprinkle of cinnamon.
Whole-grain pita wrap with grilled chicken, spinach leaves, onions, tomatoes, and hummus. Flavor with yogurt, tahini, and hot sauce. Grilled or baked wild-caught salmon over brown rice or barley. Add a side of steamed spinach flavored with olive oil, balsamic vinegar, pine nuts, and ground pepper. Day 2 Eggs scrambled in unsalted butter with green onions, mushrooms, and zucchini. Flavor with ground pepper and dried oregano.
Add a side of sweet potato hash browns. Microwave a sweet potato until soft, cut into cubes, and brown in olive oil. Salad bowl with greens, red onions, beets, bell pepper, cucumber, and apples. Drizzle homemade salad dressing made with olive oil, balsamic vinegar, orange juice, and herbs.
Top with roasted chickpeas and walnuts. Eggplant, zucchini, and whole-grain pasta casserole. Make the pasta sauce with fresh tomatoes or a can of unsalted chopped tomatoes. Flavor with ground pepper and fresh or dried herbs. Day 3 Breakfast smoothie bowl made by blending half an avocado, berries, a banana, and Greek yogurt.
Top with chia seeds and sliced almonds.
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