If you have increased blood pressure or excess fat around waist line or elevated insulin levels or even abnormal cholesterol levels, it doesn’t imply that you have metabolic syndrome.
But, if you have any of these conditions in combination, it does contribute to increase your risk of serious health complications significantly.
Metabolic syndrome is quite common to experience by many people. It has been estimated that almost 20%-30% of people around the world are suffering with metabolic syndrome.
If you have metabolic syndrome or any of its components, you have an opportunity to make necessary changes in your routine lifestyle. These necessary changes can improve your quality of life and also helps you to delay the development of serious health complications.
Dealing with the risk factors involved in metabolic syndrome can become quite tough task for you. But, if you succeed in making these necessary changes in your routine lifestyle, then it could be quite easy for you to handle metabolic syndrome and its health complications in much better way. Some of the most essential changes include:
- Regular exercises: Most of the health experts greatly recommend you to get at least 30-60 minutes of regular body workouts that are involved with moderate intensity exercises. If you feel that you don’t have enough physical activity in your daily life, try to increase your regular physical activity. Increased physical activity and cardiovascular fitness can alone help you to reduce your risk of heart disease and also other risks involved in metabolic syndrome.
- Lose extra pounds of your body: Moderate weight loss, about 5 to 10% of your total body weight can greatly help you to restore your body’s ability to recognize insulin. It also reduces the chances of syndrome to turn into more serious illness.
- Dietary changes: Maintain a diet that can keep your carbohydrates count not more than 50% of your total calories. Include more fiber content by eating legumes, fresh vegetables and fruits and also whole grains. Consume heart healthy fats such as olive oil, flaxseed oil, canola oil and also nuts.
- Stop smoking: Smoking mainly increases your insulin resistance and worsens the health complications associated with metabolic syndrome. So, try to stop smoking. Explore different ways and take necessary help from your doctor to quit your smoking habit.
- Limit alcohol consumption: Limited amount of alcohol intake is okay. But if you take excess amounts of alcohol, it can certainly worsen your heart risks and makes you to experience serious health consequences in your future. So, try to consider only limited amount of alcohol and it would be always better for your health, if you completely stop drinking.
Regularly check your weight, blood pressure, blood glucose and also cholesterol levels. If you are not able to reach your goals with these lifestyle changes, your doctor can prescribe you certain medications that can help you to reduce your risks associated with metabolic syndrome.