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| Diet and Metabolic Syndrome |
Physical inactivity and excess weight are major causes of metabolic syndrome, therefore, some of these aspects of metabolic syndrome-related problems can be controlled by making lifestyle changes.
What is metabolic syndrome?
Metabolic syndrome is a group of heart disease risk factors that increase the risk of heart disease, stroke and diabetes.
Although the exact cause of metabolic syndrome is unknown, obese people with diabetes and skin problems are more likely to develop this syndrome. Metabolic syndrome is associated with insulin resistance and the body's inability to use insulin effectively to reduce glucose levels. Insulin resistance can be caused by a combination of genetics and lifestyle factors.
How can metabolic syndrome be avoided?
1. Weight loss
If you are overweight or obese, you may want to shed those extra kilos. Losing weight can help your body regain its ability to recognize insulin, reducing the risk of developing the syndrome into a more serious disease.
2. Exercise regularly
Not only will exercise help you lose weight, but it will also keep your insulin levels in check. Several studies have shown that aerobic exercise, such as brisk walking for 30 minutes a day, can help reduce the risk of developing diabetes. Experts prescribe 150 minutes of aerobic exercise each week.
3. Check what you eat
Maintain a diet in which carbohydrates are no more than 50% of total calories. Whole grains (complex carbohydrates) should be used as a source of carbohydrates, such as whole-grain bread (instead of white) and brown rice (instead of white). You can get more dietary fiber by eating whole grain products, legumes (such as beans), fruits and vegetables.
It is also recommended that a person with metabolic syndrome reduce the intake of red meat. He eats more fish instead, and reduces the intake of fat in his diet, as well as including only healthy fats, such as those found in canola oil, olive oil, flaxseed oil and tree nuts.
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