Metabolic Syndrome and how to Avoid it

To understand the impact of metabolism on health, first you need to understand what is and how to avoid Metabolic Syndrome.

Metabolic syndrome is a group of reversible conditions. They exist together putting you at high risk for diseases.

You can prevent metabolic syndrome by making the sensible lifestyle choices. With this in mind, these are the same choices that are required to treat it. By making these changes, you can take control of your health (and in fact optimizing your metabolism).

Metabolic Syndrome in a Nutshell

Metabolic syndrome (MetS) is a condition that causes an individual to store food consumed as fat instead of burning it (for energy).  In essence Metabolic Syndrome boils down to these 5 risk factors: 

  1. High levels of  triglycerides, the fat that is found in your blood
  2. Low high-density lipoproteins (HDL), in other words low levels of the “good cholesterol”. 
  3. A large waistline
  4. High blood pressure
  5. High fasting blood glucose, the amount of glucose (sugar) in your blood after an overnight fast. 

3 or more of these risk factors puts you at high risk for Metabolic Syndrome.

The National Heart, Lung, and Blood Institute states:

“Those with MetS are 5 times more at risk of developing Diabetes compared to those without”.

There is a silver lining however, a great deal of risk of disease is controllable by following a metabolically efficient way of eating to control and optimize blood sugar.

Here are the 5 ways in which you can take action today and avoid metabolic syndrome. You can ensure a healthier lifestyle and maximize your metabolism.

1.  Regular Medical Checkups 

It all begins here – considering that MetS is (often) a symptom-less, cluster of diseases, regular visits to your doctors clinic to check your cholesterol, blood sugar and blood pressure can prove beneficial and help in early detection, monitoring and preventing MetS.

 2. Stop the Cigarettes 

This goes without saying, on many levels. If you are a smoker, kick the habit. Avoid metabolic syndrome and the other detrimental effects that come with cigarettes.

3. Its all about Nutrition

The essence of a healthy metabolism (and disease prevention), is in fact a healthy diet. Eating a well rounded diet filled with fruits and vegetables, whole grains, lean protein, and low fat dairy, is a sure way to keeping up a healthy metabolism. 

Be sure to keep to a minimal the consumption of cholesterol, trans fat, saturated fats and salt to avoid metabolic syndrome.

Read this article to find out about the 10 must have foods to boost your metabolism.

4. Get your Body Moving

We hear this all the time, the benefits of exercise are well documented. By working out, you are taking control of your body and improving a long list of elements toward your health. Some of the main benefits of exercise is that it helps maintain your weight, improves sleep, helps maintain blood sugar levels and blood pressure, improves your cognition and mental state, and reduces many diseases including those of MetS.

5. Maintain an average BMI

This goes hand in hand with exercise and nutrition. By having a BMI above average and in the range of obesity (plus), it is considered to be a predominant risk factor for MetS. Predictive data estimates that by 2030 50% of adults will have a BMI that falls under the category of obese, creating a significant problem for thier health and increasing the risk of MetS greatly.


In Summary

When detected and caught early enough, MetS is reversible. Therefore, by taking action you can avoid metabolic syndrome and increase your longevity. Not only that but, your health will benefit greatly. Losing as little as 10% of your body weight has been found to improve blood sugar levels, cholesterol levels and blood pressure. So, to prevent yourself from MetS and to improve any existing conditions that fall within this category, it is important to make lifestyle changes that can change the prospect of your future. 

About Nathan Dolton

Nathan is a fitness enthusiast and holds a BSc in Sports, Fitness and Coaching. Having participated in 2 IRONMAN competitions and ran 3 marathons, he is at the top of his game. His main interests are in the long term metabolic changes of the body for endurance athletes. He works as a personal trainer and is a keen blogger who is passionate about taking his knowledge and making it accessible to all. He believes in a well rounded approach to a healthy lifestyle of the body and mind.

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