Preserving your health means being proactive about avoiding metabolic syndrome (MetS) and its associated chronic diseases. The following tips provide practical ways to enhance your health, prevent potential health issues, and manage existing ones.
Assess Your Weight Through BMI
There are several methods to find out if you're overweight, other than just relying on visual judgement. One common way is calculating your Body Mass Index (BMI). This index can help identify whether your body weight is normal, overweight, or obese. A high BMI is indicative of excess weight.
A normal BMI ranges from 18.5 to 24.9. If your BMI is between 25.0 and 29.9, you're considered overweight. Obesity, on the other hand, is defined by a BMI of 30 or more.
Another method is to measure your waist circumference. A waist circumference of 35 inches or more for women and 40 inches or more for men can indicate risk. Abdominal obesity is a visible sign of MetS, but remember, being overweight doesn't necessarily mean you have MetS. Therefore, maintaining a healthy weight is critical!
Shed Extra Body Fat
If you discover you're overweight or obese, it's time to shed those extra pounds, particularly the dangerous belly fat. Studies have linked excess weight with an enhanced immune response, leading to inflammation which can result in chronic diseases and eventually MetS.
By losing the excess body fat, you can significantly reduce your risk of developing MetS and other chronic diseases. Maintaining a normal body weight is not just ideal, it's the best preventive measure against MetS.
Consume a Healthy, Nutritious Diet
Since MetS is primarily a result of unhealthy eating habits leading to overweight, it's crucial to eat healthily to reverse or prevent MetS. If you're prone to emotional eating due to stress, it's time to manage your stress levels and modify your food purchasing and eating habits.
Eliminate inflammation-triggering foods like sugary foods and drinks, processed foods, and refined carbs from your diet. Instead, increase your intake of fruits and vegetables. Transitioning to a healthier diet may be challenging initially, but with patience and persistence, it becomes easier.
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Regular Doctor Visits
If you're at risk of developing MetS, due to having one or more of the five conditions that comprise MetS, regular medical checkups are essential. Many of these conditions can only be diagnosed by a healthcare professional, requiring close monitoring.
Although being overweight is easily noticeable, identifying your triglyceride levels, LDL cholesterol levels, blood sugar, and blood pressure requires medical examination.
Maintain Physical Activity
If you already have some of the conditions, make an effort to reverse them by engaging in regular physical activity. Even if a busy schedule prevents formal exercise, try to incorporate walking into your daily routine.
The type of exercise isn't as important as staying active overall. Small, consistent changes to your diet and lifestyle can make a significant difference in your health over time.
