Being aware of ways to proactively prevent metabolic syndrome (MetS) and its related chronic illnesses can help save your life. Knowing what you can do to improve your health is a great way to prevent health problems from arising, and overcome them if present.
If you’re keen on caring for your health and finding ways to prevent developing metabolic syndrome, here’s what you can start doing today.
Check Your BMI to Determine If You are Overweight
There are a number of ways you can determine if you are overweight, aside from looking in the mirror. You can calculate your BMI, or you can measure your waist to make sure your waist circumference is not in the unhealthy size bracket.
BMI stands for Body Mass Index. It is one of the common ways to determine whether you have normal body weight, or if you are overweight or obese. A high BMI indicates excess weight.
Normal BMI ranges within 18.5 – 24.9. If you are overweight, the BMI ranges between 25.0 – 29.9. At the other end of the scale, obesity starts at 30 and rises.
The next option is to measure your waist circumference. For women, a waistline of 35 inches and above can put you at risk, and for men, a waist circumference of 40 inches and above. Abdominal obesity is the only visible and obvious sign of metabolic syndrome, although excess weight does not automatically mean you have this condition. So you should prevent being overweight to start with!
Lose Excess Body Fat
Being overweight or obese poses serious health risks. That’s a given. Research has shown that being overweight dramatically increases the immune response, which in turn causes inflammation. Excessive inflammation in the body can develop into serious chronic diseases, which can then develop into metabolic syndrome.
If you have determined that you are overweight or obese, now is the time to lose the excess body fat, and especially the dangerous belly fat, immediately. This can dramatically prevent your risk of developing metabolic syndrome, and the formation of many chronic diseases later. A normal body weight is not only ideal but the best option for preventing any MetS problems.
Eat a Healthy, Nutritious Diet
Metabolic syndrome is mainly a result of being overweight, from eating an unhealthy diet. To effectively reverse or prevent metabolic syndrome, start eating healthy. If you tend to be an emotional eater (especially due to stress), remove the stress in your life and change your food-buying and eating habits.
There’s no one great method of effectively changing a bad diet, and it doesn’t happen overnight. You really need to be patient with yourself.
Avoid foods that cause inflammation such as sugary foods and drinks, processed foods, and refined carbohydrates. Eat more fruits and vegetables, and nourish your body with healthy, nutritious food. It’s never easy at first, but like most changes, it will get easier as you practice.
Visit Your Doctor for Checkups
If you are at risk of developing metabolic syndrome, due to already having one or two of the five conditions that make up metabolic syndrome, it will be wise to visit your doctor for regular checkups. Most of the conditions that make up MetS can only be detected by seeing a doctor, so they need to be monitored closely.
While being overweight is easy to spot, determining your triglyceride levels, LDL cholesterol levels, blood sugar, and blood pressure needs medical testing.
Stay Physically Active
If you do already have some of the conditions, find ways to reverse them!
If you can’t commit to any form of exercise due to a busy schedule or for whatever your reason, make sure you take a walk every day.
Whatever form of exercise you intend to do, the important thing is to stay physically active. Remember that little tweaks and changes over time to your diet and lifestyle can impact your life in major ways.
