What is Metabolic Syndrome?
Metabolic syndrome is a cluster of conditions that increase the risk of heart disease, stroke, and diabetes. If you have three of the five following factors, then you are considered to have metabolic syndrome.
Increased blood pressure
Elevated blood sugar
Excess fat in the waist area
Irregular cholesterol levels
Abnormal triglyceride levels
Besides a large waist circumference, most of the disorders associated with metabolic syndrome have no symptoms. Don’t let that fool you! The health conditions can lead to very serious complications. Plus, the chances of acquiring metabolic syndrome increase as you age, and it affects more than a third of adults. Check out the article from Harvard Health on how metabolic syndrome is on the rise and why it matters.
The great news is that metabolic syndrome can be prevented and even reversed. Simple lifestyle changes like eating a nutrient rich diet, maintaining a weight, practicing stress reduction techniques can make a tremendous difference.
Diagnosed with Metabolic Syndrome?
Are you looking for a better way to resolve your metabolic syndrome? Take the Functional Medicine approach and minimize it naturally and without prescription drugs. Use your body naturally and organically as much as possible in the everyday process of living!
Here are some natural recommendations to prevent and treat your metabolic syndrome.
- Choose unrefined, clean whole foods. Break the habit of needing foods to be sweetened.
- Anchor your diet with vegetables and more vegetables. Build up fiber tolerance gradually. Building up fiber intake too fast can make you gassy so increase your vegetable intake at a slow and steady pace.
- When enjoying carbohydrates, pair them with a protein.
- Hydrate...and break the habit of self-medicating with alcohol or caffeine
- Eat natural fats liberally but emphasize whole foods and unrefined olive oil.
- Eliminate food sensitivities. Start with gluten and dairy as they are the most common culprits.
- Eat enough protein. Start your day right but aim for at least 15 grams in your breakfast.
- Take supplements consistently as needed to reverse insulin resistance, support the liver, heal intestinal permeability, support the microbiome, and increase antioxidant function.
- Increase your movement. Start by walking and build up to at least 30 minutes of exercise at least 3 days per week.
- Practice mindfulness daily. Find what gives you peace and increases your gratitude and add it into your daily routine.
Exercising is arguably the best treatment for metabolic syndrome. Making this a priority can have a significant difference for your health. Are you too busy to hit the gym? Staying active does not have to be a challenge.
Here are some tips to add into your day:
- Take the stairs instead of the elevator or escalator
- Park near the back of the parking lot and enjoy the longer walk
- Walk up and down the stairs while talking on the phone
- Take your dog for a walk
- Take a walk around your block in between meetings at work
- Keep some weights or a yoga mat beside your desk for easy access in work breaks
Remember metabolic syndrome can be prevented and even reversed by simple diet and lifestyle changes. However the bridge becomes more difficult to cross the longer you wait so start making some changes today. You will be so happy when you get your next round of blood work and see the difference.
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