Whether you have one, two or none of the components of metabolic syndrome, there are certain lifestyle changes that will reduce your risk of heart disease, diabetes and stroke.
Tackling one of the risk factors of metabolic syndrome (see the article “What is metabolic syndrome” on this Website) is tough ¡V taking on all of them might seem overwhelming. But aggressive lifestyle changes, and in some cases medication, can improve all of the metabolic syndrome components.
Prevention
The following changes will help to reduce blood pressure and improve cholesterol and blood sugar levels:
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- Exercise. Doctors recommend 30 to 60 minutes of moderate intensity exercise, such as brisk walking, every day.
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- Lose weight. Losing as little as 5 to 10% of your body weight can reduce insulin levels and blood pressure and decrease your risk of diabetes.
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- Eat healthy. The Dietary Approaches to Stop Hypertension (DASH) Diet and the Mediterranean Diet (see the Life Assist article on hypertension and diet on this Website) limit unhealthy fats and emphasise fruits, vegetables, fish and whole grains. Both of these dietary approaches have been found to offer important health benefits ¡V in addition to weight loss ¡V for people who have components of metabolic syndrome. Ask your doctor for guidance before starting a new eating plan.
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- Stop smoking. Smoking increases insulin resistance and worsens the health consequences of metabolic syndrome. Talk to your doctor if you need help kicking the smoking habit (see the Life Assist article on how to stop smoking).
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- Schedule regular checkups. Work with your doctor to monitor your weight, blood glucose, cholesterol and blood pressure levels to ensure that your lifestyle modifications are working. If you’re not able to achieve your goals with lifestyle changes, your doctor may also prescribe medication. Insulin sensitisers may be prescribed to help your body use insulin more effectively, while aspirin therapy may help reduce the risk of heart attack and stroke.
Our Employee Wellbeing Programme (EAP) is available 24 hours a day if you want to know more about the prevention and treatment of metabolic syndrome.