Metabolic syndrome is a clinical condition that involves a set of risk factors that, when coexisting, significantly increase the likelihood of developing chronic diseases, most notably type II diabetes, cardiovascular disease, liver disease, kidney disease and obstructive sleep apnea.
In modern times, the metabolic syndrome occurs very often as it affects about 20-25% of the population. Its appearance is mainly due to lifestyle factors such as a sedentary lifestyle and an unbalanced diet. These parameters of this modern western lifestyle often lead to weight gain and subsequent chronic health problems.
A person is considered to have metabolic syndrome when at least three of the following parameters apply:
1) Disturbed glucose metabolism – Increased fasting glucose (sugar)
2) Low levels of HDL (good) cholesterol
3) Dyslipidemia – Elevated triglycerides
4) Central obesity – Increased waist circumference
5) Increased blood pressure
The diagnosis of metabolic syndrome is made by a health professional by separately evaluating the above parameters by examining the clinical picture and blood tests. The examination of the clinical picture concerns the control of the presence of increased blood pressure (greater than 130/80mm) with a blood pressure monitor or Holter pressure monitor and increased central obesity by measuring with a tape measure waist circumference (>88cm for women and > 102cm for men). Biochemical blood tests look for elevated triglycerides (>150mg/dl), elevated fasting glucose (>100mg/dl) and low HDL cholesterol (<40mg/dl for men and <50mg/dl for women).
Overweight or obese people especially when they have increased fat in the abdominal area and people with insulin resistance have an increased risk of developing metabolic syndrome, with the risk increasing significantly as age increases. Metabolic syndrome is quite important to identify and treat appropriately in order to avoid the occurrence of serious chronic diseases associated with it. It is treated with lifestyle changes that mainly concern diet.
Specifically, you need:
1) Appropriate diet for the purpose of losing weight and dealing with its parameters
syndrome.
2) Reduction in consumption of saturated and trans fats
3) Increased consumption of essential omega-3 fatty acids
4) Increase consumption of dietary fiber through the consumption of fruits, vegetables,
pulses and whole grain complex carbohydrates
5) Limit consumption of sugar and simple carbohydrates
6) Limit sodium (salt) consumption
7) Limiting alcohol consumption
8) Good and sufficient sleep
At the same time, an important role is played by increasing physical exercise of moderate intensity 150-300 minutes per week in accordance with the recommendations in order to increase HDL cholesterol, improve blood pressure, reduce triglycerides and improve the sensitivity of the body’s tissues to insulin.