Diagnosis and prevention of metabolic syndrome
Understanding metabolic syndrome
Metabolic syndrome does not refer to a single disease, but a group of risk factors that can easily lead to cardiovascular disease, which can be regarded as a precursor of many diseases.
Metabolic syndrome is mostly associated with poor lifestyle and genetic factors, such as poor eating habits, excessive intake of calories, drinking too much, low fiber, high sugar, high fat diet, or lack of exercise, too much stress, and so on.
In addition, if the family has high blood pressure, diabetes, hyperlipidemia patients, the incidence of metabolic syndrome will be higher than the general population.
What happened to your body?
“Insulin resistance” is the most common physiological phenomenon in patients, in terms of the human body mechanism, blood glucose needs insulin to help enter the cell, and insulin resistance is the cell response to insulin is not sensitive enough; Making it difficult for glucose to enter the cell.
Once insulin can not effectively play the role of hypoglycemia, blood sugar will easily rise, so that metabolic problems.
Abdominal obesity is one of the symptoms of metabolic syndrome, because abdominal obesity represents more accumulation of visceral fat, which is more likely to lead to metabolic abnormalities.
According to the study, patients with metabolic syndrome have about 2.35 times the risk of developing cardiovascular disease and about 3-5 times the risk of getting type 2 diabetes compared to healthy people, so assess whether it is a metabolic syndrome. For the prevention of cardiovascular disease and type 2 diabetes is very important.
Diagnostic criteria of metabolic syndrome
According to guidelines used by the National Institutes of Health, you have metabolic syndrome if you have three or more of these traits or are taking medication to control them:
- Large waist circumference — a waistline that measures at least 35 inches (89 centimeters) for women and 40 inches (102 centimeters) for men
- High triglyceride level — 150 milligrams per deciliter,(mg/dL), or 1.7 millimoles per liter (mmol/L), or higher of this type of fat found in blood
- Reduced high-density lipoprotein (HDL) cholesterol — less than 40 mg/dL (1.04 mmol/L) in men or less than 50 mg/dL (1.3 mmol/L) in women of this “good” cholesterol
- Increased blood pressure — 130/85 millimeters of mercury (mm Hg) or higher
- Elevated fasting blood sugar — 100 mg/dL (5.6 mmol/L) or higher
Prevention of metabolic syndrome
For people with excess BMI, abdominal obesity and pre-existing metabolic syndrome, weight loss is the primary goal in reducing the risk of disease.
Simply say is “eat less, move more”, reduce calorie intake, more exercise to increase heat consumption, weight loss rate to no more than 1 kg per week as the basis, not in a short time to lose weight quickly.
The initial goal is to lose 7 to 10 percent of your body weight over 6 to 12 months, and to reduce your calorie intake by 500 to 1, 000 calories a day.
5-10% of weight loss has been shown to be effective in lowering triglycerides and raising high-density lipoprotein cholesterol (HDL-C), although reducing weight to normal levels is a long-term goal, but even a slight reduction in weight is a long-term goal. It also helps to improve the risk factors.
Proper eating and drinking principles.
As mentioned above, people who need to lose weight can reduce their calorie intake by 500-1000 calories per day. Not only that, the composition of the food should also be paid special attention to.
Keep away from metabolic syndrome should be “high fiber, low oil, low salt, low sugar” these four major principles, and pay attention to balanced diet.
Fiber can adsorb fat and cholesterol in food, and help defecate, can reduce blood cholesterol.
- Take the whole grain rhizome class as the staple food, such as brown rice, grain, oat, sweet potato, yam, barley and so on.
- Eat more vegetables and a moderate amount of fruit, and try not to eat too sweet fruit.
Reduce the intake of saturated fatty acids and high cholesterol foods.
- Avoid cooking animal fat, carnauba oil, butter and other saturated fatty acids content is high.
- Avoid eating animal viscera, crab roe, shrimp eggs, fish eggs, etc.
- Eat less fast food, fried food, cakes, bread and so on.
- Appropriate intake of protein, beans, fish instead of chicken, cattle, sheep and other red meat, choose low-fat or non-fat dairy products.
The simplest rule is not to eat too salty.
- Reduce seasonings such as salt, soy sauce, and sauces when cooking.
- Flavoring with natural ingredients, such as lemon, scallion, ginger, garlic, etc.
- Reduce the consumption of processed foods, such as sausage, salted meat, pickled food, and so on.
Not touching refined desserts and high-fructose drinks, such as the very common sugary drinks on the market, not only causes obesity, but also increases blood pressure, blood sugar and triglycerides, indirectly increasing the incidence of metabolic syndrome.
Stay away from two major health killers: smoking and drinking.
Besides the fact that smoking and drinking too much is one of the culprits that push you to metabolic syndrome, it’s not just that they’re bad for your health.
Premature birth or abortion
stroke and cardiovascular disease
According to the study, the average lifespan of smokers is about 10 years shorter than that of non-smokers, which can be said to be harmful but not beneficial.
For people who are obese and have metabolic syndrome, alcohol should be as far away from you as possible. If you are taking drugs for chronic diseases, you should not drink alcohol, so as to avoid the interaction between drugs and alcohol.
If there is a general demand for alcohol consumption, women should not exceed 1 alcohol equivalent per day, and men should not exceed 2 alcohol equivalent per day.
One alcohol equivalent = 15 grams of alcohol, Such as 350cc beer (alcohol concentration 4-5%), 120cc wine (alcohol concentration 12-13%), 70cc rice wine (alcohol concentration 22%), 40cc whisky (alcohol concentration 40%), 25cc sorghum wine (alcohol concentration 58%).
Sports are your best friend.
Speaking of sports, I believe we all know that there are many advantages, such as:
- Maintain your ideal weight.
- Stabilize your blood sugar.
- Increase good cholesterol.
- Maintain physiological function, promote the function of bone, muscle and joint.
- Prevention of hypertension, hyperlipidemia, diabetes, heart disease and other chronic diseases.
- Stable mood, reduce depression and anxiety, maintain physical and mental health.
- It is recommended that you exercise at least three times a week for at least 30 minutes each time. For those who exercise less at ordinary times, a gradual approach should be adopted to avoid engaging in strenuous exercise at the beginning in order to ensure safety.
If you can’t exercise for more than 30 minutes at a time, you can also break down the exercise time to 10 minutes at a time. It is also helpful to your health if you have accumulated it many times.