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The metabolic syndrome manifests itself as obesity. abdominal hypertension, abnormal levels of lipids and blood sugar. How can you say goodbye to this condition? How is the metabolic syndrome treated?
Treatmentoverweightandobesityrequires you to master the art of making wise choices from a variety of foods. It really doesn't take a great sacrifice to win the fight for he alth and even life. Doctors believe that to prevent or recover frommetabolic syndrome , you should:
- take care of the correct body weight
- reduce the amount of the so-called saturated fat (animal origin) and cholesterol
- spend more time on the move
- do not smoke
- drink alcohol occasionally and in small amounts
- minimize s alt in consumed foods
- introduce products to your diet that will guarantee the body the right amount of potassium, calcium, magnesium.
Metabolic syndrome - heal overweight and obesity
Each kilogram of overweight lowers blood pressure by 1 mm Hg less and improves the so-called glycaemia. For this reason, it is worth taking a slimming treatment. However, you have to do it wisely - slowly but systematically. The slower you lose weight, the better and more durable the effects of the treatment. The optimal weight loss that is safe for the body is 0.5-1 kg per week. How to do it?
- Eat 5 times a day, every 3-4 hours, not too large meals (3 main and 2 snacks).
- Do not let yourself feel hungry.
- Eat to follow the rules of the so-called he althy eating pyramids.
- Your diet may resemble that of Montignac, Mediterranean or the beaches of the South.
- When composing meals, use the so-called glycemic index (GI). Products with GI exceeding 50 are especially fattening.
- Drink at least 2 liters of mineral water, preferably still. There may also be freshly squeezed fruit and vegetable juices.
Metabolic syndrome - fat off!
It is primarily needed for energy production - the body converts 1 g of fat into 9 kcal of energy. An adult person is enough to dose up to 70 g per day, with only 10 percent. should constitute the so-called fatssaturated (of animal origin, including butter, meat, cold cuts), and 90 percent. unsaturated, i.e. olive oil, vegetable oils and fish fat. When you try to limit it, keep it in mind. There is, among others in chocolate (50 g of a bar is 28 g of fat), nuts (100 g of nuts is 46 g), meat (baked chicken leg is 15 g). The most "deadly" are cakes, especially shortbread cookies, because they also contain a lot of sugar. The way you prepare your dishes is also important: deep frying (e.g. donuts, fries) and frying breaded products make them absorb fat like a sponge. So better not fry, but stew, bake, steam it.
Metabolic Syndrome - Movement
In order for any physical effort to bring the expected results, it must be sufficient:
- long (you start to burn fat after 35-40 minutes of training, e.g. using a stationary bike)
- intense (if there are no contraindications, your heart rate during exercise should be 110-115 / min - when you are 20-40 years old, 100-105 / min - when you are 41-60 years old, 95 / min - when you are 61-75 years old)
- systematic (more intensive training, at least every other day and morning gymnastics every day).
It is especially recommended to exercise involving large muscle groups, e.g. running, cycling, swimming. It is important that physical exertion is preceded by a 5-10-minute warm-up (stretching exercises are recommended). Also, try to get some exercise every day - limit the use of the car and elevator, reduce the time spent in front of the TV using public transport, get off a stop early and walk the rest of the way.
Metabolic syndrome - quit smoking
There is no doubt that smoking cigarettes (including lights and pipes) has a bad effect on the cardiovascular system. There are over 4,000 in nicotine smoke. substances that harm not only the lungs but also the heart, incl. increase blood clotting, the tendency of platelets to stick together, accelerate the accumulation of bad cholesterol (LDL) in the walls of arteries, i.e. the development of atherosclerosis. And all of this can increase the risk of a heart attack by up to two times. So it's better to quit smoking definitively.
ProblemPlay the computer
Measure your waist size. If the result is unfavorable, calculate your BMI (body mass index). If it does not exceed 25, you can rest easy. When it is in the range from 25 to 30 - you are already overweight, if it exceeds 30 - you suffer from obesity, and if it is over 40 - obesity of the third degree, i.e. morbid obesity. If the measurement result is not for yousuccessful, you still need to take your blood pressure, check your blood sugar and do a so-called lipidogram. If at least two of these indicators leave much to be desired, contact your doctor and start the therapy according to his recommendations.
Metabolic syndrome - reduce alcohol
Indeed - it slightly dilates the arteries, but only… he althy. Those that are affected by atherosclerosis (which is usually the case with overweight or obese people) don't relax. Therefore, alcohol does not act prophylactically in this mechanism. The only beneficial effect - it increases HDL cholesterol. Strong alcohols, especially overused ones, can lead to heart failure. Alcohol is also called empty calories and an excuse to consume additional portions of food (the so-called snack). When drunk in excess, it can damage liver cells and lead to addiction. Specialists have calculated that you can drink up to 30 ml of ethanol "with impunity" a day (for example 720 ml of beer, 300 ml of wine or 60 ml of pure vodka). Women should reduce this dose by about half.
Metabolic syndrome - important elements in the diet
Three elements are especially important in the prevention and treatment of metabolic syndrome: potassium, calcium and magnesium.
- Potassium (the recommended daily dose is 1000 mg) maintains the body's water and electrolyte balance, which is why i.a. prevents arterial hypertension. In addition, it regulates the work of muscles, including the heart. You will find it in dried apricots and plums, raisins, melons, bananas, orange juice, juice and tomato paste, spinach, and potatoes.
- Calcium (its recommended daily dose is 800-1200 mg) helps to maintain proper blood pressure and coagulability, together with magnesium it determines the work of muscles, and thus the heart. You will find it in milk and its products, as well as in figs, enriched with orange juice.
- Magnesium (recommended daily dose 250-350 mg) is responsible for muscle contraction and relaxation, and thus reduces the risk of a heart attack. It also normalizes blood pressure. This element is found in whole grains, nuts, legumes, dark green leafy vegetables, crustaceans.
Are you holding the norm?
Do your research once a year and check if you are at risk of MS? Valid results are:
- BMI (body mass index) - from 18.5 to 25
- waist circumference - for women up to 80 cm, for men up to 94 cm
- blood pressure - not higher than 129/84 mm Hg
- fasting blood glucose - 60-100 mg / dl
- total cholesterol level in the blood - less than 200 mg / dL
- concentrationgood cholesterol (HDL) in the blood - in women not less than 50 mg / dl, and in men not less than 40 mg / dl
- triglyceride level - no more than 149 mg / dL
Metabolic syndrome - take s alt off
A he althy person should not eat more than 5-6 g of s alt (a flat teaspoon) per day. If you want to lower your blood pressure, you must reduce this amount by at least half. Scientists have found that by reducing s alt (and actually sodium - table s alt is NaCl, i.e. sodium chloride), systolic blood pressure can be reduced by 5-7 mm Hg, and diastolic blood pressure by 3-5 mm Hg. Don't be afraid that you won't like your food. If you keep it for 2 weeks, the low-s alty dishes will be as good as the seasoned ones so far. Remember that s alt is not only in the s alt shaker, but also in processed foods, such as canned meat, cold cuts. Bread contains a lot of s alt - about half a gram of s alt in a slice of whole grain bread. Some bakeries offer low-sodium bread - ask for one. Eat little cold cuts and cheese. Avoid pickles and smoked products as well as fast food, crisps, crisps and crackers. Choose low sodium mineral waters (label information: less than 100 mg of sodium and less than 300 mg of chloride).
What about s alt? First of all, herbs, both fresh and dried. Noteworthy are: lovage, marjoram, rosemary, thyme, garden savory, oregano, basil. You can also use ready-made mixtures, e.g. Provencal herbs, to season your dishes. To sharpen the taste of your sandwiches, you can brush them with horseradish or sprinkle with pepper.
Poradnikzdrowie.pl supports safe treatment and a dignified life of people suffering from obesity.
This article does not contain discriminatory and stigmatizing content for people suffering from obesity.
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