Metabolic syndrome is characterized as a cluster of obesity-related conditions that predispose a person to heart disease, diabetes and stroke. According to MayoClinic.com, high blood pressure, high insulin levels, abnormal cholesterol levels and excess body fat around the waist factor into metabolic syndrome. Lifestyle changes, such as proper diet and exercise, can help prevent or reduce the risks of metabolic syndrome.
Risk Factors
Certain factors predispose a person to developing metabolic syndrome. In addition, lifestyle also influences this risk. The prevalence of metabolic syndrome increases with age, with less than 10 percent of people in their 20s affected and 40 percent of people in their 60s affected. Furthermore, being overweight or obese increases the risk of metabolic syndrome. If this weight is carried more around the waist, sometimes referred to as an apple-shape, the risk is further increased. Finally, a family history of type 2 diabetes or personal history of gestational, or pregnancy, diabetes increases the risk of metabolic syndrome.
Prevention and Exercise
Incorporating healthy lifestyle habits such as diet and exercise is ideal to prevent metabolic syndrome before it occurs. According to FamilyDoctor.org, regular exercise reduces the risk of conditions related to metabolic syndrome like heart disease, high blood pressure and diabetes. Exercise is also essential for weight control and preventing obesity. Exercising also reduces stress and anxiety, which may reduce overeating or poor diet habits in people prone to emotional eating. Approximately 30 to 60 minutes of moderate-intensity exercise, four to six times a week is recommended.
Treatment and Exercise
People that already have metabolic syndrome can benefit from exercise to reduce the risk of heart disease and diabetes. According to MayoClinic.com, even losing 5 or 10 percent of body weight can help reduce insulin levels, which reduces the risk of diabetes. Exercise also improves blood flow and strengthens the heart, which wards off heart disease and stroke. A regular exercise regimen should be eased into by beginning with 10 minutes a day of moderate exercise such as walking. This can be increased gradually to 30 minutes or more of moderate exercise daily.
Precautions
It is best to consult a physician before beginning a new exercise program, particularly for people that have been sedentary for a long time. Jumping right into a rigorous exercise routine after living a sedentary lifestyle can be dangerous, particularly for people at a higher risk for cardiovascular injury. For people with high blood pressure or obesity, a physician can recommend levels of physical activity that are appropriate to prevent overexertion or cardiovascular injury.
Considerations
Exercise plays an integral part in the prevention and treatment of metabolic syndrome, but exercise alone may not be enough. In addition to a regular exercise regimen, eating a healthy and balanced diet containing plenty of fiber will also help reduce insulin levels to prevent type 2 diabetes. A nutritious diet also controls weight and increases energy, making exercise more enjoyable. Finally, kicking bad habits like cigarette smoking or excessive alcohol consumption helps reduce the chance of developing metabolic syndrome.
Member Comments