Do you know your numbers? You probably do know someone who has a muffin top, high blood pressure, blood sugar a little elevated, high triglycerides or low “good cholesterol.” Anyone who has three out of five of those things has Metabolic Syndrome. Almost 47 million people have Metabolic Syndrome, including 44% of those ≥ 50-years old.
You can only diagnose Metabolic Syndrome if you know your numbers for each of those 5 things listed above. Once you know your numbers, you can make some changes that can change your health for the better.
It happens in men and in women, but for women, menopause is when it shows up. Here are Four Ways to Improve Metabolic Syndrome:
- Regular Exercise: at least 30 minutes a day. And you don’t have to do it all at once. Go for a walk, take the stairs instead of the escalator, garden, dance, make love. It all adds up to exercise that’s good for you.
- Eat Healthy: You’ve probably heard of the Mediterranean Diet. Another less well known is the Dietary Approaches to Stop Hypertension (DASH) diet. Both have certain things in common
- High-fiber whole grains
- Lean protein
- Avoid sugar-sweetened drinks, salt, sugar, alcohol and saturated fats
- Weight Loss: Did you know that if you lost only 7 to 10 percent of your body weight you could lower insulin resistance and blood pressure and decrease your risk of diabetes. If you weigh 150 pounds that’s only about 10 pounds to make a huge impact your future health. It’s not easy, but it’s doable. If you can’t do it on your own, ask your doctor what options you have or for a referral to a doctor who can help you. There are medications and even surgery that can help.
- Lower Your Stress: It’s no secret we live in a stressful time. We can’t control all the things that are happening around us, but we can control how we respond to those things. Lowering your stress can lower your blood pressure, the amount you eat, and amount you sleep. All good things in general and for improving Metabolic Syndrome.
Click Below to enjoy Metabolic Syndrome Song and find out what numbers you must know. For more of Dr. Mache’s music, visit HealthRock.Bandcamp.com/music.