Research has shown that diet, exercise, and life style are major factors in developing or preventing metabolic syndrome. Inactive and overweight persons are at a much higher risk of being diagnosed with metabolic syndrome. Other life style factors such as smoking can also contribute to metabolic syndrome. But anyone who begins to exercise, eats a healthy diet, stops smoking, and moderates alcohol consumption stands an excellent chance of avoiding metabolic syndrome. Even if you have already been diagnosed with the syndrome, making these changes can put you on the road to recovery.

Recent studies of a drug called Glucophage have shown some promise in preventing Metabolic Syndrome. But it was found that a program of diet and exercise was more effective than the drug in treating and preventing metabolic syndrome. Why would you want to take an expensive drug and risk side effects when you can get the same, or better, results through a healthy life style?

When it comes to exercise, research shows that you can make big improvements in your cardiovascular health by walking for 30 to 40 minutes a day for at least five days out of the week. More demanding exercise such as jogging, biking, or swimming for 20 to 30 minutes a day three to five times per week will lead to even higher levels of fitness. Start slow if you need to, but really try to get up and move about. A news article recently said “couch potatoes are at high risk of metabolic syndrome�. You don’t have to become an Olympic athlete to prevent metabolic syndrome, but you do have to become physically active and end any “couch potato� habits. This is something you can do. Those who have done it say that it brings new joy into their lives while helping them feel better and live longer.

1. Diet is another area where you can make changes to help prevent metabolic syndrome. What you eat and when you eat it can make a huge difference.

• Reduce the amount of saturated fats and oils in your diet. Olive oil and canola oils are healthy alternatives.
• Increase the amount of fiber, vegetables, and fruits in your diet.
• Weight loss should be a high priority if you are overweight. A healthy diet that leads to weight loss is a key ingredient in preventing metabolic syndrome. Losing as little as 5% to 10% of body weight has been shown to have very positive effects on virtually all of the serious unhealthy components of metabolic syndrome.
• Eat smaller meals, but don’t skip meals.
  
  
• Many studies indicate that five small meals spread over the day are better for you than two or three larger meals with the same number of calories.
• Don’t skip breakfast, but you may want to avoid fruit juices first thing in the morning. They are high in sugar and can cause big swings in your insulin level. Choose a healthy breakfast. Oatmeal, whole grain breads, and poached eggs are better for you than meats, biscuits, and fried eggs.
• Discuss your diet with your doctor.

2. If you smoke, stop! Smoking makes many of the cardiovascular symptoms worse. Studies have also indicated that smoking has negative effects on your cholesterol.

3. Too much alcohol should be avoided. Drinking no more than one drink per day may have some benefits such as lowering cholesterol and improving cardiovascular health. Red wines seem to be the most beneficial of alcohol based drinks.

4. Exercise. Get at least thirty minutes of moderate exercise, five days a week. See your doctor first if you have been inactive for some time.

Metabolic syndrome, a health condition affecting millions of people, costing billions of dollars to treat, and ultimately leading to the death of tens of thousands can be prevented. Weight loss, healthy diet, and exercise are the key factors in preventing metabolic syndrome.

To learn more:

Diet-Blog

This is a Website dedicated to reviewing diet news and advice and exposing the fads and frauds. It allows people to voice their own opinions and share their diet experiences. It is a good site to visit if you are considering a new diet.

https://www.diet-blog.com/

The Effect of Diet and Exercise or Metformin on the Metabolic Syndrome

Summary of article appearing in 19 April 2005 issue of Annals of Internal Medicine.

http://annals.org/aim/fullarticle/718331/effect-metformin-intensive-lifesty
le-intervention-metabolic-syndrome-diabetes-prevention-program

Smoking and High Cholesterol
(WebMD)

Learn how smoking effects your cholesterol from this commercial health information Website.

https://www.webmd.com/cholesterol-management/smoking-and-high-cholesterol

Nutrition: How to Make Healthier Food Choices
(familydoctor.org)

Information about weight control from the American Academy of Family Physicians.

https://familydoctor.org/nutrition-how-to-make-healthier-food-choices/

next » How does the doctor know if you have metabolic syndrome?

Written by: Christopher A. Colthorpe, M.A., M.A.Ed., M.L.I.S.
Reviewed by: Jeffrey G. Schultze, M.D.
Last Modified: Monday December 05, 2016 10:00 AM