Decreasing Your Risk of Developing Metabolic Syndrome

August 21, 2012 at 2:06 pm Leave a comment

To decrease your risk of developing metabolic syndrome and its complications, start by making these lifestyle changes:

  • Lose Weight. Losing as little as 5 to 10 percent of your body weight can reduce insulin levels and blood pressure, and decrease your risk of diabetes.
  • Exercise. Doctors recommend getting 30 to 60 minutes of moderate-intensity exercise, such as brisk walking, every day.
  • Stop smoking. Smoking cigarettes increases insulin resistance and worsens the health consequences of metabolic syndrome. Talk to your doctor if you need help kicking the cigarette habit.
  • Eat fiber-rich foods. Make sure you include whole grains, beans, fruits and vegetables in your grocery cart. These items are packed with dietary fiber, which can lower your insulin levels.
  • Commit to a healthy diet. Eat plenty of fruits and vegetables. Choose lean cuts of white meat or fish over red meat. Avoid processed or deep-fried foods. Experiment with herbs and spices instead of using table salt.
  • Schedule regular checkups. Check your blood pressure, cholesterol and blood sugar levels on a regular basis. Make additional modifications if the numbers are going the wrong way.


Entry filed under: Managing your health, To Your Health.

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