Metabolic Syndrome is increasingly common and emerging as a global epidemic with increasing incidence and prevalence. The incidence of metabolic syndrome often parallels the incidence of obesity.
According to global survey of obesity done recently in 195 countries — approximately 604 million adults and 108 million children were obese. Since 1980, prevalence of obesity doubled in 73 countries and increased in most other countries. In India, the obesity has risen to a concerning extent.
Metabolic Syndrome is a cluster of conditions including increased blood pressure (hypertension), high blood sugar levels (insulin resistance), excess body fat around the waist (abdominal obesity), and abnormal cholesterol or triglyceride levels (dyslipidaemia/hyperlipidaemia) — that occur together and thus increasing one’s risk for heart disease, stroke and Type 2 diabetes.
The diagnosis of metabolic syndrome requires the presence of 3 or more metabolic abnormalities:
- A waist circumference of more than 40 inches in men and 35 inches in women.
- Serum triglycerides level of 150 mg/dL or greater.
- Reduced high-density lipoprotein cholesterol, less than 40 mg/dL in men or less than 50 mg/dL in women.
- Elevated fasting glucose of 100 mg/dL or greater.
- Blood pressure values of systolic 130 mm Hg or higher or diastolic 85 mm Hg or higher.
While adopting unhealthy routines like eating poorly, exercising less, deprived sleep or leaning more heavily on substances such as alcohol, smoking and drug abuse including taking stress — could increase the potential risks of landing into serious health problems — there are healthy ways to adopt for reducing the risk.
Maintaining a healthy weight, eating a healthy diet, exercising regularly, taking less salt in diet, getting adequate sleep, avoiding smoking and alcohol consumption; monitoring blood sugar levels and keeping that under control; besides monitoring one’s cholesterol and triglyceride levels and keeping them under control are crucial hallmarks in prevention of metabolic syndrome.
Moreover, the DASH (Dietary Approaches to Stop Hypertension) eating plan is a healthy diet plan which is rich in fruits, vegetables, whole grains, protein and low-fat dairy products. Besides that it is also low in sodium, saturated fat, total fat, and cholesterol.
Having said, focus on to consume more fruits and vegetables each day, choose whole grains over refined grains, and opt for protein-rich sources such as poultry, fish, beans, and nuts. As adopting the DASH diet in one’s life has been shown to lower blood pressure and hence reduce the risk of hypertension, which is one of the important components of metabolic syndrome.
More to say, there is need to avoid unnecessary stress in our lives by following a good health routine as research has shown that the depression including stress could increase a person’s risk for developing serious health problems including heart diseases, stroke and diabetes.
(Author is a Physician/Diabetes Expert and Health Columnist. Feedback: [email protected])
