to a Healthy Living
Lifestyle Plans with Diet & Exercise
Control of Cardio-Metabolic Syndrome
N. Aiyer, M.D.
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Metabolic Syndrome - The New Epidemic -
is Metabolic Syndrome?
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diseases - diseases of the heart and blood vessels, which include heart
attack and stroke is highly prevalent and is a leading cause of death in all developed
countries. Many medical studies now focus on identifying the causes of these conditions
for preventing and treating early. The Metabolic Syndrome is a collection of unhealthy
body measurements and abnormal laboratory test results that may identify persons
at higher risk of developing these cardiovascular diseases and disabilities.
behavior modifications and Lifestyle changes,
including proper diet plans and exercises and possible use of medications to treat
the conditions that make up the metabolic syndrome may reduce a person's chances
of developing heart disease or stroke. The Metabolic Syndrome is also called Syndrome
X or insulin resistance syndrome.
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of Metabolic Syndrome|
obesity - Waist circumference of greater than 40 inches for men or 35 inches
----> Even men with >37" and women with >31"
has increased risk.
Hypertension - High Blood Pressure, above 130/85
- Fasting Blood Glucose of more than 110 mg/dL;
- Triglycerides of more than 150 mg/dL;
Low HDL - Low levels of
High Density Lipoproteins : The Good Cholesterol levels:
----> - HDL of
below 40 for Men and below 50 for Women.
at least 3 of the above measurements of abnormalities means that an individual
has metabolic syndrome and is at an increased risk for developing type2
Diabetes, Coronary heart disease, heart attack or stroke at early age.
smoking increases these risk four folds.
Metabolic Syndrome - through Lifestyle Changes|
Lifestyle Changes or behavior modifications include weight loss, stopping cigarette
smoking, and reducing dietary fat intake. Losing just 10% of excess body weight
lowers blood pressure and improves insulin resistance. Some persons may be able
to treat their high blood pressure and diabetes and keep them under control by
altering their lifestyle alone. In many individuals, lifestyle changes alone are
not sufficient and medications must be used to reduce blood pressure, blood glucose
and lower triglycerides and also to increase the level of HDL [good] Cholesterol
these problems are often linked, treating one aspect of metabolic syndrome may
help the other issues. For example, regular exercise can help lose weight, reduce
blood pressure and manage hyperglycemia and Insulin resistance. Combining healthful
eating with regular exercise program is the cornerstone of treating the metabolic
syndrome and reducing risk for heart disease, stroke, diabetes and other medical
plan should be a "Behavior Modification" for Lifestyle changes. The
Diet should be high in fiber, whole grain, more vegetables, and fruits, less Carbohydrates,
bread, rice, pasta and potato. Milk, Dairy products, Meats and eggs should be
reduced and to take only low cholesterol and low fat or non-fat variety. Peas,
Beans and Lentils may be a good source of Vegetable proteins, on a calculated
calories diet plan. Along with these, combining a regular exercise program of
at least 30 minutes a day is essential.
of Metabolic Syndrome - Needs Behavior Modification|
Everyone should exercise regularly, starting at an early age and throughout life.
We must encourage children also to have daily physical activity - early prevention
3. Children must make healthful food choices, avoiding fats
4. A balanced diet plan is very important - it should be
low in saturated fats, limited calories, low carbohydrate, high in nutrition rich
green vegetables and fruits with reduced salt, sugar and overall low fat content.
Cigarette smoking should be avoided and stopped, at any stage, as cigarette smoking
increases the risk of all the medical problems due to the Metabolic Syndrome four
6. Some people should recognize that they may have a genetic
[inherited] predisposition for diabetes, heart disease and the Metabolic Syndrome.
They need to follow the rules of lifestyle modifications early.
needs to get regular medical check-ups and seek medical advice for early treatment
for high blood pressure, elevated blood glucose, obesity, abnormal cholesterol
is called Behavior Modification -- Lifestyle Changes -- for a healthy you.
-- BMI Calculator
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