Fight Metabolic Syndrome with Diet

Health experts are calling metabolic syndrome the scourge of our modern era. Often abbreviated as MetS, metabolic syndrome is not an actual disease, but a collection of unhealthy body measurements that together double your risk of heart attack, stroke and increase your risk of type 2 diabetes fivefold. It is also linked to an increased risk of breast cancer.

Thanks to our nation's growing waistlines, the incidence of MetS is increasing, especially in women between 20 and 39 years and obese children according to data from the National Health and Nutrition Examination Survey.

How do you know if you have it?
If you have three or more of the following measurements, unfortunately, you have it:

• Large waistline: A waist greater than 35inches for women and 40 inches for men.
• High triglycerides: A measurement higher than 150mg%.
• Low HDL (good) cholesterol: A measurement less than 50mg% for women or 40mg% for men.
• High blood pressure: A measurement of 130/85 or higher.
• High fasting blood sugar: A measurement of 100mg% or higher.

How do you know if you are at risk for it?

• Age: As you age your risk increases.
• Race: All races have it, but higher risk for African-Americans, Hispanics and Asians.
• Overweight: A BMI of more than 25 or an “apple” shape, especially for women.
• History of diabetes: If you have a relative with diabetes or if you have had diabetes while pregnant.
• History of Polycystic Ovary Disease: Women with this disease have more MetS.
• Stress: Women with more stressful life events have a higher risk.
• Depression: This significantly increases chances of MetS.
• Sleep Problems: In the journal Sleep found that people who have difficulty falling asleep, snore loudly, and do not experience refreshing sleep are at greater risk.

Four Lifestyle Changes to Help Fight or Prevent Metabolic Syndrome

1. Eating a healthy diet is truly the cornerstone of prevention and treatment of MetS. Low saturated and trans fats and low in sugar while staying high in fruits, vegetables and whole grains is the way to go. Add flaxseeds and nuts daily as an ingredient or a snack.
   • Whole grains include oats, whole wheat bread and cereal, brown rice, quinoa and barley. Eat at least 4 servings each day.
   • The fiber and antioxidants in fruits and vegetables can reduce the inflammation, insulin resistance, and blood lipids associated with MetS. Eat at least 7 servings each day.
2. Maintain a healthy weight.
3. Become physically active.
4. Avoid smoking.