Understanding Metabolic Syndrome: Diet Plan, Symptoms, Foods And Treatment Methods

Attention for metabolic syndrome has increased over the past few years. The metabolic syndrome diagnosis criteria may include abdominal fat, waist circumference, high blood pressure, high blood sugar, and unhealthy cholesterol levels. Treatment aims to address each of these conditions. The aim is to reduce the likelihood of developing diabetes and vascular and heart disease. 

Metabolic syndrome increases the risk of potentially fatal health-related problems, including heart disease, stroke, and diabetes. The hope is to return the body's metabolic processes to normal and keep them normal throughout life. 

In this blog, you will explore the best ways to prevent metabolic syndrome, including maintaining a healthy weight, exercising regularly, and following a plant-based diet while avoiding foods.

Table Of Contents

1. What Is Metabolic Syndrome?

2. What Is The 3-Week Metabolic Diet Plan?

3. What Are The Five Signs Of Metabolic Syndrome?

4. What Foods Reverse Metabolic Syndrome?

5. How Can Metabolic Syndrome Be Cured?

6. The Final Say

7. FAQs

8. References

What Is Metabolic Syndrome?

Metabolic syndrome, also known as insulin resistance syndrome, is a group of conditions that together increase the risk of getting coronary heart disease, diabetes, stroke, and other serious health-related problems. This can lead to other health problems, such as conditions associated with plaque buildup on artery walls (atherosclerosis) and organ damage. 

The causes of metabolic syndrome are complex and not fully understood, but there is some thought that there is a genetic link. Your risk may increase if you are overweight or obese and are not physically active. 

However, it is unclear whether all patients with metabolic syndrome have insulin resistance, so the aetiology has been expanded to include concepts such as obesity, adipose tissue disorders, and other factors. Metabolic syndrome is common in adults and can also occur in obese people.

Metabolic syndrome can also occur in thin people, suggesting that obesity is an indicator of the syndrome rather than the cause. As you age, you may become less active and gain weight. This weight typically accumulates around the abdomen and can cause the body to become resistant to the hormone insulin. This means your body's insulin becomes less effective, especially in your muscles and liver.

Also Read: How Does Diabetes Affect Your Heart? Know 7 Tips To Prevent Complications! 

What Is The Best Diet For Metabolic Syndrome?

People with metabolic syndrome can reduce their risk with any diet that promotes weight loss, but here are some metabolic syndrome diets that are particularly helpful.

1. Mediterranean Diet

The Mediterranean diet emphasises fruits, vegetables, whole grains, lean proteins, and healthy fats. It has also been shown to help prevent and reverse metabolic syndrome.

A review of 50 studies with around 535,000 participants claimed that people following the Mediterranean diet are 50% less likely to develop metabolic syndrome. Adopting a Mediterranean diet may also be helpful in treatment.

The Mediterranean diet may be beneficial because it promotes weight loss. However, because they are rich in antioxidants, fibre, and healthy fats, they may also reduce inflammation and improve endothelial function.

2. Low-Carb Diet

A low-carb diet is generally considered one in which less than 30% of calories come from carbohydrates. It is very popular for weight loss, which can help reverse the risks associated with metabolic syndrome. 

Two small human studies found only small improvements after six months of low-carb diets. A third, slightly larger study also found that low-carb diets were significantly less effective in improving insulin sensitivity than low-fat diets.

3. Intermittent Fasting

Intermittent fasting is a popular dieting approach that includes restricting food intake for a few hours a day. Others strictly restrict calories for a few days a week. Studies have shown that this can be a powerful weight loss strategy. 

Therefore, it should help with metabolic syndrome. Eating three or more meals a day improves insulin sensitivity and may also lower the risk of metabolic syndrome. 

What Is The 3-Week Metabolic Syndrome Diet Plan?

Here is the 3 week metabolism-boosting diet plan that you can take a look to follow to cure metabolic syndrome:

Also Read: Plant-Based Diet For Diabetes: Healthy And Tasty Meals Vegan Diabetic Diet 

What Are The Five Signs Of Metabolic Syndrome?

Most disorders that are associated with metabolic syndrome have no symptoms. However, several symptoms of metabolic syndrome can be identified.

1. Large Waist Circumference

One very common and noticeable sign of metabolic syndrome is a large waist circumference. That is at least 40 inches for men and 35 inches for women. 

If most of your fat is around your waist rather than your hips, you are at a higher risk of getting heart disease and type 2 diabetes. It is also said that metabolic syndrome causes difficulty losing weight.

2. High Fasting Blood Sugar 

If your blood sugar is very high, you may experience signs and symptoms of diabetes, including increased thirst, increased urination, fatigue, and blurred vision. A normal fasting blood sugar level must be less than 100 mg/dL. 

A fasting blood sugar level of 100 to 125 mg/dL is considered pre-diabetes. A fasting blood sugar level greater than 100 mg/dL is considered a metabolic risk factor.

3. High Blood Pressure

High blood pressure is a major symptom and risk factor for metabolic syndrome that may go undetected unless you measure your blood pressure regularly. Blood pressure 130/85mmHg. Abnormalities (or taking high blood pressure medication) are considered metabolic risk factors.

Also Read: Know 7 Benefits Of Dash Diet For Hypertension

4. High Triglyceride Levels

When you eat, your body converts calories it doesn't need to use immediately into triglycerides. Having a triglyceride level greater than 150 mg/dL or taking medications to treat high triglyceride levels is a metabolic risk factor for metabolic syndrome.

5. Low HDL Cholesterol

HDL cholesterol is often referred to as “good” cholesterol as it helps in removing cholesterol from the arteries. An HDL cholesterol level of less than 50 mg/dL in women and less than 40 mg/dL in men is a risk factor for metabolic syndrome.

What Foods Reverse Metabolic Syndrome?

Here are some of the options for low carb diet for metabolic syndrome foods to help prevent or treat metabolic syndrome:

Also Read: Gehun Ka Atta: Nutritional Value And Health Benefits

How Can Metabolic Syndrome Be Cured?

Here are the recommended changes that you can make in your lifestyle to cure metabolic syndrome:

1. Lose Weight

Most people with metabolic syndrome are advised to shed pounds in order to achieve a healthier body mass index (BMI). Your doctor can help you decide which plan and pace is best for you.

2. Adopt A Healthier Diet

What you really need is a new nutrition plan, not a weight-loss diet. If you have trouble finding or following a plan, consider asking your doctor or nutritionist for help or recommendations for resources to help you get started.

3. Move More

Even if you have never exercised before, you can significantly reduce your risk by starting now. Even moderate activity affects cardiac markers. Walking is a good starting point for many people. “Aim for 5,000 steps a day and work your way up to at least 10,000 steps a day.” Talk to your doctor to get approval for the type of exercise you should try.

Dietitian Recommendation

Metabolic syndrome is increase the risk of coronary heart related disease, diabetes, stroke, and other serious health related problems. It can be easily managed with the help of a healthy diet that is rich in whole grains, vegetables, fruits,fish & nuts etc. You should also incorporate some sort of physical activity and lifestyle changes in your schedule as it plays a very important role in managing your condition well.

The Final Say

Metabolic syndrome is said to be a serious medical condition that may increase the risk of heart-related diseases, diabetes, and stroke. Although metabolic syndrome is a serious condition, losing weight can greatly reduce your risk and increase physical activity. 

Eat a heart-healthy diet packed with nutrition such as whole grains, fruits, vegetables, and fish. And work with your health care team to monitor and control your blood sugar, blood cholesterol, and blood pressure.

FAQs

1. What are metabolic syndrome and related disorders?

Metabolic syndrome refers to a condition that may increase the risk of heart-related disease, stroke and type 2 diabetes. The related disorders may include high blood pressure, body fat around your waist area, and abnormal cholesterol or triglyceride levels.

2. What BMI is metabolic syndrome?

BMI 27 is the ideal value for the identification of metabolic syndrome for the entire cohort.

3. What are the symptoms of a metabolic disease?

Here are the symptoms of metabolic syndrome mentioned below:

• Abdominal obesity

• High blood pressure

• Low HDL (good) cholesterol

  
  

4. What are the causes of metabolic syndrome?

Metabolic syndrome includes causes such as being overweight and obese as it could raise “bad” or LDL cholesterol, blood pressure and blood triglycerides and may lower “good” HDL cholesterol. 

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