Antoaneta Sawyer, PhD
Diet and rapid lifestyle changes are the first key weapons able to address the metabolic syndrome underlying causes and health consequences. These changes should include improving your diet through education, selection, and portion control while also increasing physical activity levels. (Source, NH-WC "Beyond Holistic" LLC) Another way to assess your risks for metabolic syndrome and number of other diseases is by using the Diabetes Personal Health Decisions (diabetes PHD) risk assessment online tool. If you are at risk, visit your physician or holistic doctor for a complete evaluation before starting the metabolic syndrome intervention program. Find the exact health practitioner, specializing in metabolic syndrome disorders, able to address the exact ratio between diet, amount and type of exercise, and lifestyle changes as part of your program.
The best way to heal the syndrome is simply to prevent it. The exact time for its prevention is while insulin secretion is still adequate. An early assessment is important to prevent the development of more serious diseases, such as diabetes, gout, and kidney failure.The best way to prevent the syndrome is by using the Mediterranean diet. A perfect "metabolic diet" should emphasize on whole grains, fruits, and vegetables, low-fat dairy and lean meats and eliminating processed foods, as recommended. This type of a diet will insure nutrition that is high in fiber (25 to 30 grams per day).
With the help of nutritionist or holistic health practitioner you will choose between the exact ratio of proteins, carbohydrates and fats in your daily menu. A precise fitness assessment by a personal trainer can identify if you are at risk for this syndrome and can precise what type of exercise you should select and how to combine them.
In case that you are already diagnosed with the syndrome - rapid and aggressive lifestyle changes must be initiated. You should concentrate on what does work for you and what does not, while including the correct weight loss plan and daily exercise. (Source, Beyond Holistic Blog)
Selecting between the most appropriate diets for your metabolic type will be the correct approach. You may choose between Low Glycemic Index (GI) diet, DASH diet, and the South Beach Diet. (Source, Wiki)
Restricting the carbohydrates to no more than 45-50% of your daily caloric intake will be the most important approach in your dieting. You should stay focused on fruits and vegetables with low Glycemic index (GI) and low Glycemic Load (GL) until reversing the body's insulin sensitivity.
Increasing exercise is the second important approach to improve and heal the metabolic syndrome. By using aerobic exercise, weight lifting, and daily walking, in order to be able to decrease elevated blood pressure and to reduce elevated cholesterol to its normal borderlines.
The benefits of exercise impact many aspects of your health and well-being. Exercise not only helps you look trimmer but to feel stronger and to be healthier. Exercise increases abdominal fat loss and reduces insulin resistance typically associated with belly fat, therefore reducing risks for metabolic syndrome. It lowers your general risk for a multitude of health problems including heart disease, diabetes, stroke, and some forms of cancer.
Surprisingly, you don't need to run a marathon to reap the rewards. Exercise recommendations include a minimum of 30-60 minutes most days of the week. In addition, at least two days of strength training per week is recommended. Another good on line "self-help" source for changing your lifestyle regime pattern is "America on the Move" which is an American initiative that encourages people to increase additional 2,000 steps more than what they usually do, while eating 100 fewer calories per day. (Source, America on the Move)
Quitting smoking, while reducing coffee and restricting alcohol is another important approach to the road of metabolic syndrome healing, as they increase insulin resistance and promote future heart problems. In case that diet, exercise and drastic lifestyle changes cannot address elevated cholesterol, obesity and high blood pressure- allopathic (conventional) approaches to metabolic syndrome treatment must be considered.
Photo credit: Flickr
The best way to heal the syndrome is simply to prevent it. The exact time for its prevention is while insulin secretion is still adequate. An early assessment is important to prevent the development of more serious diseases, such as diabetes, gout, and kidney failure.The best way to prevent the syndrome is by using the Mediterranean diet. A perfect "metabolic diet" should emphasize on whole grains, fruits, and vegetables, low-fat dairy and lean meats and eliminating processed foods, as recommended. This type of a diet will insure nutrition that is high in fiber (25 to 30 grams per day).
With the help of nutritionist or holistic health practitioner you will choose between the exact ratio of proteins, carbohydrates and fats in your daily menu. A precise fitness assessment by a personal trainer can identify if you are at risk for this syndrome and can precise what type of exercise you should select and how to combine them.
In case that you are already diagnosed with the syndrome - rapid and aggressive lifestyle changes must be initiated. You should concentrate on what does work for you and what does not, while including the correct weight loss plan and daily exercise. (Source, Beyond Holistic Blog)
Selecting between the most appropriate diets for your metabolic type will be the correct approach. You may choose between Low Glycemic Index (GI) diet, DASH diet, and the South Beach Diet. (Source, Wiki)
Restricting the carbohydrates to no more than 45-50% of your daily caloric intake will be the most important approach in your dieting. You should stay focused on fruits and vegetables with low Glycemic index (GI) and low Glycemic Load (GL) until reversing the body's insulin sensitivity.
Increasing exercise is the second important approach to improve and heal the metabolic syndrome. By using aerobic exercise, weight lifting, and daily walking, in order to be able to decrease elevated blood pressure and to reduce elevated cholesterol to its normal borderlines.
The benefits of exercise impact many aspects of your health and well-being. Exercise not only helps you look trimmer but to feel stronger and to be healthier. Exercise increases abdominal fat loss and reduces insulin resistance typically associated with belly fat, therefore reducing risks for metabolic syndrome. It lowers your general risk for a multitude of health problems including heart disease, diabetes, stroke, and some forms of cancer.
Surprisingly, you don't need to run a marathon to reap the rewards. Exercise recommendations include a minimum of 30-60 minutes most days of the week. In addition, at least two days of strength training per week is recommended. Another good on line "self-help" source for changing your lifestyle regime pattern is "America on the Move" which is an American initiative that encourages people to increase additional 2,000 steps more than what they usually do, while eating 100 fewer calories per day. (Source, America on the Move)
Quitting smoking, while reducing coffee and restricting alcohol is another important approach to the road of metabolic syndrome healing, as they increase insulin resistance and promote future heart problems. In case that diet, exercise and drastic lifestyle changes cannot address elevated cholesterol, obesity and high blood pressure- allopathic (conventional) approaches to metabolic syndrome treatment must be considered.
Photo credit: Flickr
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