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Jacksonville: Metabolic Syndrome: Know your risks

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~ According to a recent press release, individuals who are diagnosed with metabolic syndrome must meet at least three of the five criteria listed. These criteria include abdominal obesity, elevated triglycerides, reduced HDL cholesterol, elevated blood pressure, and elevated fasting blood sugar levels.

To be considered as having abdominal obesity, men must have a waist circumference greater than 40 inches while women must have a waist circumference greater than 35 inches. Elevated triglyceride levels of 150 mg/dL or higher and reduced HDL cholesterol levels of less than 40 mg/dL in men and less than 50 mg/dL in women are also indicators of metabolic syndrome. Additionally, individuals with a systolic blood pressure of 130 mmHg or higher or a diastolic blood pressure of 85 mmHg or higher are at risk for developing metabolic syndrome. Lastly, fasting blood sugar levels of 100 mg/dL or higher also contribute to the diagnosis.

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Similar to prediabetes, which is a condition where blood sugar levels are higher than normal but not yet high enough to be classified as diabetes, approximately 70% of individuals with metabolic syndrome will go on to develop type 2 diabetes within a decade if they do not make lifestyle changes. This highlights the importance of regular check-ups and screenings for those who have risk factors such as obesity, sedentary lifestyle, or family history of diabetes.

In order to prevent the development of metabolic syndrome and its potential progression to type 2 diabetes, adopting healthier lifestyle habits is crucial. This includes following a balanced diet that focuses on whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats while limiting processed foods and sugary snacks and beverages. Regular physical activity is also recommended with at least 150 minutes of moderate aerobic exercise each week along with strength training exercises at least twice a week to improve insulin sensitivity. It is important to note that most exercises can be modified to accommodate physical limitations.

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Adequate sleep is also essential for maintaining metabolic health. The recommended amount is at least 7 hours of quality sleep each night. Additionally, managing stress through techniques such as mindfulness, yoga, or meditation can help balance blood glucose and support overall metabolic health.

For those who have been diagnosed with metabolic syndrome or prediabetes, making small lifestyle changes can greatly improve their health outcomes. By following these preventive strategies, individuals can reduce their risk of developing metabolic syndrome and its potential progression to type 2 diabetes.

In conclusion, being aware of the risks and taking proactive steps to prevent or manage metabolic syndrome is crucial for maintaining overall health. Regular check-ups and screenings, adopting a balanced diet, engaging in physical activity, getting adequate sleep, and managing stress are all effective ways to prevent or delay the development of metabolic syndrome. It is important for individuals to prioritize their health and make necessary lifestyle changes to improve their overall well-being.

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