As though diabetes, obesity, or hypertension alone would be bad enough, all three conditions together are bad news and a serious wake-up call. No one treatment can completely cure this triad called metabolic syndrome, but you can make powerful lifestyle changes that will make a significant impact on your health. If you are living with all three of these health concerns, here are some lifestyle changes that you can make.
1. Move that body
If you have a sedentary job, then this is for you. If you have a job where you are on your feet and moving constantly and consistently, then this is for you, too. It’s for everyone. Moving your body more, no matter how much activity you’re already getting, is a key strategy for knocking out this triple threat. The good news is that it doesn’t have to be a grand effort. Everyone can find a way to increase their daily movement. The movement goal is 150 minutes a week or 5,000 steps a day. If you’re already scoring at this level, then push forward to double it to 10,000 daily steps and as many minutes as reasonably possible of daily exercise. To make this easier and more doable, all of the minutes or steps don’t have to be done at the same time. If ten minutes after breakfast, ten minutes after lunch and ten minutes after dinner are the only way you can incorporate more movement, then that’s a good start and better than zero. What’s crucial is that you build moving your body into your daily activities.
2. Whittle that waist
If you don’t have Coca-Cola bottle curves like Queen B, then don’t stress. Your waist can be as big as 35 inches for women and 40 inches for men. Moving your body should help with your middle section, but if you know abdominal obesity is your beast to battle, then think about adding in some exercise that targets the core like pilates.
RELATED: Metabolic Syndrome: A Concerning Cluster of Conditions
3. Eat better to live well
Five a day does not mean: chips, cookies, candy, soda, and a cheeseburger with lettuce, tomato, and onion as vegetables. You need to eat a variety of healthy foods like vegetables, whole grains, fruits, nuts and seeds, beans and legumes, and lean protein. No worries. It’s not too late to start eating right. What’s important is that you start. Strive to fill half your plate with fruits and vegetables and divide the other half with lean protein and whole grains or starch. Eating better will help you to feel better. It’ll give you the natural energy you need to power through your days healthily. You’ll still have increased strength to exercise. Losing seven percent of your weight is a reachable result that can make a difference when it comes to defeating the triad.
4. Cut out the cigarettes
Smoking is bad for you and could lead to cancer and a variety of other health problems. Stop smoking and add years to your life. Enough said.
5. Less liquor
Maybe you have two glasses of wine at the end of the day, a few drinks of liquor at a bar with colleagues, and several beers while watching the game on the weekend. Try to cut down on alcohol. Instead, try replacing it with a social soft drink. There’s so much to choose from; you can let your imagination and creativity go wild. Think: sparkling water with a twist of lime, fruit juice and seltzer water, or the occasional low-fat chocolate milk with your choice of milk after a workout.
RELATED: 7 Signs You’re At Risk Of Metabolic Syndrome
6. Chill
Find a way to reduce stress with healthy living. Up to your neck in stress? Treat yourself to an occasional massage or a yoga class. Frustrated with a co-worker who pushes your buttons or a work project that will require definite overtime? Take a kickboxing class and punch it out until you’ve sweated that stress away. You can even find a hobby that you lose yourself in. Choose something you enjoy so much that it will get you out of your head and help you to start feeling the relaxation vibe. Create your own chillout combo by preparing some comfort food, eating mindfully to aid in digestion, then taking a stroll around the neighborhood and getting your steps in while the dishwasher handles the bulk of the most stressful part of the cleanup.
7. Take your meds
All of the above are helpful but doing them without following your doctor’s orders relating to your medications is just setting yourself up to fail. Your meds were designed to work hand-in-hand with your lifestyle changes until they can be changed and/or reduced with your doctor’s advice.
It might seem like a lot, but you don’t have to start all seven at once. There’s no need to feel overwhelmed. Take one suggestion at a time and make it your own. Build it into your daily routine as a gradual habit that becomes a permanent part of your lifestyle.
