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Prevention of Metabolic Syndrome

Since, insulin resistance, physical inactivity and excess weight are the main underlying contributors to the development of Metabolic Syndrome, and all of these things are preventable, stopping Metabolic Syndrome before it starts is the best way to approach it. One should develop a healthy lifestyle that includes a healthy diet with lots of fruits and vegetables , regular physical activities reduce weight if overweight, quit smoking and limit the intake of alcohol.

Recommendation on Physical Activity

Lack of physical activity increases your risk for heart attack and stroke and can contribute to obesity. On the other hand, regular physical activity helps to reduce blood pressure, control weight and reduce stress. For overall health benefits to the heart, lungs and circulation perform any moderate- to vigorous-intensity aerobic activity using the following guidelines of AHA (American Heart Association): Ø Get the equivalent of at least 150 minutes of moderate intensity aerobic physical activity (2 hours and 30 minutes) each week. Ø You can incorporate your weekly physical activity with 30 minutes a day on at least 5 days a week. Ø Physical activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week. Ø Include flexibility and stretching exercises. Ø Include muscle strengthening activity at least 2 days each week.

What are the thumb rules for taking care of your heart?

What are the thumb rules for taking care of your heart? Ø Diet - Less of carbohydrate and oil and more of protein and fruits. Ø Exercise - Half an hours walk, at least five days a week. Ø Manage stress. Ø Quit smoking. Ø Control weight. Ø Control blood pressure and sugar. Ø Avoid sitting continuously for longer period; instead move around for few minutes. Ø If on medication, take them as advised by treating physician. Ø Regular Health checkup.

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