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Reducing Your Risk of Metabolic Syndrome by Diane Safer, PhD

Changing your lifestyle and taking better care of yourself can lower your risk of developing metabolic syndrome.

If You Are Overweight, Lower Your Weight

Find a weight loss program that is right for you.
Lose weight slowly and steadily and plan ways to maintain the weight loss.
Monitor your weight.
Improve your eating habits.

Eat Healthy Foods

Eat more fruits and vegetables.
Choose lean cuts of meat.
Rather than frying, bake, broil, or grill your poultry, fish, or meat.
Reduce the amount of salt in your diet. Do not add salt to foods. Choose low-sodium foods.
Cut down on saturated and trans fats.
Choose whole grain foods. For example, choose whole wheat bread or brown rice instead of refined or processed foods like white bread or white rice.
Eat more fiber-rich foods, such as beans, fruits, vegetables.
Eat less sugar.
Limit or eliminate soda and other sugary drinks including juice.

The Mediterranean diet is one diet that may help to reduce your risk of developing metabolic syndrome. This diet emphasizes plant-based foods like fruits, veggies, grains, olive oil. It also highlights low to moderate amounts of fish, poultry, and dairy products.

Increase Your Physical Activity

Exercise a little each day. Aim for a total of 30 minutes or more.
Commit yourself to more physical activity. Join a health club or plan walks with friends.
Include increased activity into your daily habits.

See Your Doctor

Get regular physical check-ups from your physician.
You and your doctor should monitor your weight, blood pressure, cholesterol, and blood sugar levels.
Get counseling on diet and exercise that is right for you.

Other Ways to Reduce Your Risk

Work with your doctor to:

Control your blood pressure
Control your lipid levels
Prevent diabetes by eating healthy food and by exercising
Quit smoking

References:

Bo S, Ciccone G, Guldi S, et al. Diet or exercise: what is more effective in preventing or reducing metabolic alterations? Eur J Endocrinol. 2008;59:685-691
Cornier MA, Dabelea D, Hernandez TL, et al. The metabolic syndrome. Endocr Rev. 2008;29:777-822.
Metabolic syndrome. Cleveland Clinic website. Available at: http://www.clevelandclinic.org/health/health-info/docs/3000/3057.asp?index=10783. Accessed May 10, 2013.
Metabolic syndrome. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed/what. Updated March 29, 2013. Accessed May 10, 2013.
Orchar TJ, Temprosa M, Goldberg R, et al. The effect of metformin and intensive lifestyle intervention on the metabolic syndrome: The Diabetes Prevention Program randomized trial. Annals of Internal Medicine. 2005;142:611-619.
Prevention and treatment of metabolic syndrome. American Heart Association website. Available at: http://www.heart.org/HEARTORG/Conditions/More/MetabolicSyndrome/Prevention-and-Treatment-of-Metabolic-Syndrome_UCM_301927_Article.jsp. Updated August 24, 2012. Accessed May 10, 2013.
Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III): Executive Summary. National Heart, Lung & Blood Institute, National Institutes of Health website. Available at: http://www.nhlbi.nih.gov/guidelines/cholesterol/atp3xsum.pdf. Accessed May 10, 2013.
7/22/2011 DynaMed's Systematic Literature Surveillance DynaMed's Systematic Literature Surveillance : Kastorini CM, Milionis HJ, Esposito K, Giugliano D, Goudevenos JA, Panagiotakos DB. The effect of Mediterranean diet on metabolic syndrome and its components: a meta-analysis of 50 studies and 534,906 individuals. J Am Coll Cardiol. 2011;57(11):1299-1313.

Last reviewed May 2013 by Brian Randall, MD

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