Drug Rehabs Tennessee: Ways to Prevent Metabolic Syndrome

What is metabolic syndrome? Actually it is a combination of health problems such as high blood pressure, elevated triglycerides, low levels of HDL, the good cholesterol, elevated blood sugar, and excess belly fat. If you have three or more of these problems you could have metabolic syndrome and that increases your risk of other diseases such as heart attack and diabetes. Fortunately, there are strategies you can use to prevent this health problem.

First you need to know your blood pressure. You don’t even have to see a doctor to find this out. Most drugstores and supermarket pharmacies have a kiosk equipped to check blood pressure. A pressure reading is expressed as a fraction. The top number is your systolic pressure and the lower number is your diastolic pressure. The ideal is a top number less than 120 and a bottom number less than 80. Between 121 and 129 over 81 to 84 is considered normal. When your blood pressure reads 140 or higher over 90 or higher, you have hypertension or high blood pressure. The excess belly fat you can easily see. And it is the primary risk factor for metabolic syndrome. You will need to have blood tests to determine elevated triglycerides, HDL cholesterol level and blood sugar level.

There are many strategies you can employ to lower blood pressure. One is proper diet. You should be sure to have eight servings of fruits and vegetables each day. In addition, you should limit your intake of salt. According to research studies, eating two cups of yogurt each day can also lower blood pressure. However, you need to choose those yogurts that contain live bacterial cultures. Not all yogurts do so you need to read your labels carefully. And research performed at the University of Tennessee concluded that daily yogurt consumption reduces body fat. You can frequently lower blood pressure just by reducing body fat.

Another strategy that reduces body fat and lowers your pressure at the same time is exercise. Yoga is particularly beneficial. People who did yoga a few times each week not only reduced body fat but also lowered blood pressure, blood sugar and cholesterol. Yoga is successful because it combines the benefits of both exercise and meditation. But if yoga is not to your liking, walking just thirty minutes a day will also satisfy the exercise requirement. Reducing stress is as important as reducing weight. When you are under stress, the hormone cortisol remains high. This causes a rise in triglycerides, cholesterol and blood pressure. So you need to find a way of lowering your stress level. This means spending thirty minutes a day doing an activity that calms you. That can be anything from meditation to lingering in a hot bath or reading your favorite novel. To regulate your blood sugar, you need magnesium. This mineral prevents insulin resistance and blood sugar swings. Foods that are rich in magnesium include sunflower seeds, kiwis, avocados, spinach, brown rice, beans, and dried fruit. You need at least 190 mg. a day but if you can’t get this in your diet, magnesium supplements are available in health food stores.

If you are going to opt for the supplement you need to consult your doctor, particularly if you are taking any type of medication.

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