The metabolic syndrome (including insulin resistance syndrome) is a medical condition that arises as overweight and obesity. From the clinical point of view, a person may be regarded as suffering from metabolic syndrome when there are at least three of the benchmarks set out below:
• Blood pressure greater than 85/135 mm Hg. • Value of triglycerides above 150 mg / dl. • HDL cholesterol <50 mg / dl in women and less than 40 mg / dl in men. • Fasting blood glucose greater than 110 mg / dl. • Waist circumference greater than 88 cm for females and 102 for males (according to apple).
For a discussion on this condition please see our article on metabolic syndrome and risk factors.
What are the tips that you can make to prevent the metabolic syndrome? Basically one: having a good lifestyle, which includes among other things:
• A balanced diet; • A state of non-overweight; • Intensity physical activity on medium-high (remember that physical activity provides, among other things, the reduction of insulin resistance that is the need for increased amounts of insulin to control blood sugar, which can lead to overweight or obesity).
From the standpoint feed the advice we can give is very simple: just follow the guidelines of the Italian diet. How often we repeat, there is no need to demonize any food (but remember that the Italian diet excludes the use of foods that contain trans fats, for example, margarine and fats and oils, partially or fully hydrogenated), the important Our body is to ensure the proper distribution of daily macronutrients for the Italian diet is as follows:carbohydrates: a minimum of 45%, protein: minimum 15% fat: 25% minimum. The remaining 15% must be tailored to the degree of inactivity of the subject.
Certain foods (butter, oil and sugar) should be used sparingly, while others are discouraged (foods with added sugar that have sugar-free alternative). Our position on alcohol is clear and refers to several articles covering the subject (wine, alcohol index, WHO against the wine). It is also important to moderate your consumption of salt (we suggest in this regard the reading of our article detoxing from salty).
It is also important to include in the diet all those foods that have a high satiety index such as fruits and vegetables.
Finally, we recommend the reading of The recipe of the Italian diet, a key article for those who want to understand what, how and how much to eat, learning to handle a diet that, unlike many others, can be continued safely for a lifetime.
Exercise – If prevention is certainly useful exercise to medium-high intensity, in cases of overt metabolic syndrome conditions of the subject requires caution on the quality (ie intensity of exercise) is Therefore, you should interpret the term “intensity” in quantitative terms, setting a program based on the effort that has gradually in quantity (for example, in the time spent on the way) the most important parameter.