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Friday 2 December 2016


Struggle is a part of one’s life. When it comes to healthy living-food choices, irresistibility, time constrain/busy schedule, exercise has always been a fight.   

It is said, “Everything revolves around give and take system”. What we give to our body is exactly what our body returns us-Sooner or Later.

Most diseases are linked to unhealthy food and poor lifestyle. Though, aware of all good and bad or right and wrong still people opt for easier way to lead life. This is often practised by giving needless excuses e.g. having a larger meal, as the next meal could be on toss due to meetings; choosing food (fried/packed/processed/aerated drinks) as a mode of celebration, boasting negative impression about healthy living, having caffeinated drinks &/or processed/packed finger foods such as chips or chocolates as a stress buster and sadly the list goes on.

These, if not corrected or counseled at right time can lead to various diseases. One among diverse health related issues is Metabolic Syndrome.

Metabolic Syndrome(MetS) is a gang of high blood pressure (Hypertension) i.e. 135/85 mm Hg, high blood sugar i.e. 110 mm Hg or higher (Pre-Diabetes/ Diabetes Mellitus), increased body fat (visceral fat) around the waist line/waist circumference i.e. more than 102 cm (40 in) in men and more than 88 cm (35 in) in women (Central Obesity), decreased high density lipoprotein levels i.e. less than 40 mg/dl , and increased triglyceride (Hypertriglyceridemia) i.e. more than 150 milligram/dl.

Primary risk factor of metabolic syndrome is insulin resistance which can either be genetic or environmental (nutrient deficiency, excess caloric intake or lack of physical activity).

One is said to have metabolic syndrome if three or more of the above abnormalities are seen.

Metabolic syndrome also increases risk for Cerebro-Vascular Accident (CVA) & Cardiovascular Disease (CVD)
So what should we do?
How can we reverse Metabolic Syndrome?
What small changes are needed?

   To do list:
  • Target realistic goal rather forced goal in a specified period of management.
  • Obese/Overweight: Achieve ideal body weight by steady loss of 10% body weight. This has shown to reduce blood pressure, decrease cholesterol values & improve glycemic control.
  • Balance meal by using of proper proportion of food groups-Cereals & Millets/Legumes & Pulses/Low Fat or Fat Free Milk & Milk Products/Egg & Poultry/Fruits/Vegetables/Nuts/Seeds/Unsaturated oil i.e. Monounsaturated fatty acids & Polyunsaturated fatty acid in order to stabilize macro-nutrient & micro-nutrient values.
  • Between three major meals (breakfast/lunch/dinner) keep healthy snacks (sprouted beans/fruits/yoghurt/popcorn) handy so as to avoid hunger pangs/munching on non-recommended ones.

  • Limit the use of simple carbohydrate e.g. sugar, trans fat e.g. bakery items, saturated fat e.g. red meats & sodium e.g. processed food/sauces.
  •       Read food labels: (Reference- Krause’s Food & Nutrition Therapy, 12th Edition.)

  1. Serving size.
  2. Serving per container.
  3. Calorie content e.g. low calorie/little calorie/few calorie/low source/contains a small amount-means the product has 40 calories or less per serving.
  4.  Fat content e.g. low fat /little fat /few fat /low source/contains a small amount- means the product has 3 gram or less per serving.
  5. Saturated fat content e.g. low saturated fat /little saturated fat /few saturated fat /low source/contains a small amount-means the product has 3 gram or less per serving.
  6. Cholesterol content e.g. low cholesterol /little cholesterol /few cholesterol /low source/contains a small amount-means the product has 20 milligram or less and         2 gram or less of saturated fat per serving.
  7. Sodium content e.g. low sodium/little sodium/few sodium/low source/contains a small amount-means the product has 140 milligram or less per serving & very low sodium-means the product has 35 milligram or less per serving.                        

    • If any food allergy exists try replacing that particular food stuff with another food having more or less same nutrient e.g. lactose intolerant patient can include soy-milk instead of cows or buffalo’s milk.
    • Inclusion of ways: To Exercise (e.g. walk for 15 minutes after a meal in a lunch break, avoid vehicle or get down from an automobile to cover a short distance, plan a sport such as cricket/badminton as a weekend fun) & Stress Management (e.g. meditation /yoga/ dancing/ listening music).
    • Limit alcohol to not more than one to two drinks per day. It should not be started if one doesn’t drink.
    • Cessation of tobacco.
    “Use healthy food as weapon to fight disease”.