Metabolic Syndrome: Dealing Day-to-Day

Millions of Americans lead healthy, fulfilling lives in spite of having metabolic syndrome. Coping with metabolic syndrome can be accomplished through:

1. Weight loss. It has been established that a modest loss of about 10 pounds (4.5 kilograms) can make a big difference in your ability to manage this condition. Not only is weight loss its own reward for a whole host of health reasons, it can make a specific difference to the conditions associated with metabolic syndrome, such as insulin resistance and high blood pressure.

2. Nutrition. Experts recommend a healthy, balanced diet that includes foods with large amounts of fiber. These foods include beans, fruits, vegetables and whole grains. Research dealing with the effects of nutrition on metabolic syndrome indicates that fiber and perhaps calcium and vitamin D can help prevent the onset of metabolic syndrome. Adequate protein is important, and it's a good idea to minimize consumption of processed starches, sugars, saturated fats and trans fats. Of course, practicing proper nutrition may also have positive repercussions in other areas of your life, such as your appearance and state of mind.

3. Exercise. Regardless of whether or not you have metabolic syndrome, it is always a good idea to get regular exercise. However, this is especially true if you have one or more conditions associated with metabolic syndrome.

In general, physicians advocate getting at least 30 minutes of daily aerobic activity (exercise or activity that improves consumption of oxygen). Several activities and exercises will adequately accomplish this goal. However, your exercise needs may be best served by finding an exercise routine that is fun so you won't tire as easily of the routine. Some examples of activities that you might want to try to include walking, hiking, swimming and jogging. Tired of climbing on that treadmill everyday? Take the family dog for a walk, or find a new nature trail near your home to explore. The possibilities for change in your routine will make your fitness goals that much easier to accomplish.

If your health permits, you may want to play basketball, softball, soccer or some other team sport as part of a recreational sports league. However, you should always be sure to clear any kind of physical activity with your physician beforehand. Regular exercise also can do a great deal in helping to manage your stress, and is discussed below.

4. Stress management. The daily stresses of life, as well as those associated with managing your daily treatment regimen, can impair your quality of life. As a result, it is important for you to develop a stress management plan or routine and follow it consistently.

Healthy coping strategies include relaxation, physical exercise, communication and social support. To manage stress effectively, a combination is a good strategy.

Relaxation renews the body and spirit. It means more than just sleeping or vegetating in front of the television. It includes taking a walk, listening to music or an inspirational tape or talking with a friend or family member.

You can practice specific activities designed to help you relax body and mind. These activities include:

Relaxation exercises. These activities focus on relaxing the body, with the idea that the mind cannot be at peace while the body is tense. You may tend to hold tension in certain parts of your body without even realizing it. These activities help to release that tension and contribute to a more sound peace of mind.
Meditation exercises. These activities set your mind on a journey while the body remains still. Still meditation can be performed almost anywhere to relieve excessive stress, such as while waiting to see a doctor, in the morning to start the day in a positive frame of mind, to put a problem into perspective and many other situations.
Breathing exercises. These activities create a physical change in your body through controlled breathing. When you are under stress, your breathing patterns change, creating a physical response to their emotional stress. Breathing activities can help restore a sense of calm and control.
Visualization. These activities combine aspects of meditation and relaxation to place your body and mind at rest. Visualization correctly uses all the senses as it focuses on a particular object or situation.

Regular physical exercise has been shown to decrease the level of stress hormones the body releases in response to stress. Exercise has been touted as the most effective technique to relieve stress. Individuals, especially those with heart conditions, should consult a physician before beginning an exercise program.

Aerobic exercise is especially helpful in reducing stress. Experts recommend performing about 20 minutes of aerobic exercise three times a week.

Stretching is a form of exercise that relieves muscle tension.

A brisk walk is a healthy way to clear the mind and relieve tension. Research indicated that a brisk 10-minute walk every day protects against vulnerability to stress-related disease.

Healthy communication, such as the ability to confide to a friend can be a great stress reliever. A healthy social network is a major factor in managing stress. This is the support provided by family, friends and the community in general (religious or social organizations, etc.). Do not hesitate to reach out if you feel you are affected negatively by stress.

In addition to social support, there is self-communication. This may take the form of a stress journal (mentioned above) or a diary. Writing letters can be a highly effective method in managing stress - except these letters are never meant to be sent or even read by anyone other than you.

This strategy has been used by many great leaders, who often operate under conflicting and never-ending pressures, to relieve stress. It is advisable to write these letters on paper and not electronically, which could accidentally be sent over e-mail or read by the wrong person.

If you are feeling overwhelmed by stress and are unable to cope, you may want to seek professional counseling. Professional counselors include psychiatrists, psychologists, licensed social workers, marriage and family therapists and mental health counselors.

A mental health professional can teach you how to perceive stress and develop appropriate coping skills and problem-solving skills. Muscle relaxation techniques, time management and other skills may also be taught.

5. Regular medical care. Your doctor will likely need to routinely monitor several factors to ensure that the lifestyle changes you've made are lessening the effect of metabolic syndrome. Keeping in close contact with your physician can help to smooth out any problems you may experience in managing your condition.

Some of the factors your physician may pay close attention to are your weight, blood pressure, glucose (blood sugar), cholesterol and iron levels.

In addition, your physician may prescribe a variety of medications (e.g., weight-loss drugs, insulin sensitizers, antihypertensives, aspirin) if other lifestyle changes you've made are not improving your overall health significantly.

6. Not smoking. Smoking should be avoided, because it can lead to insulin resistance (the primary contributor to metabolic syndrome), damage the blood vessels and have many other negative effects on the body.