“There is an elevator upstairs, a car when going out, washing without hands, and opening one’s mouth with food.” This is a common way of life for modern people, and with it, the prevalence of various chronic diseases is increasing day by day.
Nowadays, there are many young people who have been found to have high blood sugar, high blood pressure and even dyslipidemia in the physical examination. If you happen to have a big belly, then I am afraid that you are already at high risk of “metabolic syndrome” or already suffering from metabolism syndrome.
What is metabolism & metabolic disease
What is metabolism?
Metabolism is the general term for a series of orderly chemical reactions that occur in organisms to maintain life, including material metabolism and energy metabolism.
Material metabolism refers to the exchange of substances between the organism and the external environment and the transformation process of internal substances; energy metabolism refers to the exchange of energy between the organism and the external environment and the transformation process of internal energy.
In other words, it is the process by which the carbohydrates, proteins, fats, etc. we eat are absorbed by the body to remove the dross.
In short, our body is always involved in the process of material and energy exchange, and it plays a major role in people’s growth and reproduction.
What is metabolic disease?
Metabolic disease refers to a disease caused by a certain link in the middle metabolism.
In layman’s terms, in the process of nutrient absorption, the metabolic waste produced cannot be fully excreted from the body, or it exceeds the excretion capacity of the body to accumulate in the body, causing discomfort to the body.
Common metabolic diseases are mainly caused by problems such as sugar metabolism, fat metabolism, and purine metabolism.
Common metabolic diseases include diabetes, hypoglycemia, hyperlipidemia, gout, vitamin A or vitamin D deficiency, scurvy, and osteoporosis.
Knowing what a metabolic disease is, a problem also arises: Many people think that they are not in the ranks of metabolic diseases, but all the signs indicate that there is a problem with their metabolism. How to explain it? The answer is: metabolic syndrome.
How far is the metabolic syndrome from you?
Metabolic syndrome is a series of clinical syndromes that occur in the body’s protein, fat, carbohydrates and other substances under the combined action of genetic factors and environmental factors.
It is a set of risk factors, not a single disease.
Mainly include abdominal obesity or overweight, high blood fat, high blood pressure, high blood sugar, high uric acid, fatty liver, polycystic ovary syndrome and so on.
The above are the common manifestations of metabolic syndrome, that is, most people who are often said to be “fat, lazy, and greedy” people may attract symptoms.
The pathogenesis of metabolic syndrome is currently unclear, and the main mechanism may be related to insulin resistance and the body’s inflammatory response. Factors such as heredity, obesity, and smoking may be risk factors for disease.
Once the metabolic syndrome appears, it has heralded the possibility of cardiovascular and cerebrovascular diseases.
The first alarm that sounded for us was atherosclerosis. Once a thrombus is formed, it can lead to cardiovascular and cerebrovascular diseases such as coronary heart disease and cerebral infarction, which seriously threaten health and even life-threatening.
Diagnostic criteria of metabolic syndrome:
Abdominal obesity: male waist circumference ≥90 cm, female waist circumference ≥85 cm;
BMI ≥ 25, high blood sugar: fasting blood glucose above 6.1 mmol/L and/or blood glucose ≥ 7.8 mmol/L 2 hours after a meal, or diabetic patients who have started treatment;
High blood pressure: above 140/90 mmHg, or patients who have been diagnosed with high blood pressure;
Fasting triglycerides above 1.7 mmol/L;
Fasting HDL cholesterol is below 1.04 mmol/L (female) and 0.9 mmol/L (male).
The above 5 diagnostic criteria can be diagnosed as metabolic syndrome if they meet any 3 or more of them after the doctor’s diagnosis and treatment.
Be alert to metabolic syndrome, changing lifestyle is a must
The MSN website in the United States has introduced several truths about metabolic syndrome and proposed life management methods to young people:
Learn about family medical history and create family health records
If your close relatives have diabetes or heart disease, your risk of developing metabolic syndrome is greatly increased.
Geneticists suggest that building a complete family health file can help family members understand the risk of illness.
Member information should include three generations of relatives, grandparents, parents, siblings, children, etc.
Keep the original metabolic level data
Everyone has a baseline metabolic level, that is, normal metabolic indicators at a young age, including blood pressure, blood sugar, and blood lipids. These values are best kept in archives, which will help you understand the trend of your metabolism.
If it is found to change too quickly in a short period of time, such as an increase of 10 mmHg in blood pressure within a year, although it does not exceed the normal range, it should be taken seriously. If the cause is not found and corrected in time, the possibility of developing chronic diseases such as hypertension in the future will be greatly increase.
More belly fat, greater risk of disease
Generally speaking, people with an apple-shaped body (abdominal obesity) are at greater risk of developing metabolic syndrome than those with a pear-shaped body (obese lower body).
Belly fat is a sign of excess visceral fat. In the early stage, reducing waist circumference will have a greater impact on disease prevention and control than medication.
Drinking beverages will also affect metabolism
Fruit juices and sugar-sweetened beverages can cause blood sugar and triglyceride levels to soar, and alcoholic beverages can cause blood sugar to fluctuate significantly.
Water is the best “drink”. In addition, tea, coffee, skimmed or low-fat milk, and water-rich fruits and vegetables are also beneficial ways to replenish water.
Sedentary sitting increases the risk of metabolic syndrome
A sedentary lifestyle has been identified as a risk factor for metabolic syndrome. Even a moderate amount of exercise every day cannot offset this negative effect.
Moderate exercise is better for improving metabolism
Strength training and aerobic exercise are the key links to promote metabolism and burn calories.
Experts pointed out that moderate-intensity aerobic exercise can increase the content of high-density lipoprotein (good cholesterol), improve blood sugar sensitivity, and reduce the increase in insulin levels than vigorous aerobic exercise.
Losing weight will greatly improve metabolism
Studies have found that even a 5% weight loss will have a significant effect on lowering blood pressure, blood sugar, and cholesterol. If your current weight is 73 kg, and your ideal weight is 54 kg, even if you lose 4 to 5 kg of weight at the beginning, you can improve your metabolic index and reduce the dose of medication.
Plant-based diet helps prevent metabolic syndrome
San Francisco nutritionist Julie Upton encourages people to eat a Mediterranean-style diet to prevent metabolic syndrome, which is based on fruits and vegetables, whole grains, beans and seafood, and the intake of meat, cheese, sugar and sweets, the amount is less.
Detect fasting insulin levels
Insulin plays a key role in the metabolism process. Excessive insulin content can cause obesity, stimulate the formation of hunger, and increase fat storage.
Insulin resistance can cause high cholesterol, high blood sugar, high blood pressure and metabolic syndrome. Testing this value can predict the risk of people suffering from pre-diabetes and metabolic syndrome.
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