2023-10-12 10:28:00
Professor Park Kyeong-hye, Department of Endocrinology, National Health Insurance Ilsan Hospital
Professor Kyunghye Park
Metabolic syndrome refers to a condition in which three or more risk factors that increase the risk of cardiovascular disease and diabetes, such as increased blood pressure, high blood sugar, abnormal blood lipids, and obesity (especially abdominal obesity), are present.
Metabolic syndrome is not a single disease, but a comprehensive concept that occurs due to a combination of genetic predisposition and environmental factors. Insulin resistance is the most important factor and is known to increase the risk of developing diabetes, high blood pressure, chronic kidney disease, and cardiovascular disease.
In addition, since it is related to the occurrence and mortality of various cancers, it is important to reduce the risk of diseases that may occur through regular checkups and lifestyle management.
Accordingly, we will look into metabolic syndrome, which is rapidly increasing in prevalence and threatening health, and learn regarding prevention and treatment methods with the help of Professor Park Kyeong-hye of the Department of Endocrinology at National Health Insurance Ilsan Hospital.
■ Prevention and treatment of metabolic syndrome
For metabolic syndrome, preventing abdominal obesity, especially visceral obesity, is most important. Most postmenopausal women and middle-aged men have belly fat due to visceral fat, so people following middle age should be especially careful. To prevent visceral obesity, you must maintain proper eating habits and exercise regularly. Low-calorie meals are effective for weight loss and help reduce body fat and improve insulin resistance.
Although there are differences depending on gender and weight, for the purpose of weight loss and visceral fat reduction, the daily calorie requirement is approximately 1,500 kcal for men and 1,200 kcal for women.
Total calorie intake is important, but what you eat is also very important. Since the main cause of metabolic syndrome is insulin resistance, one must be careful regarding consuming carbohydrates that secrete excessive insulin, and the key is to reduce the intake of simple sugars such as sugar, flour, and rice powder.
Commercially available beverages and snacks contain a lot of sugar, so just reducing your snack intake can be of great help. It is better to choose whole wheat or mixed grain rice rather than wheat or white rice.
To prevent cardiovascular disease, reduce saturated fatty acid intake to less than 7% of total calories and consume unsaturated fatty acids such as omega-3. You should also reduce your intake of trans fats found in bread, cookies, and processed meat foods.
■ Regular exercise, smoking cessation, and moderation are essential.
To prevent and treat metabolic syndrome, you must exercise regularly. Exercise helps reduce body weight and abdominal obesity, improves insulin resistance, and prevents cardiovascular disease.
To treat metabolic syndrome, it is recommended to do 2.5 to 5 hours of moderate-intensity exercise or 1 to 1.5 hours of high-intensity exercise per week. Moderate exercise includes brisk walking, cycling, badminton practice, and swimming. High-intensity exercise includes hiking, playing badminton, jogging, and jumping rope.
As smoking is harmful and useless, absolute smoking cessation is necessary for metabolic syndrome as well. This is because it increases the risk of cardiovascular disease and is fatal to metabolic syndrome risk factors such as increased insulin resistance. Excessive drinking also increases the risk of cardiovascular disease, so alcohol should be moderated.
Since metabolic syndrome has no symptoms before complications occur and many factors often appear together, it is important to conduct lifestyle evaluation and tests to find accompanying risk factors and actively treat them to prevent complications when one or more findings are discovered.
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