Metabolic syndrome
If obesity is accompanied by other risk factors such as high blood pressure, high blood lipids, and blood sugar levels, blood vessels harden faster, and stroke and heart attack are seen more frequently. This kind of combination of different risk factors is known as "metabolic syndrome."
Metabolic syndrome is diagnosed when the following risk factors are present:
- Waist circumference above 88 cm for women and above 102 cm for men
- Fasting triglycerides above 150 mg/dl
- HDL, the "good" cholesterol in the body, below 35 mg/dl in men and below 45 mg/dl in women
- Blood pressure above 135/85 mm Hg
- Fasting blood sugar above 100 mg/dl
If three of the five listed factors are present, the diagnosis can be made with certainty. The more risk factors present, the worse the blood circulation. Because these metabolic conditions do not merely accumulate — they also multiply. With each additional risk factor, such as smoking, alcohol, or genetic predisposition, the risk of heart attack or stroke increases significantly. But we can positively influence many of these factors ourselves.
WHY WE SHOULD PAY ATTENTION TO OUR BODY
One of the biggest factors in the development of illnesses is having a very high body weight, in addition to a certain genetic predisposition. Although the number of overweight people in Turkish society is already high, obesity is increasing further with each passing day, and this begins in childhood. Being overweight is not just a cosmetic issue or a psychological burden — it is also a condition that seriously threatens health.
Even just a few extra kilograms strain the spine and joints. Existing heart and lung conditions worsen. It causes shortness of breath.
WHAT CAN I DO MYSELF
The basic requirement for successful treatment is changes in our lifestyle — that is, our eating habits, movement, and sporting activities. Medication use alone is never sufficient.
Many people particularly misjudge themselves regarding exercise. The active lifestyle of someone who works in the garden and at home, plays with grandchildren, or repeatedly climbs stairs at home is basically good, but these have almost no positive effect on our metabolism or existing risk factors.
Because exercise lowers blood sugar levels and increases the body's sensitivity to insulin, you can positively affect metabolic syndrome through physical activity. In addition, exercise balances your body weight, regulates the cardiovascular system, and prevents circulatory disorders.
Endurance sports such as running, cycling (on an exercise bike if possible at any hour), walking, Nordic walking, and skating are ideal for losing weight and getting our metabolism working. Of course, this type of exercise should be done regularly and increased gradually. No more than 48 hours should pass between training sessions, otherwise the positive effect on weight and metabolism is lost. In other words, we should exercise not only on weekends, but also during the week. In addition to these, muscle exercises or bodybuilding also help you lose weight. Developing our muscles also allows us to burn calories even while resting.
You can benefit from my book "The Anti-Inflammatory Nutrition Guide" for more information on this and similar topics.