How to avoid Metabolic Syndrome and Type 2 Diabetes:
- Healthy eating habits: re-evaluate the food pyramid
- High vegetable and high protein diet. Vary your protein sources.
- NO saturated fats or trans fats
- Complex carbohydrates, low-glycemic index foods, whole grains and fiber
- Eat small, frequent meals
- Regular exercise and an active lifestyle:
- Within 30 minutes of any physical activity skeletal muscle glucose uptake and insulin sensitivity improves and remains elevated for 16 hours! Burn the calories you eat!
- Sleep:
- The body interprets lack of sleep as stress and increases cortisol output. Cortisol increases abdominal fat which is one of the signs of Metabolic Syndrome.
- Water & hydration
- Drink at least 1/3 your body weight in ounces of water, plus more for every caffeinated beverage, alcoholic beverage, or sugary snack.
- The body often misinterprets thirst for hunger. On average people who are dehydrated eat more because the body is searching for fluid.
- Supplementation
- Adrenal support to help manage stress, manage cortisol output, and lower blood pressure.
- Essential Fatty Acids replace bad fats with healthy ones.
- Carnitine improves cholesterol measurements, protects the blood vessel lining, and breaks down fats.
- Lecithin, garlic and niacin improve cholesterol numbers.
- Chromium, vanadium and taurine aid blood sugar metabolism and insulin function.
- Momordica, fenugreek and gymnema improve cholesterol numbers, and increases insulin. Gymnema will also reduce sugar cravings and change your palette.
- Treat the cause
- Investigate heavy metals. Reduce toxic/chemical burden through detoxification. Chemicals disrupt proper cell signaling, can increase blood pressure, and impair metabolism.
- Avoid food allergies which can help reduce blood pressure and weight.