Metabolic syndrome management and lifestyle balance
I am 47 . My father is cardiac patient aged 81,mother is diabetic, and having hypothyroidism aged 70. I have lab records as early as 2004 , since then i am having high lipid levels . In 2016-17 ,I got to know I have high hba1c. Some how I didn't took medicines for diabetes. In 2022-23 , I reduced my weight from 90 kg to 68 kg in around 1 year with marathon practice ( daily 7-8 km walk, weekly 22 km walk and run, simultaneously high intensity workout) AND off course diet With this my BP, LIPID PROFILE, and HBA1C WAS within normal range. But somehow I lost the control my daily routine and I now, 1 year down the line I am Hypertensive,diabetic and facing hyperlipidemia. From having metabolic syndrome to normal and again back to metabolic syndrome within 3 years is really distressing. Would love to hear and practical tips to balance ( avoiding extremes- )
The first thing you need to see is how high your cholesterol and the blood pressures. You need to improve them in normal Range whether it is taking medication for short term for controlling both problems. At the same time you should start your lifestyle and diet again, but in moderation, the extremes for wt loss is usually not successful because the rebound happens quickly. The first thing to start is you calculate your total daily energy expenditure and decrease the calories by 300 to 500 and start exercise program 150 minutes a week in zone two. You should aim for a slow and study weight loss and make the lifestyle changes which you will adhere to in long-term . Some diet part we will cover in the webinar as well. Hope that will help. one more thing. We learnt and talked about SAHC in the documentary. This is a virtual program where they work on diet, exercise, meditation and sleep with a coach for 1 yr. Their goal is to prevent cardiac disease in SA population. You might want to connect with them . Anyone who is interested can check them out . South Asian Heart Center .