Self-management

Lifestyle and home remedies

A lifelong commitment to a healthy lifestyle is usually required to prevent serious health problems, such as diabetes and heart disease. This includes:

  • Being physically active. Doctors recommend getting 30 or more minutes of moderate-intensity exercise, such as brisk walking, daily. Look for ways to increase activity, such as walking instead of driving and using stairs instead of elevators when possible.
  • Losing weight. Weight loss and maintaining a healthy weight can reduce insulin resistance and blood pressure and decrease your risk of diabetes.
  • Eating healthfully. The Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet, like many healthy-eating plans, limit unhealthy fats and emphasize fruits, vegetables, fish and whole grains. Both dietary approaches have been found to offer important health benefits — in addition to weight loss — for people who have components of metabolic syndrome.
  • Stopping smoking. Smoking cigarettes worsens the health consequences of metabolic syndrome. Talk to your doctor if you need help quitting.
  • Managing stress. Physical activity, meditation, yoga and other programs can help you handle stress and improve your emotional and physical health.
March 19, 2016
References
  1. Metabolic syndrome. National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/health/health-topics/topics/ms. Accessed Jan. 18, 2016.
  2. Meigs JB. The metabolic syndrome (insulin resistance syndrome or syndrome X). http://www.uptodate.com/home. Accessed Jan. 18, 2016.
  3. O'Neill S, et al. Metabolic syndrome: A closer look at the epidemic and its associated pathologies. Obesity Reviews. 2015;16:1.