Watch Out For These Signs to Know if you are a high risk for Syndrome X

• Abdominal Obesity: If you have a huge tummy and you’re not pregnant, you need to measure your waist circumference. Men with a waist circumference of 40 inches (102 cms) or more and women with a waist circumference of 35 inches (89 cms) or more need to start intervention.
• High Triglyceride Levels: Get your lipid profile checked for triglycerides. If the values are 150 mg/dl or more, get cautioned.
• Low HDL Cholesterol: If your lipid profile shows HDL or high density lipoproteins at 40 mg/dl or below in men, and 50 mg/dl or below in women, watch out.
• High Blood Pressure: A blood pressure reading of 140 mg/dl to 90 mg/dl or more is a risk factor.
• High FBP: Elevated Fasting Blood Sugar Levels of 110mg/dl or more is an independent risk factor.

Syndrome X is a complicated lifestyle-induced health disorder, similar to other chronic diseases.

Syndrome X Solutions are simple and not impossible to understand

• Eat a wide variety of healthy nutrient dense foods as per your recommended dietary allowance requirement.
• Avoid skipping meals, smoking and alcohol in excess.
• Exercise more regularly

These healthcare solutions must be integrated into your daily life to be effective and protect your health and happiness.

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1. Healthy Diet: Our body is like a machine which will perform at its optimal best, keep diseases at bay and recover soon from any illness, if you supply it with good food. The correct type and amount of food nutrients are essential for proper functioning of the mind, body, metabolism, hormonal activities and chemical balance. Eat a good healthy breakfast for better mental and physical fitness. Researches show that children who eat breakfast are more alert, concentrate better on their studies, smarter and get better grades at school. Eating a variety of healthy food choices and supplying the body with good nutrition pave the way for good health and longevity.
2. Regular Exercise: Exercise raises your metabolism, improves breathing and flexibility, helps in maintaining a desirable weight, helps in formation of healthy bones, muscles, and joints, reduces risk of health problems such as high blood pressure, risk of death from stroke, heart disease and diabetes. Exercise releases endorphins (brain chemicals) which uplifts mood, generates positive thoughts. Those who exercise regularly have more energy and better productivity than those who don’t. Thus, regular exercise has a positive impact on mental health, emotional and physical health.
3. Cut down stress: Do proactive things which make you happy. Meditate, listen to soothing music, get a massage, a haircut, a facial. Watch a funny movie, visit good friends, go for a walk in a garden or by the beach, or simply soak in a warm tub of essential oils. Generate positive thoughts consciously.
4. Indulge in a hobby: Hobbies relax you. There is great joy in getting into constructive hobbies which you enjoy doing. Some hobby ideas are stamp collection, craft work, making a collage of photos of family and friends, gardening, listening to music, drawing and so on. A person with hobbies is generally more creative and enthusiastic.
5. Consult doctor with regular medical checkups: Oftentimes people tend to neglect their health and ignore or postpone warning signs. This attitude can cause severe damage to health in the later years. It is essential to consult your doctor as soon as you experience unpleasant symptoms or any illness. Medical consultation and timely attention to your health can nip a bigger health problem in the bud. Based on your doctor’s advice, regular medical checkups are highly recommended to prevent major health and financial problems in the long term. It is better to be safe than sorry – no use regretting when its too late.
6. Practice good dental care: Floss teeth everyday to add 6.4 years to your life, say experts. Scientists feel that bacteria responsible for causing dental plaque enter your bloodstream. They associate these bacteria with teeth inflammation due to the plaque which obstructs blood vessels and causes heart disease. Other researchers have found an association between bacteria in the mouth (oral bacteria) and diabetes, stroke, and preterm low birth weight babies. Brushing teeth is essential not only for the cosmetic purpose of keeping teeth sparkling clean and white but also for health reasons. Besides this, teeth aid in chewing food, speaking correctly and get a good quality life.
7. Socialize: Social contacts and group activities stimulate the mind and maintain desirable levels of brain chemical, serotonin related to mood. People who do not socialize have low serotonin levels. Social ties provide information and help when necessary.
8. Sleep: Sleep is very essential for good emotional and mental health. Studies show that sleep-deprived people are likely to develop psychiatric problems. Memory, learning ability and logical reasoning skills are adversely affected in sleep deprived individuals. There may be problems with alertness and concentration, thus leading to accidents. About eight to ten hours of sleep is important. Usually kids and the elderly need a lot more sleep.
9. Seat belts: Prevent road accidents. You can do this if you avoid drinking under the influence (DUI) and wear seat belts. Make doubly sure that your kids use a car seat as per the rules and regulations of safe driving.

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