Good health can be achieved by adjusting behavior.

Coronary artery disease and stroke. It is the leading cause of death in Thailand and around the world. Important risk factors arise from Metabolic Syndrome or a group of diseases caused by abnormal metabolism. Causes the accumulation of fat under the skin. (Subcutaneous Fat) and especially the accumulation of fat in the abdominal area (Visceral Fat), also known as "belly fat", which these fats are the cause of the inflammatory process. (Inflammation) within the body, resulting in insulin resistance. Increases the risk of developing type 2 diabetes. It also causes abnormal blood fats. high blood pressure In the end, it became a chronic non-communicable disease. (Non-communicable Disease; NCDs) and many others.

Try to explore yourself. Are you suffering from Metabolic Syndrome?

If your risk is greater than or equal to 3 or more, you are at risk of developing NCDs, even though the test results for bad cholesterol or LDL-cholesterol. in the blood will be within normal values.

• Abdominal obesity - waist circumference length. In men, greater than or equal to 90 cm (or ≥36 inches) and in women, greater than or equal to 80 cm (or ≥32 inches)
• Blood triglyceride level more than 150 mg/dL. or people who have high fat and have taken fat-reducing medicine.
• Level of good cholesterol in the blood or HDL-cholesterol less than 40 mg/dL in men and less than 50 mL/dL in women. or those who have high fat and have received fat-reducing medication.
• Blood pressure is 130/85 mmHg or more. People who receive medication to treat high blood pressure
• Blood sugar level more than 100 mg/dL or people diagnosed with type 2 diabetes

From the survey results. Even if you are healthy or have been diagnosed with metabolic syndrome. Changing your behavior is very important because it helps you stay healthy without having to rely on drugs. The main goal is to reduce bad cholesterol LDL levels, which research indicates that reducing LDL in the blood can prevent the occurrence of and death from heart disease By slowing down or stopping the creation of fatty plaque on the artery walls (Plaque)

By reducing LDL fat levels in the blood, there are 3 important principles: adjusting diet and increasing physical activity. and maintain an appropriate body weight

1. Adjust your diet

• Reduce your intake of cholesterol and saturated fat. Avoid trans fats

Saturated fat is in foods such as animal products. Fatty meats, milk, butter, cheese, sausage, Chinese sausage, bacon, or even palm oil. coconut oil This type of fat increases levels of dangerous fats like LDL. We should not consume more than 7% of our daily energy intake, or about 11-15 grams (2–3 teaspoons) per 2,000 kilocalories of energy need, and avoid eating trans fats. Contained in baked goods, croissants, and cakes, trans fats not only increase levels of dangerous fats like LDL, but they also lower levels of good HDL fats, increasing inflammatory processes in the body. causing insulin resistance Correlated with the development of type 2 diabetes and heart disease.

• Increase your intake of dietary fiber from vegetables

Even though the body is unable to digest and absorb dietary fiber. But eating fiber regularly can reduce your risk of heart disease. Not only is dietary fiber good for our digestive system. But it also helps us feel full without getting a lot of energy, which is good for people who want to lose weight.

• Add plant stanols (Plant Stanols) and plant sterols (Plant Sterolds)

Natural substances in various plants. The same is true for dietary fiber. Plant stanols and sterols block cholesterol absorption from the gastrointestinal tract, reducing LDL levels without affecting HDL and triglyceride levels in the blood. Eating a variety of vegetables regularly, at least 2 ladles per meal. Helps you get beneficial phytochemicals from plants.

• Omega-3 Fatty Acids

Found in fish, nuts, canola oil, flaxseed. Although eating omega-3 may not help reduce LDL levels, it can help prevent blood clots and reduce inflammatory processes in the body.

• Sodium

Sodium is found in many condiments, pickles, soups, curries, and processed foods. Consuming less sodium can help lower blood pressure.

• Alcohol

In a day, men should not drink more than 2 drinks and women should not drink more than 1 drink, because drinking too much alcohol is very harmful to health, including damage to the liver and heart, increasing blood pressure and causing triglycerides in the blood to increase.

2. Increase physical activity

Lack of physical activity is a risk factor for heart disease. Regular exercise helps control body weight, reduces LDL and triglyceride levels, increases good HDL cholesterol, increases the efficiency of the heart and lungs, and lowers blood pressure. It also helps reduce the risk of diabetes.

You don't have to run a marathon to be physically active. It's important to stay active, such as walking during your breaks. Pace yourself faster, do housework, or exercise for at least 30 minutes 5 days a week, such as jogging, tennis, dancing, etc. Or as easy as possible. Just walk 10,000 steps per day.

3. Maintain an appropriate body weight

Increased body weight. Causes triglyceride levels in the blood to increase, good HDL cholesterol decreases, and bad LDL cholesterol increases, increasing the risk of many chronic non-communicable diseases.

However Weight is not the only indicator of whether you are obese or not. The important thing is the fat mass in the body. Men should not exceed 28%, women should not exceed 32% or if anyone cannot measure the level of body fat mass. You may use a simple method like measuring your waist circumference. The height should not exceed 90 cm for men and 80 cm for women in order to maintain an appropriate body weight. Try to control the amount of food you eat and keep your body moving.

4. Sleep

Not enough sleep. or not sleeping at the right time This increases the risk of various chronic non-communicable diseases. People who work in shifts are more likely to gain weight. This is because the sleep cycle is disturbed.

You should adjust going to bed and waking up at a consistent time every day. Even if it's a weekend And go to bed before 10:00 p.m. to allow the hormones to slow down aging (Growth Hormone) to work at their fullest potential. There is an increased secretion of the hormone leptin (Leptin) or the satiety hormone. People who don't get enough sleep tend to eat 300 kilocalories more per day. Importantly, avoid using various electronic devices such as cell phones and tablets at least 2 hours before bedtime. Because blue light inhibits the secretion of the hormone melatonin (Melatonin), making it more difficult to fall asleep.

Although taking care of nutrition exercise and maintain a healthy body weight It is a way to help reduce the risk of heart disease and stroke. But don't forget to get enough sleep. Make your mind not stressed. and avoid smoking To be healthy from within To the outside

References:

1. National Heart L, Institute B. Your guide to lowering your cholesterol with TLC. Bethesda, MD: US Department of Health and Human Service. 2005.
2. Zimmet P, Alberti KGMM, Stern N, Bilu C, El-Osta A, Einat H & Kronfeld-Schor N. The circadian syndrome: Is the metabolic syndrome and much more!. J Intern Med 2019; 286: 181–191.
3. St-Onge M-P, Roberts AL, Chen J, Kelleman M, O’Keeffe M, RoyChoudhury A, et al. Short sleep duration increases energy intakes but does not change energy expenditure in normal-weight individuals. The American journal of clinical nutrition. 2011;94(2):410-6.