Prevention of the Three High Schools
According to the Statistics Department of Taiwan’s Ministry of Health and Welfare, the death threat of metabolic syndrome-derived diseases is rising every year, and the death rate in 2013 was 31.
3%, surpassing 29% of malignant tumors.
However, the survey found that the people in Taiwan can correctly answer that the “three highs” are only 30% of high blood pressure, high blood lipids, and high blood sugar, lack of awareness, and lack of love for exercise, which is likely to increase the incidence of obesity and three high diseases in the long termrisk.
Metabolic Syndrome 5 Indicators: Most people fail to recognize the 5 major indicators of Metabolic Syndrome, which are abdominal obesity (waist circumference), blood pressure, fasting blood glucose level, good cholesterol in the blood (high density lipoprotein cholesterol), and triglycerides.
If three or more indicators are abnormal, it is a metabolic syndrome, and the future risk of diabetes, hypertension, hyperlipidemia, heart disease and stroke is 2 to 6 times that of normal people.
To prevent disease, you must first understand the risk factors. However, the Health Foundation released the 2014 Metabolic Syndrome and Exercise Cognition Survey Report. It was found that among 1,200 Liudu adults, the correct answer to the “three highs” was only 29.
3%, the correct answer to the 5 metabolic syndrome index is only 19.
5%, the correct answer is that the upper limit of healthy men’s waist is 90 cm, and that of women’s 80 cm is only 15.
6%, only 28. know that waist circumference represents visceral fat
4%, it is obvious that people’s awareness of metabolic syndrome is generally low.
Prevent visceral fat accumulation and control waist circumference. Male and female 80 and 80 emeritus professors from the National Taiwan University of Food Science and Technology Research Institute of Sun Luxi said that most of the metabolic syndrome is caused by bad living habits and visceral fat on the waist.
In general, fat cells can be divided into “subcutaneous fat” and “visceral fat”.
The subcutaneous adipose tissue is stable, there is no abnormal secretion of free fatty acids, the metabolism is normal, it is easy to form a pear-shaped obese body, and the body is swollen but not a metabolic syndrome patient.
The accumulation of visceral fat is apt to form apple-type obesity with a medium and wide body. The visceral adipose tissue has high metabolic activity, and it will secrete too many free fatty acids and cause metabolic abnormalities.
If the waist circumference is larger, it means that the visceral fat is accumulated more, and the risk of developing metabolic syndrome and the three high diseases will increase in the future.
Exercise is hard to lose weight!
Reasons: Too little movement, too little movement, controlling waist circumference and three heights, a healthy and balanced diet, and regular exercise habits can help prevent metabolic syndrome.
However, the survey found that 72.
Of the 1% who have exercise habits, 32.
9% of the population have an overweight BMI, 26.
3% suffer from three high or metabolic syndrome.
Experts believe that the possible cause is insufficient physical activity or insufficient intensity, and it is recommended to develop a physical activity habit of “sit less and move more”, and do at least 150 minutes of moderate-intensity aerobic exercise every week;Time can increase the amount of activity, but also can commute to work, do housework, take out garbage, etc. to turn labor into exercise, increase the consumption of non-exercise amount, reduce the risk of obesity and metabolic syndrome.
Experts believe that walking is the simplest dynamic activity, walking more and more health, especially walking speed of more than 150 steps per minute, is more helpful to prevent metabolic syndrome.
In 2013, the Belgian literature recorded that an increase of 4,000 steps (about 30 minutes) every day can reduce the value of glycated hemoglobin HAB1C by 0.
5%, it is estimated that 30% of diabetes complications and 40% of diabetes-related mortality can be reduced.