Metabolic Syndrome ake ontrol, Live etter · the week. Eat heart-healthy foods. Eat vegetables,...

Metabolic Syndrome

Take Control,Live Better

Metabolic syndrome is a group of health problems related to your body’s metabolism. When you have several of these problems at the same time, you’re more likely to have heart disease and diabetes. Having those diseases increases your risk for heart attack and stroke.

A diagnosis of metabolic syndrome means you have at least three of these:

▸▸ Too much fat around your waist

▸▸ Elevated blood pressure

▸▸ Elevated blood sugar

▸▸ High triglycerides, a type of fat in your blood

▸▸ Low HDL “good” cholesterol

Metabolic syndrome won’t make you feel sick. But if you develop heart disease or diabetes, you may have symptoms from these problems.

Metabolic syndrome

| Metabolic Syndrome: Take Control, Live Better2

Who is at risk?You’re more likely to have metabolic syndrome if you:

▸▸ Are overweight, especially if you carry a lot of weight around your waist.

▸▸ Have insulin resistance. This means your body isn’t able to use insulin the right way. This makes it hard for your cells to get sugar from blood to make energy. So too much sugar stays in your blood.

▸▸ Have family members who have or had type 2 diabetes.

▸▸ Are older. The risk for metabolic syndrome rises as you age.

▸▸ Have other health problems such as high blood pressure or a hormone disorder called polycystic ovary syndrome.

▸▸ Are not active.

▸▸ Have had diabetes during pregnancy.

Risk factors for metabolic syndrome

You have metabolic syndrome if you have at least three of these.

Waist size Men: 40 inches or more Women: 35 inches or more

Triglycerides 150 mg/dL or higher, or you take medicine for high triglycerides

HDL cholesterol Men: Less than 40 mg/dL Women: Less than 50 mg/dL

Or you take medicine for low HDL cholesterol

Blood pressure 130/85 mm Hg or higher, or you take medicine for high blood pressure

Fasting blood sugar 100 mg/dL or higher, or you take medicine for high blood sugar

Did you know?

Metabolism refers to all of the chemical processes that help your body burn energy and help with basic functions like heartbeat, breathing, thinking, and digestion. Many factors can affect how fast or slow your metabolism is, including exercise, diet, temperature, and hormones.

Metabolic Syndrome: Take Control, Live Better | 3

Lowering your riskThere are many ways you can lower your risk of developing health problems related to metabolic syndrome, such as heart disease and diabetes. When you lower your risk for these health problems, you also lower your chance of having a heart attack or stroke.

Healthy habitsMaking lifestyle changes is the first step you can take to help you feel better and live longer.

▸▸ Lose weight if you need to. Losingeven a small amount of weight canlower your risk for heart diseaseand diabetes. Exercise and ahealthy diet can help you keep theweight off.

▸▸ Be active. Regular activity canhelp you stay at a healthy weight.It can also help raise “good” (HDL)

cholesterol and lower blood pressure, triglycerides, and

blood sugar. Try to get at least 30 minutes of activity on most days of the week.

▸▸ Eat heart-healthy foods. Eatvegetables, fruits, and wholegrains. Limit sugar, saturated fat,and salt (sodium).

▸▸ If you smoke, quit. Smokingincreases your risk for heartdisease. Medicines andcounseling can help you quit forgood.

MedicinesIf lifestyle changes don’t help enough, you may need to take medicines to lower your cholesterol and triglyceride levels, lower your blood pressure, and keep your blood sugar in a target range. If you take medicines, take them exactly as prescribed.

Get regular checkupsRegular visits and tests let you and your doctor see how well lifestyle changes or medicines are working or if anything needs to be changed. Tests give you and your doctor a chance to find problems early, when they are easier to treat.


Go to web

It’s never too late to quit smoking. If you’re thinking about quitting, there are many things you can do to set yourself up for success. To get started, go to https://www.cigna.com/individuals-families/health-wellness/hw/medical-topics/quitting-smoking-qtsmk.

Tests for metabolic syndrome

Test Why you need it

Total cholesterol Too much cholesterol can build up in your arteries and increase your chance for heart disease.

HDL HDL helps remove cholesterol from your body. High levels of HDL may lower your chance for heart disease.

LDL LDL can clog your arteries. High levels of LDL may increase your chance for heart disease.

Triglycerides High triglycerides along with high LDL may increase your chance for heart disease.

Blood pressure High blood pressure increases your chance for heart disease, eye and kidney damage, and other health problems.

Fasting blood sugar This test checks the amount of sugar in your blood when you haven’t eaten. High blood sugar may be a sign of diabetes.

Hemoglobin A1c This checks average blood sugar over the past 2 or 3 months. High levels may mean you have diabetes or that your blood sugar hasn’t been in good control.


Reaching a healthy weightA healthy weight is a weight that lowers your risk for health problems. If you’re overweight, losing even a small amount of weight can help lower your risk.

Are you at a healthy weight?The first step is to find out what your BMI, or body mass index, is and what your waist size is. For most people, these are good clues to whether they’re at a healthy weight.

BMI is a measure of your weight compared to your height. Your risk for health problems may be higher if you’re above the normal BMI range. For adults, the normal range is 18.5 to 24.9.

Waist size is another way to find out whether your weight is putting you at risk. Place a tape measure around your body at the top of your hipbone. This is usually at the level of your belly button.

For most people, a healthy waist size is:

▸▸ Less than 40 inches for men.

▸▸ Less than 35 inches for women.


Go to web

To find your BMI and learn whether it increases your risk for health problems, go to https://www.cigna. com/individuals-families/health-wellness/hw/medical-topics/interactive-tool-tx4379.

How can you get to a healthy weight?To get to a healthy weight and stay there, lifestyle changes will work better than dieting. You don’t have to make huge changes all at once. Start by making small changes in your eating and exercise habits.

Improve your eating habits. You’ll be more successful if you change one eating habit at a time. All foods, if eaten in moderation, can be part of healthy eating. Remember to:

▸▸ Eat slowly. And don’t do anythingelse, such as watch TV, whileyou’re eating.

▸▸ Pay attention to portion sizes. Putyour food on a smaller plate.

▸▸ Plan your meals ahead of time.You’ll be less likely to grabsomething that’s not as healthy.

Get active. If you haven’t been active, start slowly.

Get professional help.

▸▸ A dietitian can help you makehealthy changes in your diet.

▸▸ A personal trainer can help youdevelop a safe and effectiveexercise program.

▸▸ A counselor can help you copewith issues that make it hard toreach a healthy weight.

Get support from your family and friends, your doctor, or a support group. And support yourself. You can help yourself succeed by thinking you can succeed.


Go to web

Maybe you’d like to eat better, be more active, or lose weight. But it’s not easy to change your habits. The key to success is to be ready. And only you know when you’re ready for a change.

To explore whether you’re ready and learn more about next steps, go to https://www.cigna.com/individuals-families/health-wellness/hw/medical-topics/making-a-change-that-matters-abp2710.

Getting activeIf you’re not active now, starting to exercise may seem hard. But you don’t have to do a lot to make a difference.

Being more active can help you:

▸▸ Control your weight, bloodpressure, and blood sugar.

▸▸ Raise HDL “good” cholesterol andmay lower high triglycerides.

▸▸ Make your heart stronger.

▸▸ Avoid a heart attack or stroke soyou can live longer.

▸▸ Reduce stress and have moreenergy.

Walking is a great, easy way to get exercise. If your doctor says it’s safe, start with some short walks, and then gradually make the walks a little longer. You might also try swimming, biking, or water aerobics.

The important thing is to get some exercise on most, if not all days of the week. Even a little exercise can help if you haven’t been active at all. Your doctor can help you make a plan.

Fit activity into your dayYou may not realize that many things you do during the day count as activity. For example, many household chores will get your heart rate going faster. A faster heartbeat is what defines moderate-level activity.

Experts say to do 2½ hours of moderate activity a week. Moderate activity means things like brisk walking, brisk cycling, or shooting baskets. But any activities that raise your heart rate can be included.


If you haven’t been active, start slowly. Gradually increase the amount of activity. It’s a good idea to talk with your doctor before getting more active.

Go to web

Walking is one of the easiest ways to get the exercise you need to stay healthy. Are you ready to make walking a part of your life?

To learn how to get started, go to https://www.cigna.com/individuals-families/health-wellness/hw/medical-topics/fitness-tp23026.

Many of us are so busy that fitting in physical activity can seem hard to do. But it’s fine to do blocks of 10 minutes or more throughout your day and week.

Here are some ways to fit in short blocks of activity:

At home▸▸ Take a few 10-minute walks or bike

rides during the day.

▸▸ Turn up the music and dance whileyou vacuum.

▸▸ Push the lawn mower or rakeleaves.

▸▸ Walk or bike to the store.

▸▸ Wash the car, clean the garage, orwash windows.

▸▸ Walk the dog.

▸▸ Read while pedaling a stationarybike.

At work▸▸ Use your commute to do some

extra walking. Park several blocksaway or get off the bus a few stopsearly.

▸▸ Use the stairs instead of theelevator.

▸▸ Have meetings with coworkersduring a walk inside or outside thebuilding.

▸▸ Get your coffee on another floor(use the stairs).

▸▸ Instead of calling or emailing acoworker, walk to that person’soffice.

▸▸ Use your breaks to take a briskwalk.


Go to web

Want to know how many steps you take in a day? Using a pedometer or step counter can help you track the number of steps you take.

To get tips on using one, go to https://www.cigna. com/individuals-families/health-wellness/hw/medical-topics/fitness-za1391.

Special tests I need before I begin an exercise program (if any):

Exercises I should not do:

Should I take my pulse when I exercise? If so, what range (target heart rate) is best for me?

Exercises to help with my chronic health conditions:

Should I change the time I take my medicines?

Warning signs I need to watch for:

Long-term goals: In the next 6 months I will:

1

2

3

Short-term goals: In the next few weeks I will:

1

2

3

In the beginning, my exercise program will be (what, how often, how long):

As you reach your short-term goals, add new ones.

Exercise planning form


Making change a habitFor most people, lowering their risk for health problems means making some changes in their day-to-day habits. This may be true for you too. Maybe you want to eat healthier foods, get more exercise, or lose some weight.

Making changes in your daily life can take time. These steps can help you succeed.

1. Have your own reason.Your reason for wanting to change a habit is really important. One good reason for making a change is to lower your health risks. But you may have other reasons too.

It’s not easy to change your habits. But taking the time to think about what motivates you will help you reach your goals.

2. Set goals you can reach.

When you’re clear about your reasons for wanting to make a change, it’s time to set your goals.

▸▸ Long-term goals: These are biggoals that you want to reach in 6 to12 months.

▸▸ Short-term goals: These are thesmall steps you take, week byweek, to improve your health.What short-term goals will helpyou reach your long-term goals?

▸▸ Updated goals: To stay motivated,track your progress and updateyour goals as you move forward.

3. Prepare for slip-ups.It’s normal to try to change a habit, go along fine for a while, and then have a setback. Lots of people try and try again before they reach their goals.

What things might cause a setback for you? If you’ve tried to change a habit before, think about what helped you and what got in your way. By thinking about these barriers now, you can plan ahead for how to deal with them if they happen.

4. Get support.

The more support you have for making lifestyle changes, the easier it is to succeed. Try these tips for getting support:

▸▸ Find a health partner. Get familyand friends involved.

▸▸ Join a class or support group. Youcan also find online supportgroups.

▸▸ Give yourself a healthy rewardwhen you reach a goal.

▸▸ Get professional help, such as aregistered dietitian, a personaltrainer, or a counselor.


Heart-healthy eatingHeart-healthy eating can help lower your risk for problems such as heart disease and diabetes. Lowering this risk also lowers your chance of having a heart attack or stroke.

To eat a heart-healthy diet:

▸▸ Eat vegetables, fruits, wholegrains, and other high-fiber foods.

▸▸ Eat at least two servings of fisheach week. Oily fish, which containomega-3 fatty acids, are best.These include salmon, mackerel,lake trout, herring, and sardines.

▸▸ Limit foods and drinks with addedsugar, saturated fats, and salt(sodium).

▸▸ Balance the calories you eat withhow much physical activity youget. This can help you stay at ahealthy weight.

Easy ways to add fruits and veggies▸▸ Add berries or a banana to

breakfast cereal or yogurt.

▸▸ Add lettuce, tomato, and bellpeppers to sandwiches. Get pizzawith veggies.

▸▸ Add vegetables to soups, stews,and stir-fries. Puree them first if itmakes them easier to use.

▸▸ Keep carrots, celery, and otherveggies handy for snacks.

▸▸ Have a salad with dinner. Make itmostly vegetables, rather thanmostly cheese, croutons, andsalad dressing

▸▸ Have fruit for dessert. If a piece offruit doesn’t seem like dessert, trybaked apples with cinnamon.


Go to web

To learn how to make healthier versions of your favorite foods, go to https://www.cigna.com/individuals-families/health-wellness/hw/medical-topics/modify-recipes-for-a-heart-healthy-diet-ue4723abc.

Get more whole grainsChoose:

▸▸ Whole wheat bread instead ofwhite bread.

▸▸ Whole-grain crackers and cereals,and whole wheat pasta.

▸▸ Oatmeal and other high-fibercereals.

▸▸ Brown rice instead of white rice.

Choose healthy fatsThere are healthy fats and unhealthy ones. Many people get too much of the unhealthy types—saturated fats and trans fats.

Choose foods that have healthy fats, such as:

▸▸ Oily fish (like salmon, mackerel).

▸▸ Nuts, seeds, and soybeans.

▸▸ Vegetable oils (like canola, olive,flaxseed).

▸▸ Avocados and olives.

Avoid foods and drinks that have unhealthy fats as much as you can. These include whole milk, whole-milk cheese and yogurt, butter, margarine, red meat, and processed foods like store-bought pastries and cookies.

Get the right amount of carbohydrateCarbohydrate is an important nutrient you get from food. It’s a great source of energy that helps your brain and nervous system work at its best. It’s found in breads, cereals, pasta, rice, milk, yogurt, fruits, starchy vegetables (such as potatoes and corn), sugar, and sweets.

Carbohydrate can raise your blood sugar. And in some people, carbohydrate can raise triglyceride levels.

If you need to watch how much carbohydrate you eat:

▸▸ Spread carbohydrate throughoutthe day, rather than eating a lot ofit at once.

▸▸ Drink fewer sugar-sweeteneddrinks, such as soft drinks. Tryunsweetened tea or drink plainwater.

▸▸ Eat a piece of fruit instead of asugary snack.

▸▸ Check food labels for added sugar.Yogurt, cereal, and canned fruitsoften have sugar added.


Go to web

Most people get much more salt than they need. Eating less sodium can help you control your blood pressure.

For tips on reducing salt in your diet, go to https://www.cigna. com/individuals-families/health-wellness/hw/medical-topics/healthy-eating-aa87074.

Add fiber to your dietFiber is the part of fruits, vegetables, and grains that your body can’t digest. It’s found only in plants. Foods that come from animals (meats, milk and dairy foods, eggs) don’t have fiber.

There are two types of fiber:

▸▸ Insoluble fiber helps keep yourdigestive tract healthy. Wholewheat bread, cabbage, carrots,and apple skins are some foodshigh in insoluble fiber.

▸▸ Soluble fiber may help keep yourblood sugar steady, lower yourcholesterol, and reduce yourchance for heart disease. Oatmeal,beans, oranges, and apple pulpare some foods high in solublefiber.

Heart-healthy eating tipsInstead of: Try this:

Frying your food Bake, broil, steam, poach, or grill your food.

Eating convenience foods (canned soups, TV dinners, frozen pizza)

Eat fresh fish, skinless chicken, fruits, and vegetables.

Using butter, shortening, or oil high in saturated and trans fats

Use products low in saturated and trans fats, such as olive oil, vegetable oil, canola oil, and chicken broth.

Using salt, soy sauce, or BBQ sauce

Use salt-free spices.

Eating all of the meat product Trim fat from meat and skin from chicken.


Go to web

A plate format is a simple way to control your food portions when you’re trying to lose weight.

To learn more about how to use the plate format to plan your meals, go to https://www.cigna. com/individuals-families/health-wellness/hw/medical-topics/diabetes-aa21357.

Sally’s storySally’s life changed when her mother had a heart attack. She got so busy taking care of her mom that she forgot to take care of herself.

“When Mom was resting, I would take a nap instead of going for a walk or bike ride,” Sally said. “And I started eating more comfort foods like macaroni and cheese.”

Over time, Sally gained 20 pounds, much of it around her waist. At her next checkup, she found out that her cholesterol and blood sugar levels were higher than normal.

“My doctor told me I had metabolic syndrome. He said I could be at risk for health problems if I didn’t make some changes.”

Sally knew she needed to get back in shape. “I started walking again. Now I walk at

least 30 minutes most days,” she said. “I’m also eating better—more fruits and vegetables and less junk food. When I want comfort food, I make a low-fat version.”

These changes have helped Sally lose weight and lower her cholesterol and blood sugar levels. And they’ve given her more energy to care for her mom, who now joins Sally on her walks.This story is based on information gathered from many people who have metabolic syndrome.


© 2019 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise. This information does not replace the advice of a doctor. Healthwise disclaims any warranty or liability for your use of this information. Any references to commonly used brand-name medications or products are for example purposes only and are not endorsements. Illustrations and images are copyrighted by Healthwise or are under license and may not be reproduced.

When you have metabolic syndrome, it’s important to know what to do if you have symptoms of other health conditions that get worse. Work with your doctor to make a plan.

Symptom action planName: Doctor’s name:

Doctor’s phone number: Other emergency contact numbers:

Next doctor visit date: Questions for my doctor:

When should I call my doctor? Call 911 if:

List of my medicines: When to take my medicines:

What do I do if my symptoms get worse?

What do I need to check or keep track of? (such as blood sugar or weight)

Do I need to change my diet or activities? If so, what changes do I need to make?

wb009 Apr 2019

Metabolic Syndrome ake ontrol, Live etter · the week. Eat heart-healthy foods. Eat vegetables,...

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