A good way of estimating your risk of one of these metabolic syndrome issues is by measuring your waist to hip ratio. Grab a tape measure and take a reading from around the narrowest part around your middle (probably somewhere near your belly button) and one from around the widest part of your hips (around your bum).
Then divide the waist measure by the hip measurement and this gives you your waist to hip ratio.
Gents, your ratio should be 0.95 or less to be considered low risk; 0.95-1 is moderate risk; +1 is higher risk and this is when you really need to start taking action to sort this.
Ladies, your ratio should 0.8 or less to be considered low risk; moderate risk is between 0.8-0.85; +0.85 is high risk for you.
So here's 5 simple things you can do every day or week, that will start to positively impact this:
First off start moving! Being active is not only going to help burn more calories and get that belly fat shifting, it's going to help improve heart health, mental health and reduce stress (which indirectly will help reduce that visceral fat!). If you can lift weights, or do some form of interval training, this will help your muscles to become more efficient at using carbohydrate for fuel, so helping to reduce risk of diabetes. If not, just get up and start getting your step count up.
Drink more water. So one of the big risks is increase blood pressure and hypertension. What's a big component of blood? That's right... water!
If you're staying hydrated, then this is not only going to help to your blood pressure, it's going to help increase energy levels, improve concentration, make you more productive at work and feel less stressed. So start swapping those afternoon coffees for glasses of water. How often do you go to the water machine in the office?
Reduce your alcohol intake. I wast listening to the radio yesterday and an advert for this came on, which got me thinking. It asks how many drinks do you actually need? The few to relax on a Friday night; the ones with friends on a Saturday; the Sunday night drink to prepare you for work on Monday; then the couple in front of the TV midweek... they can quickly add up.
This not only has a big impact on your waist line, it's a biggie for increasing blood pressure, cholesterol and diabetes. How many drinks do you REALLY need?
Get more greens in! Veggies contain fibre. Fibre not only has loads of benefits to digestive health, it binds to LDL cholesterol (the bad form of cholesterol) and helps with its transport from the body.
A wide variety of colourful veggies also contain loads of vitamins, minerals and antioxidants, which will help to combat stress and give your body the nutrients it needs to function.
Relax. This might sound easier said than done, but I'm willing to bet there's time that you waste, that could be going in to actually recharging your batteries and giving yourself some TLC.
Instead of flopping on the sofa and watching car crash TV in the evenings or weekends, have a hot bath, do some guided breathing and meditation (check out the Hedaspace app), do some yoga, or get out in the country for a walk at the weekend.
Like I mentioned earlier, some of these issues will be exacerbated by stress. If you start to look after yourself and manage stress, then you can start to reverse some of these health condition without having to spend hour after our in the gym and before it gets to the point where the doctor is throwing prescriptions at you.
If you're already at that point where you need to start reducing the weight you carry around your middle, or the doctor is starting to suggest medication to combat these metabolic issues, then there are lifestyle and nutrition measures you can take to help and to reverse these. Drop me an email to firstname.lastname@example.org and let's book your free online Nutrition and Training Strategy Session and get some actions in place to fit around your work schedule,