Metabolic syndrome: Prevent, recognize, counteract

The prevention of metabolic syndrome is very similar to its treatment. First and foremost, a healthy body weight should be maintained or existing excess weight be reduced. A healthy lifestyle can help to prevent elevated blood sugar, blood lipid and blood pressure levels.

A healthy lifestyle to prevent metabolic syndrome includes above all:

• Healthy and balanced diet
• Regular exercise
• Abstaining from smoking

Ask your doctor for helpful recommendations and tips.

Balanced diet 

It is recommended that you eat a balanced diet. This diet should contain all the necessary nutrients. Energy intake (calorie intake) should be based on individual needs which should not be exceeded. In case of overweight or severe overweight (obesity), you should cut back on calories to reduce your weight.

To achieve this, the nutritional recommendations “Eat and drink well” given by the German Nutrition Society (DGE) can be helpful.

Eat plenty of colorful fruit and vegetables

Vegetables and fruit provide plenty of vitamins, minerals, fibers, and phytochemicals. They are good for your health and contribute to satiety. The daily menu should contain at least 5 portions (550 grams) of – preferably seasonal – fruit and vegetables.

Consume legumes and nuts regularly

Legumes, such as peas, beans and lentils, are rich in proteins, vitamins, minerals, fibers and phytochemicals. Nuts additionally provide essential fatty acids and promote your heart health. Pulses should be eaten at least once a week (125 grams). A small handful (25 grams) of nuts is recommended daily.

Choose whole-grain products

When it comes to cereal products such as bread, pasta, rice and flour, whole grains are the best choice for your health. Whole-grain products are more filling and contain more vitamins and minerals than white flour products. The fibers in whole grains in particular reduce the risk of many diseases such as type 2 diabetes and cardiovascular disease. Eat 5 portions (300 grams) of cereals and cereal products daily.

Choose vegetable oils

Vegetable oils are rich in essential fatty acids and vitamin E. For example, give preference to rapeseed oil and margarine made from it or walnut, linseed, soybean and olive oil. Consume a small portion (10 grams) daily.

Have some milk and dairy products daily

Milk and dairy products provide protein, calcium, vitamin B2 and iodine in particular. They support bone health. 2 portions (e.g. 400 grams of milk) should be consumed daily. If you use plant-based milk alternatives, ensure sufficient supply of calcium, vitamin B2 and iodine.

Aim for 1 or 2 portions of fish every week

Fatty fish such as salmon, mackerel and herring provide valuable omega-3 fatty acids. Sea fish such as codfish or redfish additionally contain iodine. 1 to 2 portions (180 grams) of fish per week are recommended.

Limit meat and sausage intake – less is more

Meat contains readily available iron, as well as selenium and zinc. However, too much beef, pork, lamb and goat, and especially sausage, increase the risk of cardiovascular diseases and colon carcinoma. In addition, the production of meat and sausage products has a much greater impact on the environment than that of plant-based foods. No more than 300 grams of meat and sausage should be eaten per week.

Avoid sweet, salty and fatty foods

Many processed foods such as sausages, pastries, confectionery, fast food and convenience products often contain hidden sugar, salt and fat. High consumption of such foods increases the risk of overweight, high blood pressure, cardiovascular disease and type 2 diabetes.

Make water your beverage of choice

Drink around 1.5 liters of fluid a day. Water or other calorie-free drinks such as unsweetened tea are best. Sugar-sweetened and alcoholic drinks are not recommended.

Enjoy your meals

Take your time when eating and take a break. In addition, eating slowly and consciously promotes the feeling of satiation. Eating in company can also have a positive effect on wellbeing. 

Stay active and watch your weight

A balanced, wholesome diet and physical activity belong together. Daily exercise and an active lifestyle promote bone health and reduce the risk of developing overweight and many other diseases.

Mediterranean diet

A Mediterranean diet has proven to be particularly beneficial for prevention, but also for people who already have metabolic syndrome. This is a predominantly plant-based dietrich in vegetables, fruit, whole-grain products, pulses, nuts and olive oil as the main source of fat.

This is supplemented by moderate consumption of dairy products such as cheese and yoghurt, fish and poultry and optionally red wine in moderation. Red meat, sweets and soft drinks are only consumed in small quantities.

Studies show that a Mediterranean diet can have a positive effect on the various components of metabolic syndrome – abdominal obesity, high blood pressure, elevated blood lipid levels and elevated blood sugar levels.

Regular exercise and sport

Regular exercise and sport can help to prevent the development of metabolic syndrome. Before starting an exercise program, a medical examination should be carried out and it should be clarified with the doctor which types of sport are suitable.

A combination of endurance training and strength training is generally recommended for people with metabolic syndrome. Experts recommend at least 150 minutes of endurance training per week (e.g. 5 times 30 minutes). This also includes brisk walking, cycling or swimming. In addition, muscle-strengthening exercises should be carried out at least two days a week.

It also makes sense not only to exercise consciously and regularly, but also to incorporate more activity into one’s everyday life. For example, walk or cycle more often instead of driving. Break up long periods of sitting by taking exercise breaks and take the stairs instead of the elevator.

You can find more tips and suggestions on how to increase your physical activity in our background article on “Regular exercise”.