METABOLIC SYNDROME :

The Lifestyle Disease

dr. Fransiska, Sp.PD

3 Mei 2018
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The new international Diabetes Federation (IDF) definition
According to the new IDF definition , for a person to be defined as having the metabolic
syndrome he/she must have :
Central Obesity ( defined as waist circumference MALE SOUTH ASIAN > 90 CM )
plus any two of the following four factors :

150 mg/dL (1.7 mmol/L ) Raised

.or specifc treatment for this lipid abnormality triglycerides

 40 mg/dl ( 1.03 mmol/L ) in males Reduced HDL

mg/dL (1.29 mmol/L) in females 50 Cholesterol
 or specific treatment for this lipid abnormality
Systolic BP 130 or diastolic BP 85 mmHg Raised blood
Or treatment of previously diagnosed hypertension pressure

100 mg/dL (5.6 mmol/L)) FPG( Raised fasting

or previously diagnosed type 2 diabetes plasma glucose
 Diabetes
Heart disease
Cancer
Stroke, Alzeimer
Depression

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GLOBAL SIZE PROBLEM
3x likely to have
2x heart attack /
likely to stroke
die

5x risk of
diabetes

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Causative factors

Genetics Environmental

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Some important factors are
beyond control:
Gender
Race/Ethnicity
Genetics (other)
Age
Other diseases
BUT,
You can manage some very important
factors:
Diet: what and how
Sedentary behavior and/or low physical activity
Disrupted chronobiology and/or sleep
Excessive alcohol use
Smoking
Stress
1. DIET

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“The only way to keep
your health is to eat what
you don’t want, drink what
you don’t like, and do
what you’d druther not.”
..... MARK
T WA I N
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 Examples of Lifestyle
Modifications
Low glycemic index foods (vegetables, broccoli, cabbage, cauliflower, cucumber)

Higher fish intake

Higher consumption of vegetables

Mediterranean-style diet (increased consumption of who grains, fruits, vegetables, nuts,

and olive oil)
A lifestyle of 10% fat whole foods vegetarian diet, aerobic exercise, stress
management, training, smoking cessation, group psychosocial support
The DASH (Dietary Approaches to Stop Hypertension) eating plan (reduced calories
and increased consumption of fruit, vegetables, low-fat dairy, and whole grains and
lower in saturated fat, total fat, and cholesterol intake restricted to 2,400 mg NA)
Low fat intake

Source: Geriatric Aging 2007 referenced in “Preventing Diabetes and Cardiovascular Disease in Older Adults” (medscape.com)
2. Exercise Regularly
Even a little Helps
As little as one hour of moderate
activity per week reduced risk of
death by one-third

Am J Public Health 102(4), 698–704 (2012)

 Being Inactive is Worse than
being Overweight

Overweight and inactivity both lead to

diminished quality of life… but inactivity had the
stronger effect

Med Sci Sports Exer, 44(4), 625-636 (2012)

Are you an
“Active Couch
Potato” ?
Prolonged sitting is a distinct health risk factor from too little
exercise

Action: break up sedentary time to gain health benefits.

Exer Sport Sci Rev 38(3), 105–113 (2010)
 Examples of Moderate Physical
Activity

Gardening for 30-45 minutes

Raking leaves for 30 minutes

Walking 3 kms in 30 minutes

Stair walking for 15 minutes

Wheeling self in wheelchair for 30-40 minutes

Bicycling8 kms in 30 minutes

Water Aerobics for 30 minutes

Source: Adapted from National Heart, Lung, and Blood Institute. Geriatric Aging 2007 referenced in “Preventing Diabetes and
Cardiovascular Disease in Older Adults” (medscape.com)
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3. Medical Check Up

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4. Stop Smoking

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5. Manage Stress

“God, grant me the serenity

to accept the things I cannot change,
The courage to change the things I can,
And the wisdom to know the difference.”
Reinhold Niebuhr (1892-1971)

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6. Sleep Regularly

“Early to bed and early to

rise, Makes a man healthy,
wealthy, and wise.”

Benjamin Franklin
Poor Richard’s Almanac,
1757

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Who wants to be couch
potato ?

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THANK YOU

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