Running‌‌Head‌‌Healthy‌‌Lifestyle‌‌Changes‌‌are‌‌Essential‌‌to‌‌Prevent‌‌Metabolic‌‌Syndrome‌‌ ‌1 

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Healthy‌‌Lifestyle‌‌Changes‌‌are‌‌Essential‌‌to‌‌Prevent‌‌Metabolic‌‌Syndrome‌  ‌

Trinity‌‌Cumo‌  ‌

October‌‌17,‌‌2019‌  ‌

Seton‌‌Hill‌‌University‌‌   ‌

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 Healthy‌‌Lifestyle‌‌Changes‌‌are‌‌Essential‌‌to‌‌Prevent‌‌Metabolic‌‌Syndrome‌ ‌2 ‌ ‌

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When‌‌talking‌‌about‌‌healthy‌‌lifestyle‌‌changes‌‌to‌‌make‌‌to‌‌prevent‌‌metabolic‌‌syndrome,‌‌we‌‌
 

first‌‌must‌‌understand‌‌what‌‌metabolic‌‌syndrome‌‌is.‌‌According‌‌to‌‌the‌‌Mayo‌‌Clinic,‌‌“metabolic‌‌
 

syndrome‌‌is‌‌a‌‌cluster‌‌of‌‌conditions‌‌that‌‌occur‌‌together,‌‌increasing‌‌your‌‌risk‌‌of‌‌heart‌‌disease,‌‌ 

stroke,‌‌and‌‌type‌‌2‌‌diabetes.‌‌These‌‌conditions‌‌include‌‌increased‌‌blood‌‌pressure,‌‌high‌‌blood‌‌sugar,‌‌
 

excess‌‌body‌‌fat‌‌around‌‌the‌‌waist,‌‌and‌‌abnormal‌‌cholesterol‌‌or‌‌triglyceride‌‌levels.”‌‌In‌‌the‌‌United‌‌ 

States,‌‌the‌‌leading‌‌causes‌‌of‌‌death‌‌in‌‌2018‌‌were‌‌“heart‌‌disease,‌‌cancer,‌‌chronic‌‌lower‌‌respiratory‌‌
 

disease,‌‌stroke,‌‌Alzheimer's‌‌disease,‌‌and‌‌diabetes”‌‌(Centers‌‌for‌‌Disease‌‌Control‌‌and‌‌Prevention).‌‌
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The‌‌main‌‌causes‌‌of‌‌metabolic‌‌syndrome‌‌are‌‌linked‌‌to‌‌overweight‌‌or‌‌obesity‌‌and‌‌ 

inactivity,‌‌and‌‌also‌‌a‌‌condition‌‌called‌‌insulin‌‌resistance:‌‌“normally,‌‌your‌‌digestive‌‌system‌‌breaks‌‌
 

down‌‌the‌‌foods‌‌you‌‌eat‌‌into‌‌sugar.‌‌Insulin‌‌is‌‌a‌‌hormone‌‌made‌‌by‌‌your‌‌pancreas‌‌that‌‌helps‌‌sugar‌‌
 

enter‌‌your‌‌cells‌‌to‌‌be‌‌used‌‌as‌‌fuel”‌‌(Mayo‌‌Clinic).‌‌There‌‌are‌‌a‌‌few‌‌symptoms‌‌of‌‌metabolic‌‌ 

syndrome.‌‌You‌‌can‌‌visually‌‌see‌‌if‌‌there‌‌is‌‌an‌‌increase‌‌in‌‌waist‌‌circumference,‌‌which‌‌also‌‌may‌‌ 

include‌‌high‌‌blood‌‌sugar,‌‌you‌‌might‌‌even‌‌develop‌‌signs‌‌and‌‌symptoms‌‌of‌‌diabetes‌‌-‌‌such‌‌as‌‌
 

increased‌‌thirst‌‌and‌‌urination,‌‌fatigue,‌‌and‌‌blurred‌‌vision.‌   ‌

Risk‌‌factors‌‌that‌‌increase‌‌your‌‌chances‌‌of‌‌developing‌‌or‌‌having‌‌metabolic‌‌syndrome:‌‌age,‌‌
 

ethnicity,‌‌obesity,‌‌diabetes,‌‌and‌‌other‌‌diseases.‌‌The‌‌risk‌‌of‌‌metabolic‌‌syndrome‌‌increases‌‌with‌‌
 

age.‌‌In‌‌the‌‌United‌‌States,‌‌Hispanics-‌‌especially‌‌Hispanic‌‌women‌‌appear‌‌to‌‌be‌‌at‌‌the‌‌greatest‌‌risk.‌‌
 

Also‌‌carrying‌‌too‌‌much‌‌weight.‌‌If‌‌you‌‌have‌‌a‌‌family‌‌history‌‌of‌‌type‌‌2‌‌diabetes,‌‌or‌‌if‌‌you‌‌had‌‌ 

diabetes‌‌during‌‌pregnancy‌‌you're‌‌more‌‌than‌‌likely‌‌to‌‌have‌‌metabolic‌‌syndrome.‌‌Other‌‌diseases‌‌ 

such‌‌as‌‌fatty‌‌liver‌‌disease,‌‌polycystic‌‌ovary‌‌syndrome,‌‌or‌‌sleep‌‌apnea‌‌are‌‌at‌‌great‌‌risk‌‌of‌‌
 

developing‌‌metabolic‌‌syndrome‌‌according‌‌to‌‌Mayo‌‌Clinic.‌‌
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 Healthy‌‌Lifestyle‌‌Changes‌‌are‌‌Essential‌‌to‌‌Prevent‌‌Metabolic‌‌Syndrome‌ ‌3 ‌ ‌

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In‌‌order‌‌to‌‌have‌‌a‌‌healthy‌‌lifestyle‌‌that‌‌prevents‌‌metabolic‌‌syndrome,‌‌there‌‌are‌‌a‌‌few‌‌easy‌‌ 

things‌‌you‌‌can‌‌do‌‌in‌‌your‌‌day-to-day‌‌life‌‌that‌‌can‌‌help.‌‌Get‌‌at‌‌least‌‌30‌‌minutes‌‌of‌‌physical‌‌ 

activity;‌‌go‌‌for‌‌a‌‌daily‌‌walk,‌‌even‌‌take‌‌the‌‌dog‌‌with‌‌you.‌‌Keeping‌‌a‌‌healthy‌‌diet‌‌full‌‌of‌‌
 

vegetables,‌‌fruits,‌‌lean‌‌protein,‌‌and‌‌whole‌‌grains,‌‌while‌‌limiting‌‌saturated‌‌fat‌‌and‌‌salt‌‌in‌‌your‌‌
 

diet.‌ ‌“A‌‌Mediterranean-‌‌type‌‌diet,‌‌with‌‌or‌‌without‌‌energy‌‌restriction,‌‌is‌‌an‌‌effective‌‌treatment‌‌
 

component.‌‌This‌‌dietary‌‌pattern‌‌should‌‌be‌‌built‌‌upon‌‌an‌‌increased‌‌intake‌‌of‌‌unsaturated‌‌fat,‌‌ 

primarily‌‌from‌‌olive‌‌oil,‌‌and‌‌emphasize‌‌the‌‌consumption‌‌of‌‌legumes‌‌(beans),‌‌cereals‌‌(whole‌‌
 

grains),‌‌fruits,‌‌vegetables,‌‌nuts,‌‌fish,‌‌and‌‌low-fat‌‌dairy‌‌products”‌‌(Perez-Martinez,‌‌Mikhailidis,‌‌ 

et.‌‌al).‌‌Also,‌‌keep‌‌smoking‌‌out‌‌of‌‌the‌‌daily‌‌routine.‌  ‌

I‌‌believe‌‌if‌‌you‌‌aren’t‌‌used‌‌to‌‌a‌‌healthy‌‌lifestyle‌‌you‌‌are‌‌more‌‌prone‌‌to‌‌developing‌‌ 

metabolic‌‌syndrome.‌‌That’s‌‌why‌‌learning‌‌how‌‌to‌‌maintain‌‌a‌‌healthy‌‌lifestyle‌‌is‌‌important.‌‌Here‌‌ 

are‌‌a‌‌few‌‌ways‌‌to‌‌make‌‌a‌‌change.‌‌A‌‌blog‌‌I‌‌stumbled‌‌upon‌‌gave‌‌ten‌‌good‌‌tips‌‌on‌‌how‌‌to‌‌make‌‌a‌‌
 

healthy‌‌lifestyle‌‌change,‌‌written‌‌by‌‌Kathi‌‌Head,‌‌a‌‌journalist‌‌at‌‌Thorne.‌‌First,‌‌determine‌‌your‌‌
 

goal.‌‌In‌‌this‌‌case,‌‌it‌‌is‌‌preventing‌‌metabolic‌‌syndrome,‌‌but‌‌it‌‌could‌‌also‌‌be‌‌feeling‌‌better‌‌about‌‌ 

yourself,‌‌trying‌‌to‌‌increase‌‌daily‌‌energy,‌‌sleep‌‌better,‌‌or‌‌live‌‌longer.‌‌Begin‌‌to‌‌focus‌‌on‌‌healthy‌‌
 

lifestyle‌‌changes,‌‌set‌‌realistic‌‌and‌‌achievable‌‌goals,‌‌set‌‌one‌‌goal‌‌that‌‌has‌‌nothing‌‌to‌‌do‌‌with‌‌ 

weight,‌‌engage‌‌in‌‌daily‌‌structure‌‌activities‌‌including‌‌exercise,‌‌make‌‌a‌‌diet‌‌change,‌‌be‌‌sure‌‌you’re‌‌
 

adopting‌‌habits‌‌you‌‌can‌‌keep,‌‌adopt‌‌new‌‌habits‌‌slowly,‌‌enlist‌‌support‌‌from‌‌family‌‌or‌‌friends,‌‌and‌‌
 

set‌‌a‌‌start‌‌date.‌‌   ‌

1. Focusing‌‌on‌‌a‌‌healthy‌‌lifestyle‌‌change‌‌does‌‌not‌‌necessarily‌‌mean‌‌you‌‌have‌‌to‌‌change‌‌ 

everything‌‌you‌‌do.‌‌All‌‌you‌‌have‌‌to‌‌do‌‌is‌‌make‌‌sure‌‌you’re‌‌getting‌‌the‌‌right‌‌amount‌‌of‌‌ 
 Healthy‌‌Lifestyle‌‌Changes‌‌are‌‌Essential‌‌to‌‌Prevent‌‌Metabolic‌‌Syndrome‌ ‌4 ‌ ‌

proteins,‌‌carbs,‌‌and‌‌fats‌‌in‌‌your‌‌everyday‌‌lifestyle.‌‌Stay‌‌away‌‌from‌‌fast‌‌foods‌‌and‌‌if‌‌you‌‌ 

go‌‌out,‌‌make‌‌sure‌‌you‌‌make‌‌a‌‌healthier‌‌decision‌‌and‌‌order‌‌something‌‌such‌‌as‌‌a‌‌salad.‌‌   ‌

2. Setting‌‌realistic‌‌and‌‌achievable‌‌goals‌‌is‌‌not‌‌something‌‌that‌‌should‌‌be‌‌hard.‌‌Make‌‌your‌‌ 

goals‌‌something‌‌that‌‌you‌‌know‌‌will‌‌help‌‌motivate‌‌you‌‌and‌‌make‌‌it‌‌easy‌‌enough‌‌to‌‌where‌‌ 

you‌‌know‌‌you‌‌can‌‌achieve‌‌it‌‌and‌‌once‌‌you‌‌do‌‌achieve‌‌those‌‌goals,‌‌then‌‌start‌‌progressing‌‌ 

them‌‌and‌‌making‌‌them‌‌harder‌‌so‌‌you‌‌can‌‌start‌‌working‌‌your‌‌way‌‌up‌‌to‌‌a‌‌much‌‌healthier‌‌ 

lifestyle.‌‌For‌‌instance,‌‌start‌‌off‌‌with‌‌something‌‌small.‌‌Say‌‌you‌‌drink‌‌5‌‌cans‌‌of‌‌soda‌‌a‌‌day.‌‌ 

Start‌‌limiting‌‌yourself‌‌to‌‌2-3‌‌a‌‌day,‌‌then‌‌decrease‌‌it‌‌from‌‌1-2,‌‌then‌‌go‌‌to‌‌none.‌‌A‌‌small‌‌ 

change‌‌will‌‌help‌‌you‌‌in‌‌the‌‌long‌‌run.‌  ‌

3. Setting‌‌a‌‌goal‌‌that‌‌has‌‌nothing‌‌to‌‌do‌‌with‌‌weight‌‌seems‌‌impossible‌‌because‌‌weight‌‌is‌‌
 

something‌‌that‌‌everyone‌‌wants‌‌to‌‌decrease.‌‌One‌‌goal‌‌you‌‌could‌‌set‌‌is‌‌drinking‌‌more‌‌ 

water‌‌to‌‌clear‌‌your‌‌skin‌‌and‌‌to‌‌make‌‌yourself‌‌feel‌‌more‌‌awake.‌‌You‌‌also‌‌could‌‌set‌‌a ‌‌

better‌‌sleep‌‌schedule.‌‌Getting‌‌the‌‌right‌‌amount‌‌of‌‌sleep‌‌will‌‌help‌‌keep‌‌you‌‌energized‌‌
 

throughout‌‌the‌‌day‌‌as‌‌well.‌  ‌

4. Engaging‌‌in‌‌daily‌‌structured‌‌activities,‌‌such‌‌as‌‌exercise,‌‌is‌‌not‌‌that‌‌hard.‌‌Making‌‌sure‌‌you‌‌
 

stay‌‌busy‌‌with‌‌any‌‌exercise‌‌such‌‌as‌‌walking‌‌or‌‌even‌‌yoga‌‌will‌‌help‌‌you‌‌slowly‌‌get‌‌into‌‌
 

the‌‌groove‌‌of‌‌things.‌‌It‌‌will‌‌start‌‌to‌‌get‌‌easier‌‌and‌‌easier‌‌and‌‌then‌‌you‌‌can‌‌start‌‌increasing‌‌ 

your‌‌exercises‌‌and‌‌you’ll‌‌start‌‌to‌‌see‌‌changes‌‌in‌‌your‌‌weight.‌  ‌

5. Making‌‌healthy‌‌eating‌‌a‌‌daily‌‌activity‌‌is‌‌the‌‌first‌‌start‌‌to‌‌a‌‌healthy‌‌lifestyle.‌‌If‌‌you‌‌start‌‌
 

making‌‌healthier‌‌food‌‌choices,‌‌then‌‌it‌‌will‌‌start‌‌to‌‌motivate‌‌you‌‌to‌‌run‌‌off‌‌the‌‌extra‌‌
 

weight‌‌that‌‌you‌‌are‌‌dying‌‌to‌‌get‌‌rid‌‌of.‌‌Start‌‌with‌‌a‌‌bowl‌‌of‌‌oatmeal‌‌with‌‌fresh‌‌fruit‌‌in‌‌the‌‌ 

morning,‌‌mixed‌‌nuts‌‌or‌‌a‌‌turkey‌‌sandwich‌‌for‌‌lunch‌‌and‌‌then‌‌for‌‌dinner,‌‌make‌‌sure‌‌you‌‌
 
 Healthy‌‌Lifestyle‌‌Changes‌‌are‌‌Essential‌‌to‌‌Prevent‌‌Metabolic‌‌Syndrome‌ ‌5 ‌ ‌

have‌‌a‌‌protein‌‌source‌‌such‌‌as‌‌chicken,‌‌steak‌‌or‌‌something‌‌along‌‌those‌‌lines‌‌with‌‌a ‌‌

vegetable‌‌and‌‌a‌‌baked‌‌potato‌‌or‌‌some‌‌sort‌‌of‌‌carb.‌‌If‌‌you‌‌start‌‌portioning‌‌yourself,‌‌you’ll‌‌ 

start‌‌to‌‌see‌‌changes‌‌in‌‌the‌‌amount‌‌of‌‌food‌‌you‌‌eat,‌‌which‌‌will‌‌help‌‌in‌‌the‌‌form‌‌of‌‌getting‌‌ 

a‌‌healthier‌‌eating‌‌habit.‌  ‌

6. Adapting‌‌habits‌‌you‌‌can‌‌keep‌‌such‌‌as‌‌walking‌‌every‌‌night,‌‌choosing‌‌a‌‌salad‌‌over‌‌fried‌‌ 

food,‌‌setting‌‌a‌‌bedtime,‌‌and‌‌drinking‌‌a‌‌good‌‌amount‌‌of‌‌water.‌‌These‌‌are‌‌all‌‌do-able‌‌habits‌‌
 

that‌‌you‌‌can‌‌easily‌‌obtain‌‌as‌‌a‌‌stepping‌‌stone‌‌to‌‌becoming‌‌healthier.‌  ‌

7. Following‌‌the‌‌adapting‌‌of‌‌habits,‌‌you‌‌can‌‌keep,‌‌start‌‌to‌‌slowly‌‌adapt‌‌more‌‌extensive‌‌ 

habits.‌‌Once‌‌you‌‌start‌‌getting‌‌used‌‌to‌‌walking‌‌every‌‌night,‌‌increase‌‌it‌‌to‌‌jogging‌‌and‌‌then‌‌ 

running.‌‌The‌‌same‌‌thing‌‌goes‌‌for‌‌the‌‌rest‌‌of‌‌the‌‌easy‌‌habits‌‌you‌‌can‌‌easily‌‌adapt‌‌and‌‌just‌‌ 

start‌‌to‌‌increase‌‌them‌‌little‌‌by‌‌little.‌‌In‌‌the‌‌Personal‌‌Nutrition‌b‌ y‌‌Marie‌‌Boyle;‌‌there‌‌is‌‌a ‌‌

page‌‌that‌‌has‌‌a‌‌“My‌‌Activity‌‌Plan”‌‌which‌‌has‌‌a‌‌pyramid‌‌with‌‌4‌‌layers.‌‌The‌‌first‌‌layer‌‌is‌‌
 

the‌‌lifestyle‌‌(every‌‌day)‌‌where‌‌you‌‌are‌‌as‌‌active‌‌as‌‌possible.‌‌Picking‌‌an‌‌activity‌‌you‌‌like‌‌ 

and‌‌one‌‌that‌‌fits‌‌into‌‌your‌‌life;‌‌“biking,‌‌yard‌‌work,‌‌household‌‌chores,‌‌and‌‌walking.”‌‌even‌‌ 

including‌‌the‌‌main‌‌food‌‌groups;‌‌grains,‌‌vegetables,‌‌fruits,‌‌dairy,‌‌protein,‌‌and‌‌oil.‌‌The‌‌next‌‌ 

level‌‌is‌‌an‌‌aerobic‌‌activity,‌‌at‌‌least‌‌150‌‌minutes‌‌of‌‌moderate‌‌intensity‌‌each‌‌week‌‌or‌‌at‌‌
 

least‌‌75‌‌minutes‌‌of‌‌vigorous-intensity‌‌each‌‌week.‌‌Which‌‌includes,‌‌walking,‌‌jogging,‌‌ 

swimming,‌‌basketball.‌‌The‌‌third‌‌layer‌‌is‌‌strength‌‌and‌‌flexibility.‌‌Strength‌‌includes‌‌all‌‌
 

major‌‌muscle‌‌groups,‌‌performing‌‌8-12‌‌repetitions‌‌per‌‌set‌‌(1-3‌‌sets).‌‌Flexibility‌‌is‌‌
 

performed‌‌at‌‌least‌‌two‌‌days‌‌each‌‌week‌‌for‌‌at‌‌least‌‌10‌‌minutes‌‌each‌‌day,‌‌including‌‌yoga‌‌
 

stretching,‌‌and‌‌strength‌‌training.‌‌Inactivity‌‌is‌‌the‌‌last‌‌layer‌‌of‌‌the‌‌pyramid.‌‌This‌‌layer‌‌ 

includes‌‌screen‌‌time‌‌(television,‌‌computer,‌‌video‌‌games).‌‌   ‌
 Healthy‌‌Lifestyle‌‌Changes‌‌are‌‌Essential‌‌to‌‌Prevent‌‌Metabolic‌‌Syndrome‌ ‌6 ‌ ‌

8. Support‌‌from‌‌your‌‌family‌‌and‌‌friends‌‌is‌‌a‌‌major‌‌key‌‌component‌‌in‌‌trying‌‌to‌‌get‌‌into‌‌a ‌‌

healthier‌‌lifestyle.‌‌Nothing‌‌is‌‌better‌‌than‌‌having‌‌the‌‌support‌‌and‌‌motivation‌‌needed‌‌from‌‌ 

your‌‌friends‌‌and‌‌family.‌‌If‌‌you‌‌do‌‌not‌‌feel‌‌like‌‌doing‌‌something‌‌one‌‌day,‌‌those‌‌who‌‌ 

support‌‌you‌‌will‌‌always‌‌be‌‌your‌‌backup‌‌on‌‌motivating‌‌you‌‌and‌‌pushing‌‌you‌‌to‌‌do‌‌the‌‌ 

things‌‌you‌‌don’t‌‌want‌‌to.‌‌Accountability,‌‌that’s‌‌where‌‌the‌‌support‌‌and‌‌everything‌‌come‌‌ 

into‌‌play.‌‌
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9. Starting‌‌to‌‌stock‌‌your‌‌home‌‌with‌‌food‌‌such‌‌as‌‌fruits,‌‌vegetables‌‌and‌‌protein‌‌will‌‌help‌‌you‌‌ 

start‌‌to‌‌eat‌‌healthier‌‌because‌‌you‌‌don’t‌‌have‌‌all‌‌the‌‌unhealthy‌‌choices‌‌of‌‌foods‌‌to‌‌choose‌‌ 

from,‌‌so‌‌you’re‌‌kind‌‌of‌‌forced‌‌to‌‌eat‌‌healthier‌‌foods.‌‌Not‌‌that‌‌this‌‌is‌‌a‌‌bad‌‌idea,‌‌it‌‌is‌‌more‌‌ 

of‌‌a‌‌reminder‌‌that‌‌you‌‌are‌‌trying‌‌to‌‌get‌‌into‌‌the‌‌healthier‌‌lifestyle‌‌you‌‌want‌‌to‌‌be‌‌in.‌  ‌

10. While‌‌there‌‌is‌‌no‌‌limit‌‌to‌‌setting‌‌a‌‌specific‌‌start‌‌date‌‌to‌‌when‌‌you‌‌want‌‌to‌‌become‌‌
 

healthier,‌‌it‌‌is‌‌better‌‌to‌‌start‌‌now‌‌than‌‌never.‌‌However,‌‌not‌‌starting‌‌today‌‌will‌‌only‌‌
 

increase‌‌your‌‌chance‌‌of‌‌pushing‌‌this‌‌healthy‌‌lifestyle‌‌out‌‌of‌‌the‌‌picture.‌  ‌

I‌‌believe‌‌to‌‌some‌‌extent‌‌that‌‌healthy‌‌lifestyles‌‌are‌‌essential‌‌to‌‌prevent‌‌metabolic‌‌
 

syndrome.‌‌If‌‌you‌‌suffer‌‌from‌‌an‌‌eating‌‌disorder,‌‌I‌‌would‌‌see‌‌a‌‌therapist‌‌or‌‌nutritionist‌‌before‌‌ 

wanting‌‌to‌‌start‌‌a‌‌diet.‌‌With‌‌the‌‌help‌‌of‌‌the‌‌ten‌‌tips‌‌laid‌‌out‌‌previously‌‌not‌‌only‌‌to‌‌help‌‌decrease‌  ‌

the‌‌risk‌‌for‌‌metabolic‌‌syndrome,‌‌decrease‌‌the‌‌risk‌‌of‌‌diabetes‌‌and‌‌even‌‌cancer‌‌but‌‌the‌‌quality‌‌of‌‌ 

life‌‌can‌‌even‌‌be‌‌increased‌‌by‌‌getting‌‌more‌‌rest,‌‌having‌‌a‌‌better‌‌mood,‌‌being‌‌more‌‌active‌‌
 

throughout‌‌your‌‌day,‌‌maybe‌‌even‌‌increase‌‌your‌‌sociability‌‌and‌‌even‌‌improve‌‌memory.‌‌
  

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 Healthy‌‌Lifestyle‌‌Changes‌‌are‌‌Essential‌‌to‌‌Prevent‌‌Metabolic‌‌Syndrome‌ ‌7 ‌ ‌

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References‌  ‌

Boyle.‌‌Marie‌‌Personal‌‌Nutrition,‌‌10th‌‌Edition‌‌-‌‌Cengage.‌‌(n.d.).‌‌Retrieved‌‌from‌ 

https://www.cengage.com/c/personal-nutrition-10e-boyle/‌. ‌ ‌

Head‌‌,‌‌K.‌‌(n.d.).‌‌10‌‌Tips‌‌for‌‌Making‌‌Healthy‌‌Lifestyle‌‌Changes.‌T
‌ horn‌.‌‌Retrieved‌‌from‌‌
 

https://www.thorne.com/take-5-daily/article/10-tips-for-making-healthy-lifestyle-changes‌  ‌

Metabolic‌‌syndrome.‌‌(2019,‌‌March‌‌14).‌‌Retrieved‌‌from‌‌
 

https://www.mayoclinic.org/diseases-conditions/metabolic-syndrome/symptoms-causes/s‌

yc-20351916‌. ‌ ‌

Perez-‌‌Martinez.‌‌P,‌‌Mikhalidis.‌‌D‌‌(2017).‌‌Lifestyle‌‌Recommendations‌‌for‌‌the‌‌prevention‌‌and‌‌ 

Management‌‌of‌‌Metabolic‌‌Syndrome:‌‌an‌‌International‌‌Panel‌‌Recommendation.‌‌Vol.‌‌75‌‌ 

Issue‌‌5,‌‌p307‌‌20p.‌‌   ‌

Products‌‌-‌‌Data‌‌Briefs‌‌-‌‌Number‌‌328‌‌-‌‌November‌‌2018.‌‌(n.d.).‌‌Retrieved‌‌from‌‌
 

https://www.cdc.gov/nchs/products/databriefs/db328.htm.‌  ‌

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 Healthy‌‌Lifestyle‌‌Changes‌‌are‌‌Essential‌‌to‌‌Prevent‌‌Metabolic‌‌Syndrome‌ ‌8 ‌ ‌

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