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Poor Breakfast Lifestyle: A Contributing Factor of Metabolic Syndrome

Metabolic syndrome is a collective term for factors that are linked to an increased risk of suffering from cardiovascular disorders. Metabolic syndrome encompasses abdominal obesity, high levels of harmful triglycerides, low levels of protective HDL (High Density Lipoprotein), high blood pressure and high fasting blood glucose levels.

A study conducted by Umeå University in Sweden, published in Public Health Nutrition stated that adolescents who ate poor breakfasts displayed a higher incidence of metabolic syndrome 27 years later. The study asked all students completing year 9 of their schooling in Luleå in 1981 (Northern Swedish Cohort) to answer questions about what they ate for breakfast. 27 years later, the respondents underwent a health check where the presence of metabolic syndrome and its various subcomponents was investigated.The result showed that the young people who neglected to eat breakfast or ate a poor breakfast had a 68 per cent higher incidence of metabolic syndrome as adults, compared with those who had eaten more substantial breakfasts in their youth.

Basic Rules to Avoid the Metabolic Syndrome:
  • Live within 10% of your normal body weight. The basic formula for women,  is 100 pounds for the first 5 feet, allowing 5 pounds for each additional inch.
  • Keep your body-mass index (BMI) ratio, which measures weight and height to less than 24, and keep your waist-to-hip ratio to less than 1.
  • Track your calories for weight loss and/or maintenance. This figure will be dependent on your body size and needs, but in general, most people don’t need more than 2,000 calories a day. Avoid falling below 1,200-1,500 calories a day for weight loss.

Breakfast Tips

Exercise vs. Metabolic Syndrome

Studies have shown, vigorous activity reduces the risk of Metabolic Syndrome by one-third in both males and females. Vigorous activity is defined as at least 2.5 hours a week of activities like walking a 15-minute mile, playing doubles tennis or 2 hours a week of jogging, running or cycling. By contrast, moderate activity has not shown any improvement in women and very little improvement in men. An example of moderate activity is a daily walk of 3 miles in one hour.

It’s has been observed that the body burns significantly more calories to digest, absorb and process from a morning meal than it does from an afternoon or evening meal.

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