The x-Factor

All obese people, to some degree, are insulin-resistant, but those with abdominal obesity are far more insulin-resistant.
Poly-cystic ovarian syndrome in women is also an insulin-resistant state which results in irregular menstrual periods and infertility.
Other visible manifestations of Metabolic Syndrome include darkening and thickening of skin behind the neck, under arms and thigh folds, skin tags, buffalo hump, abnormal breast development in men and excessive hair growth in women.

Environmental and genetic factors act together to cause the syndrome. Obesity, insulin resistance, diabetes and cardiovascular disease are all about interaction of genes with the environment. Over the past half-century, sedentary lifestyles and increased intake of calories have accentuated the effect of the genes of insulin resistance.

Syndrome X can be completely reversed by healthy eating, physical activity and stress management.
*Maintain ideal body weight. Balance heavy intake with physical activity or by eating lighter subsequent meals.
*Follow a diet rich in nutrients and good calories
*Include complex carbohydrates, good fat, high-quality proteins and fibre.
*Consume plenty of whole grains, pulses, nuts, seeds, fruits and vegetables.
*Limit processed or refined foods, sugars, hydrogenated fats, preservatives, chemicals etc.
*Limit intake of sweetened beverages, salt, caffeine and alcohol.
*Restrict intake of high-calorie, low-nutrient, oily, sugary and salty foods
*Shop and snack smart: Buy roasted/ baked snacks, low-fat dairy products, fresh fruits and vegetables.
*Understand the concept of glycemic index (GI), which is the extent of rise in blood sugar in response to a food in comparison with the response to an equivalent amount of glucose.
Foods with a GI of 50 or more such as table sugar, white bread, refined flour, potatoes, bananas, mangoes, melon, and watermelon trigger a sharp rise in blood glucose, followed by a dramatic fall, often below normal levels. Several hours after a high GI meal, people may become hungry and overeat.
*Engage in at least 30 minutes of moderate intensity physical activity on most days of the week.
*Manage stress: Optimism, regular meditation, deep breathing exercises and yoga are some simple ways to beat stress.