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.