In order to avoid Metabolic Syndrome and help prevent diabetes, heart disease and dementia a person needs to re-structure four major components of how they live their lives, including how they eat, exercise, sleep and go about their daily lives.

Step 1: Change Your Eating Habits

• Get into a Routine. Eat a healthy diet by avoiding saturated fats, simple sugar foods, fried and fast foods. Concentrate on eating veggies and whole fruits and avoid continuous snacking.
• Stop Drinking Soda. Avoid sweetened, fizzy or carbonated beverages as much as possible.
• Pick up a yogurt. Eat low-fat yogurt three times a week.
• Take your vitamins. Take the proper supplements, such as a complete age-related multivitamin plus Vitamin D3, Calcium, Omega-3, Magnesium and Co Q-10.   

Step 2: Exercise Your Body & Mind

• Get Moving. Participate in aerobic exercise for at least 30 minutes a few times a week.
• Keep your brain working, perform mental exercises such as crossword or language puzzles.

Step 3: Get a Proper Amount of Sleep

• Keep Track of Your Sleep. Make sure your sleep patterns are healthy. Many people suffer unnecessarily from sleep disorders, such as sleep apnea which is treatable. Individuals with sleep apnea often feel tired during waking hours and have trouble concentrating.
• Many alternative remedies can help with sleep, such as melatonin, kava and valerian root.
• Everything is related. Be aware that losing weight, especially as a result of a healthy diet and exercise, can have profoundly positive effects on sleep patterns.

Step 4: Stop & Think

• Wear your helmet & seatbelt. Protect your brain while bike riding, skiing or participating in any activity where your head potentially could suffer any damage.
• Treat Pain Effectively. Simple medications such as non-steroidal anti-inflammatory (NSAID) drugs are effective. Acupuncture, massage and music therapy is a good substitute. Always seek medical help for pain that is not explained.
• Protect your brain from toxins. Smoking, drugs, excessive alcohol consumption, are just a few to avoid you should also watch the amount of preservatives in foods and the toxins found in the environment.
• Get Out & About. Make sure you socialize and experience healthy emotions.
• Focus on the positive. Emphasizing the positive, rather than the negative, can help with an overall sense of well-being.
• Understand your place in the world. Take responsibility for your own world and life, to the degree possible, while also accepting your limitations on what you cannot change.

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