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Banking is considered a luxurious profession in developing countries like Pakistan. Moreover, our financial system stands at a better position than India And China in rankings of the institutional environment. But still, Banking is not an easy job of 8:45 AM – 6:00 PM. It demands you to sit for more than 8 hrs in your chair leading you to a sedentary lifestyle.
According to research Bank employees report more cases of Metabolic syndrome/Lifestyle diseases than any other profession (teaching, shopkeeping, medicine). A positive association has been reported between the sedentary lifestyle, MetS, abnormal BMI, and waist circumference.
Metabolic syndrome(MetS) is a cluster of CVS risk factors including Hypertension, the low plasma concentration of High-density lipoprotein aka-HDL, elevated fasting TG’s, abdominal obesity, and higher fasting blood glucose.
MetS increases the risk of DMT2 by 5 times and CVSD’s are doubled. Mental exertion also plays an important part in causing MetS.
Physical activity and balanced diet patterns have a negative correlation with the incidence of MetS. A healthy lifestyle involves a range of healthy behaviors. One way to think about MetS risks and corresponding lifestyle changes according to Harvard Health Blog is the acronym ABCDES:
- Blood pressure.
– Alcohol is not that much consumed in our society so it’s not a big concern to us.
-Take that food which helps you in normalizing your Blood pressure. Add fruits, vegetables, whole grains, low-fat dairy products, legumes, nuts, seeds, and lean meat to your diet.
– Cut short your intake of saturated fat. Use Olive, sunflower, canola, corn, sesame, soybean, and sunflower oils for cooking and baking.
– Plant-based, omega-3 fatty acids and low glycemic index diets are recommended for diabetics. As a result, it reduces mortality rate and CVSD risks.
– 150 min/week of moderate aerobic exercise or 75 min/week of strenuous aerobic activity is recommended. Taking at least 4,400 steps daily is associated with a lower risk of death than taking only 2,700 steps per day.
– Smokers have a higher heart disease risk than never-smokers, and two to three times the risk of death. Also, the more you smoke, the higher your risk of death. Quit smoking ASAP.
– Last but not least aim for a healthy weight and BMI. Account your calorie intake and modify your daily routine physical activity in accordance with it.
By: Abiha Ahmad
The Author is a Medical Student and a Writer.