Metabolic syndrome parameters

The metabolic syndrome is the main cause of most of all modern diseases such as cardiovascular diseases, hypertension, obesity, diabetes, osteoporosis, glucose intolerance, cancer and many others.

Metabolic syndrome is defined when at least 2 of these parameters are not within normal values and the most important is the abdominal circumference (to be measured at navel-umbilicus height):

Abdominal circumference (ethnicity specific values, here for europids)
94 cm for men
80 cm for women

150 mg/dl

HDL cholesterol
< 40 mg/dl men
< 50 mg/dl women

Blood pressure (systolic/diastolic)
130/85 mmHg

Glycaemia (Fasting Plasma Glucose – FSP)
 100 mg/dl


These parameters are worldwide defined in the International Diabetes Federation (IDF) consensus (pdf). This document is available at this link (download at the bottom):


You want to stay healthy? Then check with your doctor all these parameters and manage them by

    • adapting your nutrition to a Mediterranean One (a lot of vegetables, whole grains, pulses, fish)
    • calorie restriction
    • increase in physical activity

I invite you to deepen your knowledge by participating in the online courses offered by the Metabolism Academy (www.

Correct nutrition

We invite people to regain a correct nutrition by eating (if possible seasonal, organic and local)

🥦 vegetables 50%🍽

🌾 whole grains 25% 🍽

🐟 protein-rich foods (like legumes or fish) 25%🍽

Replacing added sugar with fruits (see below) and foods that are too salty with those that are less salty.

🍎fruits (1-2 portion, preferably in the morning and NOT at the end of a meal)



✅ choose a whole-food plant-based diet (50% vegetables, 25% whole gains, 25% protein-rich foods like beans, soya, fish, egg):
for more

✅ eat raw food or steam them (preserve the best quality of nutrients for your body and health)

✅  always vary your meals (your breakfast, lunch and small dinner have to be different each day!)

Photography by Chiara Canale at Afiordigusto restaurant in Lugano


For the world cancer day 4.2.2019.

It doesn’t take long to be healthy and prevent diseases, you just have to pay more attention to these 3 simple little things:

✅ eat right 🥬🍵  (healthy nutrition, avoid sugar, have a personalized and diversified nutrition, eat min. 50% of vegetables, be followed by a professional, do blood tests once a year)

exercise 🏃🏼‍♀️🏃‍♂️(have a daily aerobic activity like walking, at least 30′ and do also an anaerobic activity like swimming, at least 2x per week)

✅ relax and manage stress 🛌🧘🏼‍♀️ (sleep at least 8h, meditate, avoid absolutely stress)