From:  Metabolic syndrome in menopause

 Lifestyle Interventions to minimize or prevent metabolic syndrome in menopause.

LifestyleInterventionComment
SleepDuration7–8 hours/night
BedtimeBetween 10 and 11 pm
Screen viewTo avoid TV and phone 2 hours before bedtime
NutritionBalanced, optimal*To maintain a BMI < 25
Meal timingsTo eat meals within a 14-hour time window
Smoking, alcoholTo avoid or stop
Physical activityEssentialCombine CV fitness, weights, flexibility, and balance
Aim to take 8,000–10,000 steps a day
If sedentary: move around 5 min hourly

*: Include the following: olive oil, nuts, isoflavones in soyabeans, fish, spirulina supplements, functional foods and nutraceuticals, and calcium. BMI: body mass index.