Table of contents:
- The importance of waist circumference
- What is the maximum waist circumference that is considered healthy?
- How to measure your waist circumference?
- Why is fat in the midsection so dangerous?
- How to reduce waist circumference?
A large waist circumference can increase the risk of various heart diseases, even death, why?
The importance of waist circumference
Obesity measures and overweight it turns out that not only can be measured by a person's body weight but can also be measured by waist circumference. Measuring waist circumference can be used as an illustration of the fat content around the abdomen or visceral fat.
Over 60 years, a study was conducted to analyze waist circumference and its association with obesity and heart disease. The study states that the greater a person's waist circumference, the greater the chance that person will develop heart disease and type 2 diabetes. Then, the results of existing studies show that the size of a person's waist circumference is related to the incidence of central obesity or a distended stomach in a person. Distended stomach or central obesity is very dangerous and can cause various heart diseases, type 2 diabetes mellitus, and even death
Waist circumference more accurately reflects central obesity in adults than body mass index. Central obesity is excess fat in the stomach, and many studies suggest that central obesity or a distended stomach is more dangerous than obesity in general.
What is the maximum waist circumference that is considered healthy?
The American Heart Association, National Heart and Lung and Blood Institute, determines a healthy waist circumference in women that is smaller than 88 cm, whereas in men it is smaller than 102 cm. Exceeding this figure can be said to have a distended stomach or central obesity. In people who have normal weight but large waist circumference, they have a higher risk of developing various diseases than people with normal waist circumference.
The study, conducted by The Nurses' Health Study, looked at the relationship between waist circumference and the risk of heart disease. At the start of the study, they involved 44 thousand respondents who had healthy health status and then measured their waist circumference. The results proved that after 16 years, women who had a waist circumference exceeding 88 cm had more heart diseases than women who had a normal waist circumference. In addition, the results of this study also showed that the group of women with a waist circumference of more than 88 cm had a higher risk of developing cancer than those who did not. The risk of contracting non-communicable diseases such as type 2 diabetes mellitus and heart disease will increase with increasing the size of a person's waist circumference.
The Shanghai Women's Health Study also proves the same thing, namely, the risk of death and cancer is higher in women with abnormal waist circumference, even though these women have a normal body mass index. Other studies have also stated that men and women with waist circumference that exceed normal tend to have high blood pressure, total cholesterol and high triglyceride levels, and low good cholesterol (HDL).
How to measure your waist circumference?
- Find the lower ribs and upper lumbar bone
- Find the middle between the two bones
- Loop the measuring tape around your body according to the part that has been previously determined
Why is fat in the midsection so dangerous?
Fat in the abdominal area, aka visceral fat, turns out to be more dangerous, because it can trigger an abnormal increase in hormones, such as high levels of insulin, low testosterone in men and progesterone in women, high production of the hormone cortisol, and low growth hormone. . These abnormalities can cause various bodily functions disorders. The body becomes more resistant to insulin and can increase blood sugar levels which results in diabetes mellitus.
In addition, the accumulated fat cannot be accommodated by the tissues under the skin which are the storage places for fat in the body. Then these fats accumulate and settle in several organs and can affect metabolic processes and body functions.
How to reduce waist circumference?
The key is to have a healthy lifestyle. Always eat foods that are low in calories, low in fat and high in fiber. Reduce eating foods that are too much salt and sugar. Eat more foods that contain unsaturated fats compared to foods high in saturated fat. Then, do regular exercise with moderate intensity, at least 30 to 60 minutes per day. Exercises such as sit-ups, can build abdominal muscles but are not very effective at reducing visceral body fat.
