Waist Size: a predictor of your health status
Check your waist size, for a womanís
waist size greater than 34.6 inches possesses serious
Storing excess fat around the waist poses a significant
health risk, even in
people not considered to be overweight or
obese. The doctors should measure a
patient's waistline and their hips as well as their
body mass index as part of
standard health checks, according to the researchers, from Imperial College
London, the German Institute of Human Nutrition, and other research institutions
Similarly, according to a study from the American Cancer Society, which
tracked the health of more than 100,000 people over nine years" having a large
waist size doubled the risk of dying from any cause during the study period
compared to those with smaller waists".
Larger waist circumference has been linked to insulin resistance that
can lead to
heart disease and abnormal
cholesterol levels. Fat in the
abdomen may be more dangerous because of the proximity to major organs, compared
to subcutaneous fat. According to Eric J. Jacobs, an epidemiologist with the
American Cancer Society in Atlanta "A larger waist size was found to be linked
to a higher risk for dying from
cardiovascular disease, respiratory disease and
cancer at every measure of body mass index".
It needs to be noticed that BMI is used to assess an individual's health
status, but at the same time waist circumference should not be ignored.
Comparing subjects with the same body mass index, the risk of premature death
increases in a linear fashion as the waist circumference increases.
According to a study "The risk of premature death was around double for subjects
with a larger waist ( more than 100cm or
39.4in for women) compared to subjects with a smaller waist ( less than 65cm or 25.6in for women)." It needs to be
noted that each 5cm increase in waist circumference increased the mortality
risk by 13% in women.
Even if your weight is considered normal for your height, keeping your waist
size is important for your health. So if you notice your waist size increasing
over time, it's time to start
eating better and
This stands true to great extent, because menopausal women tend to store body fat
in the abdominal area . Without the estrogen, our curves
shift. So, women stand an increased
risk for heart disease and risk of death in the
postmenopausal years, because of
body fat. The studies
reaffirms the harm and the danger of looking like an apple as opposed to
carrying your body fat like a pear. It is about the body fat you carry, not
necessarily the number on the scale. It's one more reminder that we've sort of
accepted this is a part of
aging, people get big
around their middle. But just because it's the norm doesn't mean it's OK.
The solution? Reduce your waist circumference and triglyceride levels with
a regular exercise program.
Triglyceride levels respond well to
exercise of at least thirty minutes most days of the week. More vigorous
exercise is better Ė but a brisk walk at least every other day should have an
impact. The American Cancer Society recommends that adults aim for at least 30
minutes of moderate or vigorous physical activity 5 days a week or more.
Combine regular exercise with a
lower carb diet where simple
carbs such as potatoes, white rice, and white bread are replaced with whole
grains to help reduce body fat and waist size. To get the most out of your
diet, try to eat at least 5 servings of fruit and vegetables every day, choose
whole grains over processed grains, and limit red meat.
People who carry most of their fat in the abdominal region usually respond
well to a diet thatís lower in high glycemic carbohydrates. Donít increase
your risk of heart disease by carrying around too much fat on your waistline.
Eliminate processed foods, reduce high glycemic carbohydrates, and get
more aerobic exercise to reduce your waist size and triglyceride levels.
Make a commitment to do it Ė for your health.
American Cancer Society (ACS) researchers were among the first to hone in
on the issue of excess weight and cancer risk. A 2003 ACS study of more than
900,000 men and women found the heaviest men had death rates from all cancers
combined that were 52% higher than the rates among normal-weight men. The
heaviest women had cancer death rates 62% higher than normal-weight women, the