Looking beyond the scale to check in with your body
Print
EmailFind out how measuring your waist size can be a predictor of your health.
Many people regularly monitor their own body weight, yet they rarely think of measuring their waist circumference (size). When was the last time you measured your waist? According to Harvard School of Public Health, waist size could be an indicator of many health conditions.
Metabolic syndrome, sometimes referred to as insulin resistance syndrome, or Syndrome X, is diagnosed when an individual has three or more of the following health conditions: large waist size, low good cholesterol (HDL), high glucose (sugar), high triglycerides and high blood pressure. Currently, this syndrome affects one in three adults in the United States. Metabolic syndrome increases your risk for Type 2 diabetes, coronary heart disease, atherosclerosis, erectile dysfunction, organ damage, sleep apnea, certain cancers and stroke.
The National Institute of Health (NIH) report that women with a waist size of 35 inches or more, and men with a waist size of 40 inches or more are at a higher risk of developing Type 2 diabetes and heart disease. To measure your waist accurately, the NIH guidelines recommend you place a tape measure snugly around your bare abdomen just above your hip bone, exhale, and then take the measurement.
Abdominal, or visceral fat is a particularly strong indicator of metabolic health risks because the fat surrounding internal organs, including the liver, is highly metabolically active and contributes to inflammation. According to the Harvard School of Public Health, this fat releases fatty acids, inflammatory agents, and hormones that can lead to the metabolic syndrome characteristics such as higher bad cholesterol (LDL), triglycerides, blood glucose and high blood pressure.
So, what can you do to maintain a healthy waist size? You can follow the recommendations from the Center for Disease Control (CDC) and MSU Extension.
- Eat a balanced, nutrient-rich diet by increasing your intake of fruits and vegetables, lean proteins, healthy fats, and whole grains and limiting your intake of added sugars and highly processed foods.
- Keep moving and be physical active. Aim for 30 minutes per day or 150 minutes per week, of moderate-intensity exercise such as a brisk walk and incorporate strength training.
- Get adequate sleep by setting a goal of 7 to 9 hours per night.
- Learn effective stress management through mindfulness, meditation and other relaxation techniques.
Michigan State University Extension offers a variety of health programs, on diabetes, chronic disease, stress management, and other wellness topics.
