Studies have shown that one simple measurement can tell a lot about which way your health is going.
No, it’s not your blood cholesterol. No, it’s not the number of steps you take in a day. And no, it’s not your body mass index.
It’s not even your level of stress, your level of pain, or your energy level. However, this measurement will tell you a lot about your stress level, your pain level and your energy level. It might even predict your cholesterol level and your body mass index.
And it’s an easy measurement to take.
Satisfied with average?
Perhaps your would rate your health as average.
That is dangerous! In the United State, as the average state of health of adults is over-fat. That leaves us at risk for a host of illnesses and shortened lifespan.
The National Health and Nutrition Examination Survey (NHANES), 2013–2014 found that 2 out of 3 adults in this country are overweight or obese (extremely overweight.) That’s two-thirds of our population! That’s the majority of adults! That is the new average here.
That means that two-thirds of the adults in the United States are on track for a shortened lifespan from any cause. The leading health risks for overweight and obesity include:
- type 2 diabetes
- high blood pressure
- heart disease
- stroke
- sleep apnea
- fatty liver disease
- osteoarthritis
- some cancers
I’m not listing this to make you depressed or scare you, but to wake you up!
Wake up call!
Let this one simple measurement be your wake-up call. Let it be your reality check.
Then let it morph into a goal.
Numerous studies have shown that the simplest, more useful measurement to tell which way your health is going is your waist size. More specifically, the ratio of your waist to height measurement. For longest life, and best health, that ratio is under 1/2.
The results of 11 pooled studies from 1986 to 2000 have shown that “higher waist circumference was positively associated with higher mortality” and recommended using waist measurement, not only Body Mass Index for assessing potential for a shortened lifespan.
In another study from 2008 – 2012, British researchers showed that “There is now good evidence that central obesity carries more health risks compared with total obesity assessed by body mass index (BMI). WHtR (waist height ratio) may be a simpler and more predictive indicator of the ‘early heath risks’ associated with central obesity.”
What is central obesity?
It turns out that all fat is not created equal. Like real estate, fat is all about location, location, location.
Subcutaneous fat, the fat underneath our skin, is there for padding and insulation. It can be evenly distributed or more pronounced in hips and thighs. At any rate, it lies below the skin and above the muscles.
Belly fat, the fat around our waist, is a different animal. Belly fat is gives us an apple shape, known as central obesity. Belly fat greatly increases our waist size.
Belly fat includes visceral fat, the fat in and around our organs. Belly fat is also in an organ called the omentum, a curtain of fat below the muscles in our abdomen.
Belly fat, located in the omentum, is what makes a beer belly. Since the fat is beneath the abdomenal muscles, the outside of that belly can be hard and toned, but still shaped like a beer keg.
Belly fat is dangerous because it does not act like subcutaneous fat.
The danger of belly fat
Subcutaneous fat secretes a hormone called adiponectin, which helps the body reduce stress and inflammation. In addition, this hormone helps to regulate any increase in fat in the fat cells.
Belly fat secretes far less of this hormone adiponectin. This promotes all the factors that lead to disease and shortened lifespan. Belly fat promotes even more central obesity, high blood pressure, and cholesterol in proportions that promote coronary artery disease.
It not only takes a toll on your arteries and immune system, it can lower your energy levels throughout the day.
How to take your waist measurement
Now it’s time to get out a flexible tape measure. If you do not have one, measure with a string and compare it with any measuring stick you have.
Wrap the tape measure around your waist, at the level of your belly button. For those without a defined waist, you will want to keep the tape parallel to the floor in an even circle. Record the number where the tape overlaps.
Divide your height by two and compare that to your waist measurement. If you waist is smaller than half your height, congratulations! Your health is most likely going in the right direction.
For example, I am five feet tall. That is 60 inches. Half of 60 is 30 inches.
My waist measurement today is 27 1/2 inches. That is less than 30, so I have less of a risk for that list of diseases.
If your waist measurement is larger than half your height, then you may want to take some action to head toward greater health. Call me, Dr. Cheryl, to find out how I can help you reach your health goals.
WARNING: Not all people with small waistlines are healthy. However, in a country where two-thirds of the population is overweight or obese, having a small waistline is against the trend and most likely will result in a longer lifespan.
Please comment below what you have discovered taking your waist measurement.
