A abdominal circumference it is a crucial indicator of overall health.

Measuring waist circumference can reveal a lot about how much visceral fat a person has, which is strongly associated with health risks such as cardiovascular and metabolic diseases.

This article from SaúdeLAB aims to inform readers about the importance of waist circumference, the risks associated with high measurements and how to reduce these values in a healthy way.

Maintaining abdominal circumference within ideal parameters is essential for preventing chronic diseases.

Studies show that a high circumference is related to a greater risk of obesity, diabetes type 2, hypertension and other serious health conditions.

Therefore, it is essential to understand how to measure correctly and adopt practices that promote the reduction of abdominal fat.

What is Abdominal Circumference?

Waist circumference refers to the measurement of the perimeter of the abdominal region. This measurement is taken around the waist, usually at the level of the navel, and reflects the amount of fat accumulated in the abdominal area.

Abdominal fat is divided into two categories: subcutaneous (located just beneath the skin) and visceral (surrounding the internal organs).

How to measure?

Measuring waist circumference is a simple process that can be done at home with a measuring tape. Follow these steps to measure correctly:

Stand up straight and relax your breathing.
Find the midpoint between the bottom of your rib and the top of your hip bone (iliac crest).
Wrap the tape measure around your waist at that midpoint, making sure the tape is parallel to the floor.
The measuring tape should be snug, but not tight enough to compress the skin.
Read the measurement after exhaling normally.

Reference values

Reference values for waist circumference vary between men and women due to differences in body fat distribution. According to the World Health Organization (WHO), the reference values are:

Men: Less than 94 cm is considered healthy; between 94 cm and 102 cm indicates increased risk; more than 102 cm indicates substantially increased risk.
Women: Less than 80 cm is considered healthy; between 80 cm and 88 cm indicates increased risk; more than 88 cm indicates substantially increased risk.

Understanding and monitoring waist circumference is essential for the prevention and control of various metabolic and cardiovascular diseases. In the next few topics, we'll explore how this measurement can reflect overall health and discuss strategies for maintaining a healthy waist circumference.

The relationship between waist circumference and health

Waist circumference is an important indicator of general health because it reflects the amount of visceral fat accumulated in the body.

Visceral fat, unlike subcutaneous fat, is located deep in the abdominal cavity, surrounding vital organs such as the liver, pancreas and intestines.

This strategic location makes visceral fat metabolically active and potentially dangerous, as it can release inflammatory substances and hormones that interfere with the normal functioning of the body.

Associated risks

A high waist circumference is associated with a significant increase in the risk of several chronic diseases. Among the most common health problems are cardiovascular disease, type 2 diabetes and metabolic syndrome.

Visceral fat contributes to insulin resistance, a precursor to type 2 diabetes, and is linked to elevated levels of LDL cholesterol (the “bad” cholesterol) and triglycerides, as well as a decrease in HDL cholesterol (the “good” cholesterol). .

These factors combined increase the risk of atherosclerosis and, consequently, heart attack and stroke.

Waist circumference and metabolic diseases

High waist circumference is closely related to a greater risk of developing several metabolic diseases. Metabolic diseases refer to a group of conditions that affect the body's metabolism, including type 2 diabetes, hypertension, dyslipidemia and metabolic syndrome.

Diabetes type 2

Visceral fat, located in the abdominal region, is particularly harmful because it is associated with insulin resistance. Insulin resistance occurs when the body's cells do not respond properly to insulin, resulting in high blood glucose levels.

Studies show that individuals with larger waist circumference have a significantly higher risk of developing type 2 diabetes. A study published in Diabetes Care in 2010 demonstrated that waist circumference is a stronger predictor of type 2 diabetes than body mass index (BMI) .

Hypertension

Hypertension, or high blood pressure, is another condition strongly associated with a larger waist circumference. Visceral fat can contribute to stiff arteries and increase blood pressure.

A 2016 study published in Journal of Hypertension found a significant correlation between waist circumference and the incidence of hypertension, regardless of other factors such as age and BMI.

Dyslipidemia

Dyslipidemia refers to abnormal levels of blood lipids, such as cholesterol and triglycerides. High waist circumference is associated with an unfavorable lipid profile, characterized by high levels of triglycerides and LDL cholesterol (the “bad” cholesterol) and low levels of HDL cholesterol (the “good” cholesterol).

Dyslipidemia is an important risk factor for cardiovascular diseases. Studies indicate that visceral fat contributes to dyslipidemia, increasing the risk of atherosclerosis and cardiac events.

Metabolic syndrome

Metabolic syndrome is a collection of conditions that occur simultaneously, increasing the risk of heart disease, stroke, and type 2 diabetes. These conditions include high blood pressure, high blood sugar levels, excess abdominal fat, abnormal cholesterol or triglyceride levels .

Waist circumference is one of the main criteria for diagnosing metabolic syndrome. A study published in Circulation in 2005 demonstrated that waist circumference is a robust marker for identifying metabolic syndrome and its components.

Factors that influence waist circumference

Diet plays a crucial role in determining waist circumference. Diets high in refined sugars, saturated fats and processed carbohydrates contribute significantly to the accumulation of visceral fat.

Ultra-processed foods and sugary drinks increase caloric intake and cause insulin spikes, favoring fat storage in the abdominal region. On the other hand, a balanced diet rich in fiber, lean proteins and healthy fats can help reduce visceral fat.

Sedentary lifestyle

Lack of physical activity is another determining factor for increased abdominal circumference. A sedentary lifestyle contributes to the imbalance between caloric intake and expenditure, resulting in the accumulation of body fat, especially in the abdominal region.

Regular exercise, such as walking, running, weight training and aerobic activities, is effective in reducing visceral fat. Studies show that regular physical activity can reduce waist circumference independently of overall weight loss.

Genetics

Genetics also has a significant influence on the distribution of body fat. Some people are genetically predisposed to accumulate more fat in the abdominal region.

This genetic factor can affect the efficiency of metabolism, the way the body stores fat, and the body's response to diet and exercise. Although genetics play an important role, healthy habits can mitigate its negative effects.

Other factors

In addition to diet, sedentary lifestyle and genetics, other factors such as stress and inadequate sleep also influence waist circumference. Chronic stress leads to excessive production of cortisol, a hormone that promotes visceral fat storage.

Likewise, sleep deprivation affects the hormones that regulate hunger and appetite, resulting in increased calorie consumption and the accumulation of abdominal fat. Therefore, managing stress and maintaining an adequate sleep pattern are key to controlling waist circumference.

These factors combined show that waist circumference is influenced by a complex set of interconnected elements. Adopting a holistic approach that includes a balanced diet, regular physical activity, stress management and quality sleep is essential to maintaining a healthy waist circumference and reducing associated health risks.

How to reduce waist circumference

Adopting a balanced diet is essential to reduce abdominal circumference. Prioritize the consumption of whole and natural foods, such as fruits, vegetables, whole grains, lean proteins and healthy fats.

Avoid ultra-processed foods, rich in sugar and trans fats, which contribute to the accumulation of visceral fat. Include fiber in your diet, as it increases satiety and helps regulate your appetite.

Examples of foods rich in fiber are oats, legumes, chia seeds and leafy vegetables. Additionally, drink plenty of water to keep your body hydrated and aid in the process of digestion and elimination of toxins.

Physical exercises

Regular physical exercise is one of the most effective strategies for reducing abdominal circumference. Cardiovascular exercises such as walking, running, cycling and swimming help burn calories and reduce body fat.

Strength training, in turn, is essential for increasing muscle mass and accelerating metabolism, which favors fat burning, including in the abdominal region. Studies indicate that combining aerobic and resistance exercise is particularly effective for reducing visceral fat.

Lifestyle

In addition to diet and exercise, lifestyle changes are also crucial to reducing waist circumference.

Managing stress is essential, as chronic stress increases levels of cortisol, a hormone that promotes fat storage in the abdominal region.

Practices like meditation, yoga, and breathing techniques can help reduce stress. Adequate sleep is also essential; It is recommended to sleep between 7 and 9 hours per night. Sleep deprivation can disrupt appetite hormones, leading to increased calorie consumption and the accumulation of abdominal fat.

Adopting these strategies consistently can not only reduce waist circumference but also improve overall health and quality of life. Remember that sustainable lifestyle changes are more effective than quick, temporary fixes.

Monitoring and maintenance

Regularly monitoring waist circumference is essential for maintaining health and preventing chronic diseases. Tracking this measurement allows you to identify changes in abdominal fat over time and assess the effectiveness of dietary and exercise interventions.

Measuring waist circumference regularly helps to detect an increase in visceral fat early, enabling preventive measures to be taken before more serious health problems develop.

Tools and methods

There are several tools and methods that make it easier to monitor waist circumference. Health apps such as MyFitnessPal, Fitbit and Apple Health offer functionality for recording body measurements, including waist circumference.

These apps allow you to track changes over time, set goals, and receive reminders for regular measurements. In addition to applications, you can use a common measuring tape and write down the measurements in a diary or spreadsheet.

To ensure accuracy, it is important to always measure waist circumference at the same point and under the same conditions, such as upon awakening, before eating or drinking.

Long-term maintenance

Maintaining a healthy waist circumference long-term requires an ongoing commitment to a healthy lifestyle. Some important tips include:

Balanced diet: Continue to eat a diet rich in fiber, lean proteins, fruits, vegetables and healthy fats. Avoid processed foods and added sugars.
Regular Exercise: Maintain an exercise routine that combines aerobic activities and weight training. Find physical activities that you enjoy to stay motivated.
Stress Management: Use relaxation techniques like meditation, yoga or deep breathing to reduce stress and cortisol levels.
Quality Sleep: Prioritize adequate sleep, sleeping between 7 and 9 hours per night. Create a consistent sleep routine to improve the quality of your rest.
Hydration: Drink water regularly throughout the day to keep your body hydrated and facilitate digestion and metabolism.

Implementing these practices on an ongoing basis will help maintain waist circumference within healthy ranges and promote long-term overall health. Remember that consistency is the key to success in maintaining a healthy waist circumference.

Waist circumference is a crucial indicator of general health and a predictor of risk for several chronic diseases, such as cardiovascular disease, type 2 diabetes and metabolic syndrome.

Keeping your waist circumference under control is not just an aesthetic issue, but a fundamental step to ensuring a long and healthy life.

Small changes in your daily life, such as adopting a balanced diet, practicing regular physical activity, managing stress and taking care of your sleep, can make a big difference in your overall health. Remember that everyone is unique, and the most important thing is to find a balance that works for you.

Finally, read more:

Waist circumference: ideal measurement, risks and how to reduce