waist circumference
Sources:
Waist circumference is an important indicator of health, particularly for assessing visceral fat, which is harmful fat stored around internal organs. Here are some key points made by experts:
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Types of Fat: Dr. Casey Means explains that waist circumference is a proxy for visceral fat, which contributes to organ dysfunction and is associated with insulin resistance and mitochondrial dysfunction. This type of fat is more dangerous than subcutaneous fat, which is stored under the skin 1.
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Waist-to-Height Ratio: Dr. Ted Naiman emphasizes the strong correlation between waist circumference and insulin sensitivity. A waist-to-height ratio less than 0.5 is ideal. Ratios higher than this can indicate significant health risks, including higher fasting insulin levels and increased years of life lost 2.
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Measurement Techniques: It's commonly measured at the belly button while the abdomen is relaxed. This simple yet powerful metric can provide insights into metabolic health without needing expensive tests 3.
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Ethnic Considerations: Dr. Mark Hyman mentions that waist circumference thresholds can vary by ethnicity. For example, Asian and Indian individuals have stricter limits than Caucasians due to higher risks of metabolic conditions at lower waist sizes 4.
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Health Impacts: Studies have shown that larger waist circumferences significantly increase the risk of heart attacks and other cardiovascular diseases. Each additional inch in waist size amplifies the risk of these conditions 5.
Monitoring waist circumference regularly can be a valuable and affordable way to keep track of one's health, especially in relation to visceral fat and potential metabolic disorders.
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