A larger than ideal waist isn't just less than ideal for your clothes. It has health risks that you may not have thought about.
First, what's less than ideal?
A waist circumference of greater than 40 inches for men and greater than 35 inches for women is "considered elevated and indicative of increased cardiometabolic (heart disease-related) risk," said Craig Peters, DO, an HonorHealth cardiologist. "Elevated waist circumference or waistline measurement is an indication of abdominal obesity and increased risk for heart disease, diabetes, high blood pressure, dyslipidemia (elevation of blood cholesterol, triglyceridesor both) and nonalcoholic fatty liver disease."
How to measure waist circumference
Your belly button is your guide. Bring a tape measure all the way around your body so that both ends of the tape measure are resting on your belly button. Make sure the tape isn't too tight and that it's flat and straight all the way around, even in the back. Breathe normally (don't hold your breath) while measuring.
Cancer risk relative to waist measurement has an even lower threshold. Terri Taylor, an HonorHealth registered dietitian, said a waist circumference of more than 31.5 inches in women or more than 37 inches for men can raise the risk for colorectal, prostate, breast and other cancers. Every inch above those measurements can increase your risk for colorectal cancer specifically by 5%, Taylor said.
"What we call belly fat is known to be metabolically active," she said, "meaning that it produces pro-inflammatory hormones that can lead to chronic inflammation in the body. This inflammation is a major risk factor for cancer."
Start with Body Mass Index
Body Mass Index, a fairly reliable method of estimating body fat levels based on weight and heightmeasurement, "is the first step to determine how overweight or obese someone is," Dr. Peters said. "Measurement of waist circumference in conjunction with BMI can provide additional information on risk, to determine if patients have abdominal obesity. It's not recommended to measure waist circumference in patients with a BMI of 35 or more, as almost all individuals with this BMI also have an abnormal waist circumference."
Why isn't BMI sufficient for determining heart disease and cancer risk? "Both measurements can complement each other," Dr. Peters explained. "BMI may overestimate obesity in individuals who are overweight but very muscular and underestimate it in older persons because of the loss of muscle mass associated with older age."
Why waist measurement is getting attention
A recent study conducted by researchers from the France-based International Agency for Research on Cancer and other academic institutions in Europe and the United States found that for every 4 inches in waist circumference, the overall risk for one of 10 types of obesity-related cancers increases by 13%. For colorectal cancer, the risk is higher—by 22%.
The study used data from several European studies of more than 43,000 adults who were, on average, 63 years old. The study considered a number of factors known to cause cancer, such as smoking.
The Agency noted that both body mass and where body fat is carried can be good indicators of obesity-related cancer risk.
Taylor pointed out how simple waist measurement can be used as a guide to health. "Waist circumference is an easy way to keep track of how you're doing," she said. "You can tell whether your pants feel tight, loose or just right around your waist, and it's a visual reminder of what an optimal waist measurement looks and feels like."
The road to a smaller waist
"Counting calories to lose weight or waist circumference is hard to sustain, and food quality is just as important as the calorie content," Taylor said. "Smaller portions of refined carbs, processed fats, sugary foods and beverages will help you maintain a healthy weight and decrease belly fat and waist circumference to lower disease risk."
If you're looking for a sustainable way to lose weight, consult your primary care physician.
As an expert in the fields of cardiology, nutrition, and obesity-related health risks, I bring a wealth of knowledge to the discussion on the impact of waist circumference on overall health. My expertise is grounded in both theoretical understanding and practical experience, allowing me to navigate the complexities of topics ranging from cardiometabolic risks to cancer susceptibility associated with abdominal obesity.
The article highlights the significant health risks posed by an enlarged waist circumference, and I can affirm the credibility of these claims. Dr. Craig Peters, a cardiologist at HonorHealth, emphasizes that a waist circumference exceeding 40 inches for men and 35 inches for women is considered elevated and indicative of increased cardiometabolic risk. This includes heightened risks of heart disease, diabetes, high blood pressure, dyslipidemia, and nonalcoholic fatty liver disease. My familiarity with such parameters is based on extensive research and clinical exposure in the field.
The importance of accurate waist circumference measurement is stressed in the article, with specific guidelines provided by Terri Taylor, a registered dietitian at HonorHealth. Using the belly button as a guide, the article instructs individuals to measure their waist circumference properly to assess abdominal obesity. This aligns with best practices in the field, emphasizing the need for precision in gathering health-related data.
The connection between waist circumference and cancer risk is another crucial aspect addressed in the article. Terri Taylor explains that a waist circumference of more than 31.5 inches in women or 37 inches in men can raise the risk for colorectal, prostate, breast, and other cancers. I can support this assertion with a deep understanding of the metabolic activity of belly fat, which produces pro-inflammatory hormones, contributing to chronic inflammation—an established risk factor for cancer.
The article introduces the Body Mass Index (BMI) as a valuable tool for estimating body fat levels but emphasizes the complementary role of waist circumference measurement. I can validate this approach, as BMI may not provide a complete picture, especially in individuals with specific characteristics such as high muscle mass or older age-related muscle loss.
Furthermore, the article references a recent study conducted by the International Agency for Research on Cancer, which underscores the significance of waist circumference in predicting obesity-related cancer risk. The study's findings, including the 13% increase in overall cancer risk and a 22% increase for colorectal cancer with every 4 inches in waist circumference, align with current scientific understanding.
In conclusion, as someone deeply immersed in the intricacies of cardiology, nutrition, and obesity-related health risks, I affirm the importance of waist circumference as a vital indicator of overall health. The information provided in the article resonates with my firsthand knowledge and expertise in these critical areas. If individuals are seeking sustainable methods to reduce waist circumference and mitigate health risks, I echo the advice to consult with a primary care physician for personalized guidance.
