Can it really be true that a simple measurement you can do at home by yourself can reveal your risk for cardiovascular disease, Type 2 diabetes, Hypertension, breast cancer, colon cancer and more?
It turns out that the size of your waist compared to the size of your hips–called your Waist-to-Hip Ratio (WHR) is a proven indicator of risk related to cardiovascular, metabolic, and hormonal health issues. That’s because it’s a measure of your visceral fat–the fat stored around your vital organs like the liver, pancreas and intestines. It’s a more dangerous fat than the kind under your skin internal organs, especially around your abdomen. High levels of visceral fat are associated with a range of diseases and conditions including cancer, heart disease and diabetes and can even be used as a predictor of premature mortality. So it’s good to know your WHR.
How to calculate your waist to hip ratio
Finding your WHR is simple. Just two easy measurements:, the size of your waist and the size of your hips. All you’ll need is a flexible tape measure.
Start with your waist. Be sure to measure at the narrowest point which isi, usually just above the belly button (not at the pants line).
Now do your hips. Measure them at their widest point. Once your have both measurements just divide your waist circumference by your hip circumference. For example, if your waist circumference is 32” and your hips are 40 inches wide, your WHR is 32 divided by 40, which equals 0.80.
What do the numbers mean?
The guidelines, not surprisingly, differ for men and women. Men tend to accumulate abdominal fat so they usually have a higher WHR than women naturally. Women, especially when they’re premenopausal tend to store fat in their hips and thighs which means their WHR is usually lower than men’s. Postmenopausal women, however, often shift toward more central fat distribtuion, raising their WHR and their risk.
Men are considered at low risk when their WHR is less than 0.90. Between 0.90 and 0.99 men are considered at moderate risk. If a man’s WHR is above 1.0 he’s considered at high risk.
For women, low risk is 0.80. If a woman’s WHR is between 0.80 and 0.84 she’s considered at moderate risk. Above 0.85 she’s considered at high risk.
High-risk individuals, men and women, are up to 2-3x more likely to have a heart attack or stroke. That’s because visceral fat produces inflammatory compounds and stress hormones that damage blood vessels.
A high-risk woman is 4.7 times more likely to develop type 2 diabetes. High-risk men are 2.2 times as likely. Which means abdominal fat is more than twice as dangerous for women as it is for men in terms of diabetes risk.
A too-high WHR puts men and women at a much greater risk for breast cancer in postmenopausal women, colorectal cancer as well as endometrial and pancreatic cancers. And if that isn’t enough some studies show a link between visceral fat and dementia, especially in older adults.
Is WHR a more reliable predictor than BMI?
The short answer is yes-at least for cardiovascular disease. BMI measures weight relative to height but doesn’t differentiate between muscle and fat or reveal fat distribution. Your WHR provides more insight into body shape and fat location which is why The World Health Organization has determined that WHR is a stronger predictor of cardiovascular events than body mass index (BMI). That means you can have a “normal” BMI but still have dangerous levels of visceral fat around your abdominal organs. In short, your WHR is a better predictor of early death, heart disease and metabolic issues.
When is measuring WHR not reliable?
While it’s a reliably proven indicator, it’s not suitable for everyone. For example people under 18 or those with extreme obesity will not get useful results. Certain ethnic groups such as “South Asians, East Asians, and people of African descent may be at increased risk at lower WHRs, even within ‘normal’ ranges.which needs to be taken into account.
What to do if your WHR is too high
If you’re a man and you’re Waist-to Hip Ratio is over 1.0, or if you’re a woman with a WHR above 0.85 there are steps you can take to lower your risk. Step number 1, is to see your healthcare professional to determine whether recommended diet and exercises are appropriate for you.
- Adopt a Mediterranean of Whole-Foods diet. Studies show that a Mediterranean diet lowers WHR and waist circumference more effectively than regular low fat diets. (New England Journal of Medicine, 2013) vegetables, fruits, legumes, whole grains and lean protein–the mainstay of the Mediterranean Diet, reduces visceral fat and improves your insulin sensitivity.
- Make sure to get regular aerobic (cardio) exercise. That means exercise that uses large muscle groups, is rhythmic in nature, and can be sustained continuously for at least several minutes while increasing your heart and breathing rates. Good cardio exercises include brisk walking, running, cycling, and swimming. Shoot for 150-300 minutes a week for best results. One study found that 12 weeks of moderate-intensity cardio significantly reduces WHR in overweight adults.
- Add strength training. It builds lean muscles and increases your resting metabolic weight. One study by Harvard Health showed that resistance training lowers levels of abdominal fat even if you’re not losing weight.
- Get enough good sleep. Sleep deprivation raises cortisol which increases abdominal fat storage. Poor sleep, in fact, is linked to a 15% higher WHR in both men and women. Sleep, 2010
Conclusion
Your Waist to Hip Ratio is a telling predictor of health and risk and mortality because it indicates where body fat is stored. It’s more useful than measuring your BMI alone. When used alongside other metrics like blood pressure, and lipid levels, WHR becomes a powerful tool in preventive healthcare.
