Much to my chagrin, it seems like every health problem we women have comes back to our Body Mass Index (BMI) and weight. Whether we like to admit it or not, most of us know that our weight and BMI impacts our health. What we may not realize is that where we carry our weight is also a risk factor in developing cardiovascular disease.
If we carry our weight in our waist versus hips or thighs, we’re at a greater risk for developing cardiovascular disease. And ladies, this is not the worst part. Waist circumference is a risk factor even if your BMI falls within the normal range!
This news was a real bummer! I say this because while I am a “little” overweight. Despite that, I always enjoyed a relatively flat stomach until menopause hit with a vengeance and my shape changed from a nice little “pear” to a fat round “apple” seemingly overnight. This news only added another card to the cardiovascular risk factor disease hand that I’m playing out. It’s one more risk factor to be addressed and I don’t like it!
How Round is Too Round?
So, how “round” is too “round?” Just what is a healthy waist measurement? The answer depends on your age, gender and ethnicity. The numbers are as follows:
1. Woman of European, Caucasian, African, Eastern Mediterranean, or of Middle Eastern descent: You are at an increased risk for developing cardiovascular disease if your waist measurement is more than 35 inches. (The magic number for men is 40 inches.)
2. Woman of South Asian, Malaysian, Asian, Indian, Chinese, Japanese, Ethnic South or Center American descent: You are at an increased risk for developing cardiovascular disease if your waist measurement is more than 32 inches. (For men, the number is 35 inches.)
(Note: The Heart and Stroke Foundation has an excellent video of how to properly measure your waist. Links are below under sources.)
I fall into group “1” above. I’m sorry to say that my “apple” is more than 35 inches. This is a risk factor for me and I have some work to do. Since the research I read indicates that the waist measurement is a risk factor even if my BMI is within normal range, I need to look at BMI next and determine if that is a risk factor for me as well.
How High Can We Go?
What is BMI? BMI is a measurement of your weight in relationship to your height. It’s generally used as a measurement of the fat content of our bodies to determine if we are overweight. (Please note that BMI does not distinguish between fat and muscle so it is possible for someone who has a high muscle content to have a BMI in the unhealthy range and yet not be at risk.)
BMI is calculated using the following formula:
BMI = weight (pounds) x 703 / height (in inches) squared
For example, let’s say I weigh 170 pounds (shhh... don’t tell my husband) and that I’m 62 inches tall (all hypothetically speaking, of course). With those numbers, my BMI would be calculated as follows:
BMI = 170 (weight) x 703 / 62 x 62 (height in inches squared)
BMI = 119510/3844
BMI = 31
Is this healthy? No, it’s not. General BMI ranges are as follows:
Healthy 18.5 - 24.9
Overweight 25 - 29.9
Obese Over 30
Note: If doing the math is not your strong point, the National Institute of Diabetes and Digestive and Kidney Disease has a BMI chart on their website located at http://win.niddk.nih.gov/publications/tools.htm#toohigh.
Uh Oh! Now What?
I’ve measured my waist and calculated my BMI. Now what? The National Institute of Diabetes and Digestive and Kidney Disease recommends the following if either your waist measurement or BMI are too high:
“If your BMI is between 25 and 30 and you are otherwise healthy, try to look into healthy ways to improve your eating and physical activity habits.
Talk to your health care provider about losing weight if:
• Your BMI is 30 or above, or
• Your BMI is between 25 and 30 and you have: Two or more of the health problems listed above or A family history of heart disease or diabetes, or
• Your waist measures over 35 inches (women) or 40 inches (men)—even if your BMI is less than 25—and you have: Two or more of the health problems listed above or a family history of heart disease or diabetes.”
My personal risk factors indicate that I need to take action. New project managers are taught to “Plan the Work” and then “Work the Plan.” The challenge is to develop a plan to implement good health and eliminate the risk factors. I think I’ll give my doctor a heart attack and pay him a visit! Anyone else want to join me on the quest to become a RiskBuster?
Until next time, here’s wishing you a healthy heart.
(Disclaimer: I am not a physician and nothing in this article should be construed as giving medical advice. As with any medical decision, please consult your physician.)
Sources:
Weight and Waist Measurements: Tools for Adults, National Institute of Diabetes and Digestive and Kidney Disease, http://win.niddk.nih.gov/publications/tools.htm#circumf
Heart and Stroke Foundation HEALTHY Waists, Heart and Stroke Foundation, February, 2009,
http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3876195/k.87BF/Healthy_Waists.htm