NCD Watch

Keep a Healthy Waistline

25 Jul 2016 (Mon)

An appropriate amount of body fat is essential to normal physiological function. Apart from being the main form of body’s energy storage, fat plays an important role in regulating body temperature and keeping the body warm. It also cushions organs and acts as a source of hormones that control metabolism. While having too little body fat can compromise normal body function, too much body fat causes obesity and increases the risk of chronic diseases. Besides, it is not just the amount of body fat but also its distribution determines disease risk. Excess accumulation of abdominal fat results in “central obesity”.

Central obesity is a growing public health problem. It is associated with metabolic and cardiovascular risk. People with excess abdominal fat would have higher risks of chronic diseases (including type 2 diabetes, coronary heart disease, stroke, certain cancers, non-alcoholic fatty liver disease and gallbladder disease), mental health problems (such as depression and dementia), injuries (such as hip fracture), as well as greater risk of death.

In Hong Kong, a study published in 2015 analysed baseline and 3-year follow-up data on waist circumference among 2 956 community-dwelling people aged 15 and above found a significant increase in the prevalence of central obesity, from 28.3% in 2003 to 32.4% % in 2006.

For optimal health, Chinese men in Hong Kong should keep their waist circumference below 90 cm (~36 in) and women should keep theirs below 80 cm (~32 in). Healthy eating along with active living is the key to reduce abdominal (and overall) fat and keep a healthy waistline:

Members of the public are advised to follow the principles of the Healthy Eating Food Pyramid and include the five basic food groups (i.e. grains; fruit; vegetables; meat along with fish, eggs and legumes; milk and milk products) and be proactive in decreasing sugar consumption. An active living can simply start with walking. Taking frequent breaks from sitting, even for a minute, may also help reduce waist circumference. So, apart from accumulating at least 150 minutes of moderate-intensity or an equivalent amount of aerobic physical activity throughout the week, adults are encouraged to incorporate stand-ups or small walks in sedentary activities at home, while doing deskwork in the workplace, or during travelling in motorised transport.