Many people are looking for a healthy standard, but do you feel healthy? How do I judge whether I am healthy or not? Don’t ask for trouble. Let Xiaobian tell you the 7 sizes to decide on health, so you can easily judge whether you are healthy or not!
It has long been recognized in medicine that body shape is closely related to health. Integrate domestic and foreign research and interview domestic experts to help you interpret the health code in body size. You may as well compare the regular measurements one by one to see if your body size meets the standard.
neck circumference reaches the standard value: male
Measurement method: place the tape measure horizontally on the thinnest part of the neck for measurement, that is, the upper edge of the seventh cervical vertebra behind the neck (the most protruding part behind the neck when you feel your head down) to the lower part of the laryngeal apple in front.
Many studies have found that neck circumference is one of the “natural methods” to measure the fat of the upper body of the human body, which is closely related to heart disease. Experts from Framingham Heart Research Society of the United States investigated 3300 volunteers with an average age of 51. The results show that for every 3cm increase in neck circumference in men, the average high-density lipoprotein (commonly known as “good cholesterol”) in the body will decrease by 0.12mmol/l, and for women, it will decrease by 0.15mmol/l. This will cause more cholesterol in the cell to be unable to be transported to the liver for metabolism. In other words, a thicker neck means that there is a greater possibility of dyslipidemia and a higher risk of heart disease. Both a double chin and a short neck may be signals of unhealthy heart.
Neck circumference is also related to sleep apnea. Shi Ming, deputy director of Shanghai insomnia medical cooperation center of traditional Chinese medicine, said that most of the people suffering from apnea syndrome are obese, while those with thick necks tend to be obese as a whole. If there is still airway stenosis, the probability of suffering from apnea syndrome is relatively higher.
Experts said that even if you have a normal weight, you should always pay attention to your neck circumference. If you feel that the necklace is getting shorter or the shirt collar is getting tighter, you should pay attention to it. In addition to ensuring a healthy diet, we should also exercise moderately to reduce body fat, especially the fat in the upper body.
waist circumference: male
Measurement method: keep your body upright, your arms drooping naturally, don’t tuck in your abdomen, breathe steadily, and measure the thinnest part of your waist with a tape around your waist horizontally along the upper edge of your navel and below your ribs.
Waist circumference is an important indicator to measure a person’s life span. Researchers from Harvard University, Boston hospital and other institutions in the United States found that women with a waist circumference of more than 89cm had a 79% higher risk of early death than women with a waist circumference of less than 71cm through the analysis of the disease records and waist circumference of 44600 women. The waist and abdomen are also the concentration of kidney, pancreas, liver and other important organs. If there is too much fat, it will destroy the insulin system and increase the risk of hypertension, dyslipidemia, fatty liver, diabetes and other diseases. Moreover, the World Cancer Research Foundation has reported that every inch of waist circumference increases the risk of cancer by eight times.
It should be reminded that even those who reach the weight standard, if they accumulate too much fat on their waists, they also have a higher risk of heart attack. Sedentary, poor diet and genetic factors are the main reasons for the barrel waist. The guidelines for the prevention and control of overweight and obesity in Chinese adults issued by the health and Family Planning Commission clearly stipulates that a man’s waist circumference ≥ 85 cm and a woman’s waist circumference ≥ 80 cm are beyond the standard. Experts suggest that people with excess waist circumference should change their lifestyle as soon as possible, exercise for more than half an hour every day, and do moderate intensity aerobic exercises such as fast walking and jogging at least five days a week. At the same time, we should stop smoking and limit alcohol, eat reasonable meals, eat less high-fat and high-fat foods, and eat more vegetables and fruits.
body mass index (BMI) standard value: 18.5-23.9
Calculation method: BMI = weight (kg) divided by the square of height (m)
BMI is a world recognized classification method for assessing the degree of obesity. According to the guidelines for the prevention and control of overweight and obesity in Chinese adults issued by the Ministry of health in 2003, those with a BMI of more than 24 are overweight and those with a BMI of more than 28 are obese. The World Health Organization recommends that BMI between 20 and 22 is the ideal weight for adults. A study published in the New England Journal of medicine shows that the BMI of East Asians in China, Japan and South Korea is 22.6 ~ 27.4, and the risk of death is the lowest.
waist hip ratio reaches the standard value: male
Measurement method: after measuring the waist circumference, measure the hip circumference around the widest part of the hip, and divide the two to get the waist hip ratio (waist hip ratio = waist circumference / hip circumference).
Experts say that “waist hip ratio” is an important indicator to judge abdominal obesity. A study published in the New England Journal of medicine involving more than 350000 people in nine countries in Europe found that waist hip ratio can more accurately measure a person’s health standard than BMI. Research shows that every 0.1 increase in waist hip ratio increases the probability of early death by 34% in men and 23% in women. The evaluation method recommended by the American Society of sports medicine is that when the waist hip ratio of men is greater than or equal to 0.94 and that of women is greater than or equal to 0.82, the risk of cardiovascular and cerebrovascular diseases such as coronary heart disease, stroke and diabetes will greatly increase. Professor Xing Xiaoyan from the Endocrinology Department of China Japan Friendship Hospital said that the waist hip ratio of Chinese men is higher than 0.9 and that of women is higher than 0.8, which may indicate that there is excess visceral fat. In addition to exercising, this kind of people should pay more attention to less refined and more coarse food in their diet. They should replace some white rice flour with beans and coarse grain, eat less fat meat and fried food, and change the cooking methods of frying and frying into cooking and stewing.
Standard value of body fat rate: male 15% – 20%, female 25% – 28%
Measurement method: people in need can go to fitness venues or hospitals to use professional instruments for measurement.
Most people will judge whether they are obese by their weight, which is not accurate. Gou Bo pointed out that a more accurate criterion for judging whether you are obese should be the body fat rate, that is, the percentage of fat in your body in your total weight. Fat is very important to the human body, and too much or too little will affect health. Generally speaking, men’s body fat higher than 25% and women’s body fat higher than 30% are obese, which will cause hypertension, hyperlipidemia, coronary heart disease, diabetes and other diseases; Too low body fat rate, that is, less than 5% in men and less than 13% in women, may cause physical dysfunction.
Gou Bo said that many people think that losing weight is losing weight when they say it, which is actually a misunderstanding. Controlling body fat rate is the key to healthy weight loss. The best way to lose weight is to do aerobic exercises all over the body, such as fast walking, jogging, swimming, climbing stairs, cycling and other aerobic exercises, and also cooperate with local exercises such as sit ups and dumbbells. Each exercise should last at least half an hour. At the same time, change the bad habits of sitting down and staying up late.
thigh circumference reaches the standard value: 46 cm – 60 cm
Measurement method: measure horizontally around the uppermost part of the thigh with a tape measure under the hip fold line.
Experts said that there is no uniform health standard for the thickness of thighs and calves in general, as long as they are symmetrical with the overall figure, but the thighs should be thicker than the calves. After analyzing the height, weight, thigh circumference and disease of 257 men and 155 women in 12 years, researchers from Copenhagen University Hospital in Denmark found that compared with subjects with thigh circumference close to 60cm, those with thigh circumference less than 46cm had a threefold increase in mortality and a twofold increase in the probability of heart disease. Researchers believe that the length of the thigh circumference may be directly proportional to the weight of the myocardium. The thinner the thigh, the lighter the weight of the myocardium. The study also found that if the thigh circumference is too thick, the probability of obesity will increase. Therefore, the researchers gave a reference suggestion – the ideal thigh circumference should be 60 cm, not less than 46 cm.
calf circumference reaches the standard value: > 33cm
Measurement method: measure the fullest part of the lower leg horizontally with a tape measure.
A French study found that women with calf circumference less than 33 cm have a relatively higher risk of carotid plaque, which is a known risk factor for stroke. If the calf is thicker, the subcutaneous fat on the calf will be lifted and stored with fatty acids that can promote blood circulation to avoid carotid plaque formation. Therefore, the calf is too thin, which is harmful to health, especially for women. They should exercise properly to strengthen their calves.
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