Weight Issues and Solutions

Your Waist is a Picture of Your Health

Waist size may tell you as much – or more – about your health status as your overall weight or your Body Mass Index (BMI), according to a landmark international report on diet, lifestyle and cancer.

The report, Food, Nutrition, Physical Activity and the Prevention of Cancer: a Global Perspective, published by the American Institute for Cancer Research (AICR), highlights the dangers associated with larger waist size as these measurements indicate greater amounts of abdominal fat. In the report, experts conclude that excess fat around the waist is a convincing cause of colorectal cancer and a probable cause of cancers of the pancreas, breast (after menopause) and uterus.

The AICR report estimates a five percent increase in colorectal cancer risk with each one-inch increase in waist circumference. These findings are echoed in a recently published analysis in the American Journal of Clinical Nutrition, which reported that a four-inch increase in waist size raised colon cancer risk by 16 percent in women and by 33 percent in men.

Researchers have identified three major ways that excess body fat seems to increase cancer risk. Proteins called cytokines are secreted by body fat and promote inflammation throughout the body; this increased inflammation can promote cell damage and potentially initiate cancer. In addition, excess body fat triggers insulin resistance, which in turn raises levels of cancer-promoting insulin and insulin-related growth factor. Finally, increased production of estrogen by fat tissue increases circulating levels of the hormone and may promotes hormone-related cancers.

Waistline fat includes not only fat directly under the skin, but also the visceral fat that is nestled around vital organs; scientists say it is this type of fat that is most strongly implicated in the aforementioned metabolic disturbances.

In addition to increasing your chances of developing cancer, a larger waist is also an indicator of greater risk of heart disease, diabetes and of overall mortality. Surprisingly, some research suggests that larger waist size signals increased health risk even among people whose overall weight or BMI falls within the healthy range.

So how big is too big? Waist measurements above 34.6 inches for women and 40.2 inches for men – the danger levels commonly cited in government health guidelines – correlate to BMI figures that indicate obesity. Waist sizes above these marks are strong indicators of cancer risk.

AICR’s more conservative waist measurement guidelines – more than 31.5 inches for women and more than 37 inches for men – are associated with measurements that signal overweight. These figures reiterate the expert panels’ judgment that cancer risk dramatically increases once that overweight threshold is crossed. But, again, keep in mind that although nearly all overweight individuals have large waist measurements, so too do some people who fall in the normal weight range.

The AICR report also highlights the impact of weight gained during adulthood in regard to increased cancer risk. It is helpful to note that these late-in-life gains are typically centered at the waist.

The bottom line: keep an eye on overall weight changes, but pay particular attention to an expanding waistline. If the pounds start to creep on, take measures to stop further weight gain immediately.