New More Simple Measure Of Body Fat

Could we all be saying good-bye to BMI? Waist to height ratio might be a better measure of body fat than the more widely used body mass index (BMI) for predicting health risks - so says new research.

The team of researchers examined 31 studies that included over 300,000 subjects belonging to a variety of ethnic groups, finding that waist to height ratio was far more accurate than either BMI or waist circumference at predicting specific health risks - things like hypertension, diabetes as well as heart disease.

In another report saw experts take the research to the next step. They reported that a man, aged 30 who did not smoke would have a lower life expectancy (by up to 14%) if the circumference of his waist was over half his height.

Keeping that waist trim is key, and could help many people the world over according to researchers. The great thing about waist to height ratio is that it can be used across all genders and ethnic groups. As this method also accounts for different heights, it can be used in any nation and on any population.

In the U.S., the findings are welcome news, as there are many professionals who are not happy with relying on BMI. Other nations, including the UK. Australia, Japan, India and Brazil are also coming to support this approach.

Experts suggest that all of us take out that tape measure and check your own waist measurement. Pay attention to the ratio between your waist measurement and your height - your true height, not the one listed on your driver's license or that you were in your 20s.

The problem with the more widely used BMI is that it's based on your height and weight, without considering muscle mass. This means that a very muscular person's BMI might classify them as obese, even though clearly that weight is not fat, but muscle. Waist circumference, considered an improvement over BMI, shows just how much weight you're carrying around the middle, the most dangerous place on the body for fat to be, as it increases your risk of heart disease, a stroke, diabetes and even a few cancers.

To get your waist measurement, put a tape measure around your waist at the belly button and rest it against your skin, not pushing in, and being sure you have the tape measure in the same place all the way around. The measurement you want is the one where the end meets the tape beginning. See... easy and affordable, though more research is required to show experts how to use the information.

As a rule of thumb, when assessing your measure of body fat try to keep your waist to less than half of your height; you'll likely live longer. Or at least keep your waistline measurement to under 60% (0.6) of your height. Even a small weight loss can have a big impact. You can do this by eating a healthy, balanced diet that's low on fat and sugars, being active on most days of the week and making sure you get a good night's sleep most of the time.

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Article Source: http://EzineArticles.com/expert/Kirsten_Whittaker/10824

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Sugar In Fruit - Good Or Bad?

In general, sugar in fruit is not bad for us. As a matter of fact, fruit contains a natural sugar, fructose, that is better for you if you are diabetic. That's because the body digests fructose slower than it does sucrose or table sugar. Because of the slower digestion, fructose doesn't cause the same high glycemic swings as other types of sugars. In 2008, the American Journal of Clinical Nutrition advised diabetics to use fructose instead of sucrose based on research studies.

Few fruits contain enough sugar to make them bad for you.

Consider this a 20-ounce bottle of soda contains about 225 calories, 60 grams of added sugar, (usually high-fructose corn syrup), and few nutrients. On the other hand, a cup of strawberries has 50 to 60 calories, about 7 grams of natural fructose, 3 grams of fiber, and loads of vitamin C and minerals -- all good for you.

But you do have to watch which fructose you are getting. There is natural fructose and high-fructose corn syrup. The latter is not natural and will cause your blood sugar to spike. This is something you also have to watch out for when buying canned fruit. Much of it is packed in that high-fructose corn syrup. If it doesn't say packed in natural juices, buy your fruit either fresh or frozen instead.

You still have to keep track of how much sugar you're consuming, even if it's largely fructose containing fruits. The American Heart Association recommends up to 24 grams of sugar per day for females and 36 grams for men. But you can easily exceed that if you don't make the right selections. For example, two cups of sliced bananas has 36 grams of sugar by itself. If you add in the sugar you are getting from the rest of your food, you are probably far in excess of what you should be eating each day.

Why is excess sugar bad for you? Obviously, as we've known since elementary school, it can cause tooth decay. But it also causes weight gain and increases the triglycerides in your blood stream. That has been shown to increase your risk for high cholesterol, heart disease and stroke.

Strawberries, bananas, oranges, kiwi... the healthy list goes on and on. Fruit is touted as a super-healthy snack option, but while the fiber and other nutrients found in fruit are a great part of any diet, many varieties can also be very high in sugar. Too much sugar, regardless of where it comes from, can have some serious negative effects. (Yes, even sugar from fruit if you eat too much of it!) Does this mean you're not even safe in the produce aisle? Well, you're definitely safer. But it might be smart to limit your fruit-based sugar consumption.

Article Source: http://EzineArticles.com/expert/A_B_Fraser,_MD/1482844

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Common Health Issues Overweight People Face

Many people face several health issues while overweight. I'm going to talk about the top 10 most common issues and how these issues can affect you.

Let's begin with type 2 diabetes. With Type 2 diabetes, blood sugar levels are above normal. This is not a good thing. High blood sugar is a major cause of coronary heart disease. stroke, amputation, kidney disease and blindness. In the last decade this disease has been one of the top 10 causes of death in the United States and Canada. More than 85% of people with type 2 diabetes are overweight. You can lower your risk by losing weight and increasing your amount of physical activity. Studies have shown that losing 5-7% of your body weight and doing moderate exercise of 20-30 minutes a day 5 days a week may prevent or delay the onset of type 2 diabetes.

Another major concern with overweight people is coronary heart disease and stroke. This means that your heart and blood flow are not properly functioning. Common problems that occur while suffering from this disease are heart attack, congestive heart failure, sudden cardiac death, chest pain and abnormal heart rhythm. This disease along with strokes are the top three causes of death in North America. You may prevent this disease with a few changes in your lifestyle. If you weigh 220 pounds, losing as little as 12 pounds may very well improve heart function, blood flow, improve blood pressure and lower cholesterol levels.

Metabolic syndrome has several obesity related risk factors. For example, a major factor is having a large waistline. For men, 40 inches or more and for women 35 inches or more is considered dangerous. Another related risk is high triglycerides. A level of 150mg/dl or higher is considered at risk and should be treated immediately. A few other concerns to watch for are low levels of good cholesterol, (men) below 40 mg/dl, and (women) below 50mg/dl are considered a risk. High blood sugar and high blood pressure are very common when diagnosed with metabolic syndrome.

Cancer is another factor to watch out for when overweight. The colon, oesophagus and breasts should be screened carefully if you are overweight. Losing weight and healthy eating can play a very big role in prevention. Physical activity is also recommended.

Sleep apnoea is a very common problem and can occur prior to any of the maladies listed above. Sleep apnoea is a condition where one stops breathing for short periods during the night. This can result in daytime sleepiness, difficulty concentrating and even heart failure. The most common reason for sleep apnoea is when one has fat stored around the neck resulting in the airway becoming smaller and producing substances that cause inflammation.

Osteoarthritis is definitely aggravated by excess weight. This very common joint disorder wears away tissue that protects the joints. OA is most common in the knees, hips and lower back. If you are overweight, avoid any heavy lifting that could cause extra pressure on your joints. Prevention of inflammation will significantly reduce the risk of pain from this disease. For those that have OA, losing 5% body weight is the first step in making a difference.

Gallbladder disease is when solid materials mostly made of cholesterol form in the gallbladder and will cause abdominal pain. This disease mainly occurs when a person tends to eat fatty foods. The best way to treat this condition is to have a healthy weight loss program that helps you lose 1-2 pounds per week.

Another serious ailment to watch for is called Fatty liver disease. This disease is common when a person is overweight for 10 years or more. This disease occurs when fat builds up in the liver cells, causing inflammation and injury to the liver. It can lead to severe liver damage and liver failure. This disease is similar to alcoholic liver damage and can be prevented by putting healthy nutrition in to your body.

Last but not least we have one of the scariest issues of all. Pregnancy complications are very common in overweight women. Problems such as defects of the brain and spinal cord, stillbirth, premature and large birth weight for gestational age are most common. Women who are obese and overweight should speak with their health care provider before coming pregnant.

If you want to avoid diseases such as these, I highly recommend that you speak with your doctor or a health professional about programs to assist you in losing weight. Losing weight can be difficult but there are several good programs available that are very affordable to assist you in your weight loss.

Article Source: http://EzineArticles.com/expert/Dylan_J_Alarie/1137167

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