According to the results of the 2013 Basic Health Research (RISKESDAS), diabetes mellitus is one of the world's health problems. The number of sufferers is increasing from time to time. In fact, one risk factor for diabetes is being overweight and obese. This is why, it is important for you to know whether you are overweight, or even obese.
One way you can estimate the risk of obesity is to measure your ideal waist circumference using your hand. How to? See here!
Obesity is the biggest risk factor for diabetes
There are various risk factors that lead to diabetes, including age, pregnancy, stress, consumption of certain drugs, family history, high cholesterol, and obesity. Reporting from the Obesity Society page, the most common causes of type 2 diabetes are being overweight or obese.
Nearly 90 percent of people with type 2 diabetes are also obese, especially if you have excess weight around the abdomen (central obesity). Because, obese people put excessive pressure on their bodies to produce insulin to regulate their blood sugar. Therefore, they tend to get diabetes.
Central obesity or abdominal obesity (more commonly known as a distended abdomen or fat stomach) is a collection of excess fat in the abdominal area. This central obesity has a 7 times greater risk of causing diabetes.
The problem is that weight alone cannot be used as a benchmark for central obesity. Many people with a normal body weight but have a distended stomach, so they are at risk of central obesity and diabetes. Therefore, you need to pay attention to how much fat there is in your stomach. How do you do that?
Estimating the ideal waist circumference with 4 hand lengths
To detect health, most need certain tools, for example scales to measure body weight, calipers to measure body fat, or measuring tape to measure waist circumference.
Unfortunately, not everyone has these tools. There is one way you can try to estimate whether the waistband is ideal or not. You can measure it only by using your hands. However, it is important to note that this technique is still being investigated by experts, so that it cannot be used as a measurement method that is 100% right now.
However, this easy method certainly helps you to be aware of the risk of obesity and diabetes early. The size of an adult's hand is around 20-25 cm. So, 4 inches is estimated to be equivalent to 80-90 cm. Well, you can use this method to detect the possibility of central obesity in yourself.
How do you measure your waist circumference with 4 hands?
Stand straight and breathe as usual, then measure your waistline parallel to your belly button using your hand, starting from the front or back. If your waist circumference exceeds 4 inches, you might be in the category of central obesity.
The ideal waist size for women is less than 80 cm, while for men no more than 90 cm. If the measurement of waist circumference is more than that number, then there is a possibility you have a distended stomach or central obesity.
To get more accurate results, it's better to use a measuring tape to find out the exact number of your waist circumference. Because the size of each person's hand varies so that the possibility of giving different results. After you do a health check with a 4-inch hand technique and it turns out the result is that you are at risk, immediately confirm again using a measuring tape to get more accurate results.
You can also check your waist circumference ideal for you by checking your doctor. Besides being important as a preventive measure for obesity and diabetes, doctors can also advise on changes in lifestyle or certain medications, if necessary. By being aware of a variety of health risks and routinely checking with your doctor, you can live life-hard without excessive worry.
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