What's Your Number? Understanding the Indian Woman's Healthy Waist Size

Women, most of us dread the numbers on the weighing scale. But what if we told you there's another, even more crucial number you should be paying attention to?

While weight is often the primary focus in women's health discussions, it doesn't always reflect internal health risks, particularly those linked to abdominal fat. For Indian women, your waist circumference is a powerful indicator of potential health problems, often more so than total body weight.

In a country with diverse food cultures and demanding lifestyles, proactive women's health care often takes a backseat. This vital aspect of women's health deserves centre stage and all the spotlight it can get!

Women's health is so much more than just reproductive health and hormonal well-being. It encompasses mental, physical, and social well-being at every stage of life, from adolescence to menopause and beyond. This includes everything from cardiovascular function and metabolism to emotional well-being and hygiene.

Indian women face unique health challenges, and unfortunately, visiting the doctor is often the last thing on their minds, leading to late diagnoses. Social roles, family and work responsibilities, dietary habits, and a lack of awareness make proactive female health an absolute necessity.

Many Indians believe the best way to understand their health is to check their BMI. Are you one of them, too? If so, you might be in a fix. BMI standards are primarily based on Western body types, which don't quite match India's unique health problems and patterns.

While healthy bodies come in all shapes and sizes, your waist size can help determine if you are at risk of potential health issues, including diabetes and heart disease.

Weight is often the primary focus in women’s health discussions, but it doesn't reflect on internal health risks, especially those associated with abdominal fat.

Unlike BMI, the waist circumference sheds direct light on the fat stored deep within the abdominal cavity. This fat surrounds vital body organs such as the liver, pancreas and intestines and is strongly linked to conditions like type 2 diabetes, heart conditions and cancers.

Indians have a genetic predisposition to store fat in the abdominal area even when the BMI lingers in the normal range. This makes a healthy waist size a critical indicator in addressing women's health problems in India.

According to the WHO, a waist circumference greater than 80 cm in women is associated with increased risk of metabolic complications. The risk significantly increases if the waist circumference goes beyond 88 cm in women.

How to measure your waist circumference?

Well, waist circumference is easy to measure, but it's important to start with a proper technique. Here’s how to get it right:

• Grab a non-stretchable tape.
• Stand straight with your feet slightly apart.
• Locate the narrowest part of your torso, which is usually just above your navel.
• Wrap the tape around your waist without compressing your skin.
• Exhale normally and then record the measurement.

For Indian women, the ideal healthy waist size is categorised as follows:

Below 80 cm: Low Risk

Between 80-88 cm: Moderate Risk

Above 88 cm: High Risk

While waist size is crucial, it's just one piece of the puzzle. In order to get a fuller picture of women’s healthy weight chart readings, waist size should be interpreted with BMI (Body Mass Index) along with body fat percentage.

A woman’s healthy body fat percentage ranges between 25% and 31%, depending on age and activity level. BMI, along with waist size and body fat, collectively help in determining the most accurate risk profiles for various women’s health problems.

Reducing disease risk is important, but let us also see what you can gain when you maintain a healthy waist size.

• Lower Risk of Chronic Diseases: Achieving a healthy waist size offers significant health benefits, including a reduced risk of developing chronic diseases like type 2 diabetes, heart disease and certain cancers.

• Increased Energy Levels: Carrying less weight, especially around the middle, can make physical activity easier and enjoyable, which leads to higher energy levels.

• Enhanced Self Image: Feeling more comfortable in one’s body can positively impact self-confidence and body image.

These benefits are directly proportional to a higher quality of life. Achieving your healthy numbers answers a critical question: “How to improve women’s health in a practical, long-term way?”

Crash diets are definitely not the answer to achieving a healthy waist size. It takes consistent effort and holistic self-care. Here are some actionable health and wellness tips specifically tailored for women's health:

• Diet: Focus on whole foods such as vegetables, fruits, pulses, lean proteins, and traditional grains like millets to help achieve the waist size you desire. Cut down on refined sugar, oily snacks, and processed foods. Practice mindful eating and portion control, especially during festivals and social gatherings.

• Movement: Any type of physical activity, like walking, yoga, dance, or strength training, is essential to keep those numbers in check. Movement supports a healthy heart rate for women and effectively helps reduce belly fat.

• Stress Management: Stress increases cortisol levels, which are directly linked to abdominal fat accumulation. Incorporate daily meditation, indulge in hobbies, and practice deep breathing exercises to manage stress for better women's health.

• Sleep Schedule: A poor sleep schedule can throw hunger hormones off balance and disturb your metabolism. Maintain a consistent sleep schedule and aim for seven to eight hours of quality sleep to balance energy and appetite, vital for good women's health.

• Hydration and Hygiene: Consume at least two to three litres of water every day. Hydration is crucial for metabolic health and digestion. Prioritise health and hygiene, especially during menstruation or postpartum recovery.

A healthy waist size is just the start, not the destination. Women’s health awareness requires regular tracking and routine health check-ups. Here is a routine women’s health check-up list for you:

• Lipid Profile
• Blood Sugar Level
• Thyroid Function
• Breast and Pelvic Exams

So, to answer the question: What is the most important issue in women's health? Early detection and consistent monitoring top the list! Stay informed by following trusted women's health articles and apps.

Finally, engage in open talks with your family, friends, colleagues, and even your doctors. Removing the stigma around these conversations leads to better health outcomes for everyone.

Knowing your waist size is more than just a number; it's a proactive step towards lasting health. Use this metric as a motivator and not a measure of shame. Know your number, take control. Embrace a healthier, happier you.