Increased waist circumference may increase the risk of metabolic syndrome! 4 secrets to slim waist, stay healthy during the Chinese New Year

With the arrival of the Lunar New Year, waist circumference is likely to increase due to overeating and long periods of sitting, thereby increasing the risk of metabolic syndrome. The National Health Administration reminds the public not to forget the "4 secrets to a slim waist" during the Chinese New Year: eat a balanced diet, exercise 150 minutes a week, measure waist circumference correctly (less than 90 cm for men and less than 80 cm for women), and take advantage of adult health check-up opportunities (since 2015, the applicable age has been relaxed to over 30 years old).

Understanding Metabolic Syndrome Risk Factors

Metabolic syndrome is a precursor to many serious chronic diseases. It is composed of five risk factors, including three highs (high blood pressure, high blood sugar, and high blood lipids) and two harms (excessive waist circumference and insufficient good cholesterol). As long as three of them are met, it is metabolic syndrome. Among them, waist circumference is the easiest item to self-check, so the National Health Administration recommends that people prepare a tape measure to measure regularly during the Spring Festival to keep their waist circumference under control.

4 secrets to slim waist, stay healthy during the Chinese New Year

To reduce the risk of metabolic syndrome, it is recommended to maintain a balanced diet and get enough exercise even during the Chinese New Year. The National Health Administration provides four tips to help people maintain a good body shape and spend the holidays with peace of mind.

Tip 1: Balanced New Year dishes without excess, healthy cooking without burden

According to the six tips of "My Plate": it is recommended to have a glass of milk every morning and evening, a fist-sized piece of fruit at each meal, a little more vegetables than fruit, the same amount of rice as vegetables, a palm's worth of beans, fish, eggs and meat, and a teaspoon of nuts and seeds. You can consume the six major types of food in a balanced way, choose cooking methods that reduce oil, sugar and salt, such as steaming, boiling, baking, braising, and cold mixing, and make good use of fresh fruits and spices to add flavor. While enjoying delicious food, you can also eat healthily and without burden.

The New Year’s Eve dinner is balanced but not excessive, and is cooked healthily without any burden.

Tip 2: 150 minutes of physical activity per week to relax your muscles and bones and stay healthy

In addition to a healthy diet, moderate exercise is equally important. It is recommended to engage in at least 150 minutes of moderate-intensity physical activity per week, such as brisk walking, dancing, Tai Chi, table tennis, badminton or cycling. You can also combine it with flexibility training such as stretching and yoga to help relieve tight muscles and reduce fat accumulation around the waist.

Tip 3: Learn how to measure your waist correctly so you can get the correct waist measurement

Stand naturally in the morning on an empty stomach, remove the clothes covering your waist, pass the tape measure around your waist, through the midline of the abdomen (the midpoint between the upper edge of the pelvis and the lower edge of the ribs), and make sure the tape measure is parallel to the ground, close to the skin but not squeezing, maintain normal breathing, and measure the waist circumference at the end of exhaling. In addition, the standard waist circumference for adult males should be less than 90 cm and for females less than 80 cm. For those who have never measured their waist circumference, it is recommended that you measure it immediately to check whether your own and your family's waist circumference exceeds the standard.

Tip 4: Relax the age limit for adult health checkups to detect and control health problems early

Since 2015, the National Health Service has further relaxed the age range for free adult health checks: every 5 years for those aged 30 to 39, every 3 years for those aged 40 to 64, and annually for those aged 65 and above. Regular health checks can detect indicators related to metabolic syndrome, such as waist circumference, blood pressure, blood sugar and blood lipids, which can help detect potential health problems early and intervene in time to effectively protect health.