1 in 3 men has a big belly: 5 tips to avoid metabolic syndrome

"Dad, I love you... But, Dad, haven't you gained weight again?" The waist circumference of a healthy adult male should be less than 90 cm. Exceeding the standard means excessive accumulation of visceral fat, which increases the risk of metabolic syndrome and cardiovascular disease. However, statistics from the National Health Administration found that in 2013, the proportion of males aged 19 and above in the country with waist circumference exceeding the standard reached 33.1%. On average, one in three men is a "big-bellied man." The government urges people to follow the five major health principles as early as possible to stay away from the threat of disease.

A survey conducted by the National Health Administration found that in 2013, more than 30% of men aged 19 and above had a waist circumference of more than 90 cm.

More than 60% of men over 40 with excessive waist circumference suffer from metabolic syndrome

According to the National Health Administration's "National Nutritional Health Status Change Survey", 720 male citizens aged 19 and above were actually measured, and it was found that the proportion of men aged 19 and above with a waist circumference greater than or equal to 90 cm has increased year by year, from 1982 to 1985 it was 11.0%, from 1994 to 1998 it was 25.4%, and in 2013 it rose to 33.1%. In the past 20 years, the proportion of men with big bellies has increased by about 2 times.

In addition, the National Health Administration analyzed the results of adult preventive health care service examinations from January to June 2013 and found that 53% of men aged 40 and above who received services were at high risk of metabolic syndrome, and 34.8% had been confirmed to have metabolic syndrome. It is worth noting that among men over 40 years old with abdominal obesity, the rate of metabolic syndrome is as high as 63.8%.

Chiu Shu-ti, director of the National Health Administration, reminds that the waist circumference of adult males should be less than 90 centimeters, because when the waist circumference exceeds 90 centimeters, it means that there is too much abdominal fat (visceral fat), which will affect the body's metabolism and lead to symptoms and diseases such as obesity, high blood sugar, high blood lipids, and high blood pressure.

A regular exercise habit can help relieve stress, reduce the formation of abdominal fat, and reduce the risk of metabolic syndrome.

[Five warning indicators for self-testing of metabolic syndrome]

How to tell if you have metabolic syndrome? The clinical diagnostic criteria are 5 items. If 3 or more of them are abnormal, it is considered metabolic syndrome. The test project indicators include:

1. Abdominal obesity: waist circumference ≥ 90 cm for men and ≥ 80 cm for women.

2. Rising blood pressure: systolic pressure ≧130 mmHg, diastolic pressure ≧85 mmHg.

3. High-density lipoprotein cholesterol is too low: <40 mg/dl for men and <50 mg/dl for women.

4. Increased fasting blood glucose level: fasting blood glucose level ≧100 mg/dl.

5. Elevated triglycerides: Triglycerides ≥ 150 mg/dl

【5 life tips to stay away from metabolic syndrome】

Tip 1: Eat smartly and healthily/ Remind dad to drink more boiled water instead of sugary drinks, eat until 80% full after each meal, eat five kinds of fruits and vegetables every day, and eat less fried food.

Tip 2: Move your hands and feet/ When the whole family has a meal together, take your dad for a half-hour walk after the meal. Alternatively, you can arrange outdoor leisure activities such as walking, playing ball, cycling, etc. on holidays to increase your dad’s exercise.

Tip 3: Don’t smoke and drink less / Encourage smoking fathers to attend the second-generation smoking cessation clinic, where professional doctors will help them quit smoking, and ask them to drink less.

Tip 4: Remove stress and gain energy / Remind dad that when he is under too much stress, he can try taking a hot bath, exercising, listening to music, chatting with friends, and cultivating legitimate personal interests, all of which can relieve stress.

Tip 5: Get checked and detect early / Ask dad to make full use of the free adult preventive health care services provided by the National Health Administration, and measure waist circumference and blood pressure regularly at home, so as to find out early whether he has problems such as obesity or metabolic syndrome, correct bad living habits early, and reduce the threat of metabolic syndrome to health.