Understanding the Importance of Waist to Hip Ratio During Menopause
Written and edited by Sarah Bonza MD, MPH, FAAFP, DipABLM, NBC-HWC
Understanding Menopause: Changes in Body Fat Distribution
As women approach and experience menopause, their bodies undergo significant changes, many of which can impact long-term health (Marlatt et al., 2021). Among these changes, one notable change is the shift in fat distribution, particularly an increase in waist girth (Fenton, 2021). Tracking and understanding your waist-to-hip ratio during the menopause transition is important for several reasons (Marlatt et al., 2021). Firstly, measuring your waist-to-hip ratio provides valuable information about your body composition and overall health. It can help identify the distribution of fat in your body, specifically the amount of visceral adipose tissue (fat that surrounds your internal organs), which is associated with an increased risk of chronic inflammation and chronic diseases such as cardiovascular disease, type 2 diabetes, and certain types of cancer. Secondly, tracking your waist-to-hip ratio during menopause can help you monitor changes in your body shape and potentially detect early signs of weight gain or increased abdominal fat, which is common during this stage of life.
The Impact of Menopause on Waist to Hip Ratio
During menopause, a decrease in estrogen levels contributes to an increase in waist girth and redistribution of fat from the hips and thighs to the abdominal area. This change in fat distribution, often referred to as central or abdominal obesity, is associated with an increased risk of health problems (Fenton, 2021). Studies have shown that women with higher waist to hip ratios have an increased risk of developing cardiovascular disease, metabolic syndrome, and other obesity-related complications (Marlatt et al., 2021). Additionally, waist to hip ratio has been found to be a better predictor of these health risks compared to overall body mass index alone (Andò et al., 2019).
Tracking Waist to Hip Ratio for Long-Term Health
Understanding and tracking your waist to hip ratio during menopause can help you assess your risk for chronic diseases and make informed decisions about your health (Kodoth et al., 2022). By regularly monitoring your waist to hip ratio, you can identify any changes in body composition and take appropriate steps to maintain or improve your health. Maintaining a healthy waist to hip ratio involves a combination of regular physical activity, a balanced and nutritious diet, stress management, and maintaining a healthy weight through lifestyle choices.
A Step-by-Step Guide to Measuring Waist to Hip Ratio
Measuring your waist-to-hip ratio is a simple process that can be done at home.
To measure your waist to hip ratio, you will need a flexible measuring tape and a mirror if necessary.
First, locate the narrowest part of your waist and measure its circumference using the measuring tape.
Make sure the tape is snug but not too tight.
Next, find the widest part of your hips and measure its circumference. Again, make sure the tape is snug but not too tight.
Finally, divide the waist measurement by the hip measurement to calculate your waist to hip ratio.
For example, if your waist measurement is 30 inches and your hip measurement is 40 inches, your waist to hip ratio would be 0.75 (30/40=0.75).
Interpreting Your Waist to Hip Ratio Measurements
Interpreting your waist to hip ratio measurements can provide insight into your health risks.
It’s important to note that these categories serve as a general guide and that individual risk factors can vary. A WHR above 0.85 for women indicates a higher risk for health conditions such as heart disease, type 2 diabetes, and other metabolic syndromes. This table underscores the importance of maintaining a healthy WHR through balanced diet, regular exercise, and lifestyle management, especially during and after the menopause transition when hormonal changes can significantly impact fat distribution and overall health risk. (Sakal et al., 2020)
Estrogen Decline and Its Effects on Women’s Body Fat
During menopause, a woman’s estrogen levels decline, leading to changes in body fat distribution (Wing et al., 1991).This decrease in estrogen levels is associated with an increase in visceral adipose tissue, which is fat stored around the organs in the abdominal area. Visceral adipose tissue is metabolically active and can lead to chronic inflammation, insulin resistance, and an increased risk of cardiovascular diseases and other metabolic disorders.
Proactive Health Management During the Menopause Transition
Monitoring and managing your waist-to-hip ratio can help reduce the risks associated with increased abdominal fat and visceral adipose tissue. Regular exercise, including both cardiovascular exercises and strength training, can help reduce overall body fat and maintain a healthy waist-to-hip ratio. Additionally, adopting a balanced and nutritious diet that focuses on whole foods and limits processed and sugary foods can support weight management and reduce the accumulation of visceral adipose tissue. By understanding the significance of waist to hip ratio during menopause and taking proactive steps to maintain a healthy ratio, women can reduce their risk of cardiovascular and metabolic diseases and improve their overall health and well-being during this transitional period
References
- Andò, S., Gelsomino, L., Panza, S., Giordano, C., Bonofiglio, D., Barone, I., & Catalano, S. (2019, January 9). Obesity, Leptin and Breast Cancer: Epidemiological Evidence and Proposed Mechanisms. https://doi.org/10.3390/cancers11010062
- Fenton, A. (2021, January 1). Weight, shape, and body composition changes at menopause. https://doi.org/10.4103/jmh.jmh_123_21
- Kodoth, V., Scaccia, S., & Aggarwal, B. (2022, June 1). Adverse Changes in Body Composition During the Menopausal Transition and Relation to Cardiovascular Risk: A Contemporary Review. https://doi.org/10.1089/whr.2021.0119
- Marlatt, K L., Pitynski-Miller, D R., Gavin, K M., Moreau, K L., Melanson, E L., Santoro, N., & Kohrt, W M. (2021, December 21). Body composition and cardiometabolic health across the menopause transition. https://doi.org/10.1002/oby.23289
- Sakal, I D A., Suaiee, A., Alafe, A., Khalefa, B I., Abogela, E., Belhaj, M., & Alshomate, A. (2020, April 25). Waist-hip ratio, body mass index and risk of chronic medical condition in women aged 30 years and above: a cross-sectional study. https://doi.org/10.46624/bjmhr.2020.v7.i4.005
- Wing, R., Matthews, K A., Kuller, L H., Meilahn, E N., & Plantinga, P. (1991, September 1). Waist to hip ratio in middle-aged women. Associations with behavioral and psychosocial factors and with changes in cardiovascular risk factors.. https://doi.org/10.1161/01.atv.11.5.1250
