You may have heard of the terms “apple” and “pear” being used to describe various body shapes, but do you understand their implications for your overall health? Experts suggest that your body shape can have a more significant influence on your well-being than your weight.
Body shape is determined by how fat is distributed in your body, which can be measured by the waist-to-hip ratio (WHR) or the waist-to-height ratio (WHtR). People with apple body shapes have more fat in the midsection and less in the legs, while people with pear body shapes have more fat in the hips and thighs and less in the midsection.
Why does this matter? Because apple body shapes are associated with higher levels of visceral fat, which is the fat that surrounds the organs and can cause inflammation and insulin resistance. Visceral fat is linked to a higher risk of heart disease, diabetes, stroke, and death than subcutaneous fat, which is the fat that lies under the skin.
“We have known for a while that excess fat around the middle is more detrimental to health than fat around the legs or hips. However, this study shows that it is not only the amount of fat stored around your middle that is important but also your overall body shape,” said Dr. Sanne Peters, a research fellow at The George Institute for Global Health, who co-authored a study that found that apple-shaped women were more likely to suffer heart attacks than pear-shaped women.
The study, published in the Journal of the American Heart Association, analyzed data from nearly 500,000 people aged 40 to 69 in the UK. It found that women with a high WHR had a 20% higher risk of heart attack than men with a high WHR, and a 10% higher risk than women with a low WHR. The researchers suggested that this may be because women tend to have more subcutaneous fat than men, which may have a protective effect against heart disease.
However, this does not mean that pear-shaped people are off the hook. Having too much fat anywhere in the body can still pose health risks, especially if it leads to obesity. Obesity is defined by the body mass index (BMI), which is calculated by dividing weight by height squared. A BMI of 25 or more is considered overweight, and a BMI of 30 or more is considered obese.
Obesity can increase the risk of various diseases, such as high blood pressure, high cholesterol, type 2 diabetes, osteoarthritis, sleep apnea, and some cancers. Therefore, it is important to maintain a healthy weight for your height, regardless of your body shape.
“The shape of your body is a result of your genes and your lifestyle. It’s not something you can change overnight, but you can take steps to improve your health and lower your risk of disease,” said Dr. Jennifer Robinson, a cardiologist and professor at the University of Iowa.
One of the most effective steps you can take is to lose belly fat, which can help reduce the health risks of apple body shapes. Losing belly fat can be achieved by following a healthy diet, exercising regularly, managing stress, and getting enough sleep.
“Belly fat is not only aesthetically undesirable but it also increases the risk of various diseases. We all want to get rid of it, but it’s not easy. You need to follow a balanced diet that includes complex carbohydrates, lean proteins, healthy fats, and plenty of fruits and vegetables,” said Dr. Shikha Sharma, a nutritionist and wellness expert.
Exercise is also crucial for burning calories and improving metabolism. “The most effective type of exercise to burn unhealthy belly fat is aerobic exercise. This includes walking, running, cycling, swimming or any other activity that gets your heart rate up,” said Dr. Michael Jensen, an endocrinologist and obesity researcher at Mayo Clinic.
Stress and sleep are also factors that affect belly fat. Stress can trigger the release of cortisol, a hormone that promotes fat storage in the abdomen. Sleep deprivation can disrupt the hormones that regulate appetite and metabolism. Therefore, it is important to find healthy ways to cope with stress and get at least seven hours of sleep per night.
By following these tips, you can improve your body shape and your health. Remember that your body shape is not a fixed trait that you have no control over. It is a reflection of your lifestyle choices that you can change for the better.
Relevant articles:
– ‘Apple’ Body Shape: Does It Matter for Health?, Healthline, June 23, 2020
– Apple-shaped body type may increase risk of heart disease, diabetes, The Indian Express, August 28, 2023
– How to lose belly fat if you have an apple-shaped body, Times of India, August 27, 2023
– Apple-shaped women more likely to suffer heart attacks than pear-shaped females, The Telegraph, August 25, 2023