Body composition becomes increasingly important during perimenopause and menopause as hormonal changes lead to a redistribution of body fat and an increase in visceral fat. While BMI (Body Mass Index) has long been used as a measurement of health, it is outdated and does not provide an accurate picture of body composition or fat distribution. Instead, methods like waist-to-hip ratio are more effective in assessing health risks and guiding health improvement strategies.
Types of Body Fat: Subcutaneous vs. Visceral
- Subcutaneous Fat
- Found just beneath the skin.
- Acts as an energy reserve and provides insulation.
- While excess subcutaneous fat can be concerning, it is less harmful than visceral fat.
- Visceral Fat
- Stored deep within the abdominal cavity, surrounding organs.
- Increases during perimenopause and menopause due to lower estrogen levels, leading to a redistribution of body fat from hips and thighs to the abdomen.
- Associated with serious health risks, including insulin resistance, metabolic syndrome, cardiovascular disease, and type 2 diabetes.
Why BMI is Inaccurate
BMI is a simple calculation based on height and weight. However, it:
- Does not differentiate between fat, muscle, and bone.
- Fails to indicate fat distribution.
- Provides no insight into metabolic health.
For example, two individuals with the same BMI could have vastly different health profiles depending on their muscle mass and fat distribution.
Waist-to-Hip Ratio: A Better Measure
The waist-to-hip ratio (WHR) is a simple yet effective way to assess body fat distribution and associated health risks. WHR is particularly important during perimenopause and menopause, as visceral fat tends to accumulate in the abdominal area.
How to Measure WHR at Home
- Waist Measurement:
- Use a measuring tape to measure the narrowest part of your waist, just above the belly button.
- Hip Measurement:
- Measure the widest part of your hips and buttocks.
- Calculate WHR:
- Divide your waist measurement by your hip measurement.
WHR Risk Categories for Women
- Low Risk: WHR < 0.8
- Moderate Risk: WHR 0.8–0.85
- High Risk: WHR > 0.85
Health Risks of High Waist-to-Hip Ratio
A high WHR indicates increased visceral fat and is associated with:
- Metabolic Syndrome: A cluster of conditions including high blood pressure, high blood sugar, and abnormal cholesterol levels.
- Type 2 Diabetes: Insulin resistance worsens with increased visceral fat.
- Heart Disease: Excess visceral fat contributes to chronic inflammation and arterial damage.
- Hormonal Imbalances: Visceral fat produces inflammatory substances that can disrupt estrogen, progesterone, and testosterone levels.
Improving Waist-to-Hip Ratio
Reducing visceral fat and improving WHR requires a holistic approach combining diet, exercise, and lifestyle changes.
1. Dietary Strategies
- Focus on Whole Foods: Prioritize vegetables, fruits, lean proteins, and healthy fats.
- Reduce Refined Carbohydrates and Sugars: These contribute to fat storage, particularly in the abdominal area.
- Increase Fiber Intake: Fiber-rich foods like legumes, whole grains, and leafy greens improve satiety and reduce fat accumulation.
- Balance Macros: Include a balance of protein, fats, and carbs tailored to your activity level and goals.
2. Exercise
- Strength Training: Builds muscle, boosts metabolism, and reduces fat. Aim for 2–3 sessions per week.
- Cardiovascular Exercise: Moderate-intensity activities like walking, cycling, or swimming support fat loss.
- High-Intensity Interval Training (HIIT): Alternating short bursts of high-intensity exercise with recovery improves visceral fat reduction.
3. Lifestyle Modifications
- Manage Stress: Chronic stress raises cortisol, which increases abdominal fat. Incorporate stress-reduction techniques like yoga, meditation, or journaling.
- Prioritize Sleep: Poor sleep disrupts hormones that regulate appetite and fat storage. Aim for 7–8 hours per night.
- Limit Alcohol: Excessive consumption contributes to fat storage, particularly in the abdominal area.
Further Reading and Resources
- Next Level by Dr. Stracey Sims
- Burn Fat, Feed Muscle by Tom Venuto
- Research Articles:
Body Composition Support at Antigravity Wellness
At Antigravity Wellness, we prioritize waist-to-hip ratio as a key metric of health. Along with functional labs and systems analysis, we create comprehensive plans to improve body composition for metabolic health, longevity, and aesthetics.
If you’re ready to take control of your health and improve your body composition, schedule a brief initial consult today. Our telemedicine practice serves women in Washington and Oregon, offering expert care tailored to your unique needs.
