Abdomen and neck under a meter, the numbers that matter more than the scale

You can be of normal weight and still be at high risk of developing type 2 diabetes, metabolic syndrome, cardiovascular disease, and other chronic conditions. To determine whether you're truly healthy, simply stepping on the scale isn't enough: you need to take a simple tape measure and measure your abdomen and neck. This is one of the messages emerging from the experiential format "Staying Healthy: Instructions for Use," created by wellness expert Angelica Amodei and currently being hosted in Naples' Stazione Marittima as part of the Dmed – Mediterranean Diet Exhibition, which brings together experts to discuss global wellness. The focus of the debate is prevention and longevity, with particular attention to the role of visceral fat, which accumulates around internal organs and represents a major risk factor for metabolic and cardiovascular health. "Today we know that you can be of normal weight and still have a high metabolic risk," explains Luigi Barrea, Professor of Clinical Nutrition and Applied Dietetics at UniPegaso University and Vice President of the Italian Obesity Society (SIO) of the Campania Region. "This is why body weight isn't enough. Waist circumference and neck circumference are two simple parameters that can provide valuable information." Particular attention should be paid to waist circumference, one of the most reliable indicators for assessing the risk associated with visceral fat. 

"The measurement is taken standing, with the abdomen relaxed, after a normal exhalation, placing the tape measure halfway between the last rib and the iliac crest, the uppermost bone of the pelvis. In women, a circumference of less than 80 centimeters indicates low risk; between 80 and 87 centimeters, the risk is increased; from 88 centimeters onwards, the metabolic and cardiovascular risk becomes elevated. In men, the risk increases above 94 centimeters and becomes elevated above 102 centimeters," says Barrera, who also mentions a "parameter that is still little-known but increasingly studied by the scientific community: neck circumference." The measurement "is taken in a standing position, with the tape measure placed horizontally around the neck, just below the Adam's apple in men and at the point of greatest circumference in women, without compressing the tissues. A particularly large neck circumference can be a major warning sign,” Barrea emphasizes. “Values ​​above 44 centimeters are associated with an increased risk of obstructive sleep apnea, a condition that can have significant repercussions on cardiovascular health. Numerous clinical studies have also highlighted a correlation between increased neck circumference, insulin resistance, type 2 diabetes, and metabolic alterations.” 

Alongside nutrition, the second key factor is exercise. "Physical activity is the most powerful prevention tool we have," says Niccolò Famiglietti, personal trainer and expert in physical activity and wellness. "You don't necessarily need hours in the gym. Even five or ten minutes of physical activity spread throughout the day can make a difference. So-called exercise snacks help improve circulation, control blood sugar, combat a sedentary lifestyle, and keep the metabolism active." From morning warm-ups to a walk after lunch, to breathing and stretching exercises before bed, exercise is considered a simple yet effective tool for improving overall well-being and reducing the risk of numerous chronic diseases. Particularly important, according to Famiglietti, is walking after meals: even ten minutes is enough to help reduce blood sugar spikes and improve the body's metabolic response. Finally, the Mediterranean diet plays a central role as a model for prevention and health.  

"Eating healthily doesn't mean deprivation. The Mediterranean diet is a lifestyle model that teaches you to properly combine foods, valuing quality, balance, and variety. Along with physical activity, it represents one of the most effective tools for living longer and healthier. Longevity depends not only on genetics, but above all on daily choices. A balanced diet, regular exercise, visceral fat management, and attention to your body's signals represent the most solid foundations for adding not just years to your life, but life to your years," concludes Barrera. 

(Adnkronos)