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Keep Waist Circumference Under Control to Reduce the Risk of Metabolic Syndromes and Maintain Good Health

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  • Modify Date:Modify Date:2021/12/01
  • Publish Date:Publish Date:2021/09/15

    During the pandemic, most people stayed at home and remained sedentary for a long time. If your dietary habit prefer foods high in fat, sugarand salt, the accumulated  unhealthy lifestyle habits are likely to cause health problems such as blood pressure, waist circumference, and body weight exceeding the normal values, which could lead to increased risk of metabolic syndromes and chroic diseases.

    According to Taiwan’s statistics on the causes of death in 2020, more than half of ten leading causes of death are chronic diseases (Figure1). The common risk factor of these chronic diseases, especially heart disease, cerebrovascular disease, diabetes, hypertensive disease, nephritis, nephropathy syndrome and nephropathy, is metabolic syndrome. Metabolic syndrome includes five risk factors: thick waist circumference, high blood pressure, high GLU-AC, abnormal blood lipids, and low high-density lipoprotein cholesterol (LDL). Among them, waist circumference is the easiest indicator to determine metabolic syndrome, and it is also the easiest for people to exceed the standard. If the adult male waist circumference is greater or equal to 90 cm, and greater or equal to 80cm for female, then the waist circumference is too thick, indicating presence of abdominal obesity and more visceral fat. The accumulation of adipose tissue in the abdomen will affect the body's metabolism, leading to evelated levels of blood triglycerides and blood sugar, which increases the risk of cardiovascular disease and diabetes. Health Promotion Administration reminds people over the age of 40 to pay attention to the red letters in  health check reports, and understand their blood pressure, body weight, waist circumference, and take on health management early to avoid chronic diseases.

3.6 out of every 10 middle-aged people have metabolic syndrome, up to nearly 50% have thick waist.


  A 55-year-old Mr. Chen is usually busy at work, often eating irregularly and uninhibited. He is obese (BMI27) and his  waist circumference is up to 100 cm. However, Mr. Chen paid no attention to it, until the employee physical examination revealed that his blood pressure, blood sugar, and blood lipid levels have all exceeded the normal values, and was diagnosed with a variety of cardiovascular diseases. If he continues to pay no attention to his health, his life may be threatened. Mr. Chen realizes that the situation is serious and determines to cooperate with the doctor to adjust his diet and lifestyle, and cultivate exercise habits to  actively manage his own health.

    The middle-age is the period where health warning signs begin to appear. According to the analysis of Adult Preventive Health Service data of Health Promotion Administration in 2018, 3.6 out of every 10 people have metabolic syndrome (Table 2), and nearly 50% have thick waist circumference. Thick waist circumference and overweight or obesity accouneds for 39%, while overweight or obesity and pre-hypertension accounted for 36%. If not controlled, these people will have a high risk of becoming chronic disease patients in the future. Therefore, if you want to stay away from metabolic syndrome, you should start with self-health management, especially those with three-highs, thick waists, and overweight people, who often easily neglect the issue as there are no obvious symptoms of physical discomforts.

Four tips for self-health management to stay away from metabolic syndrome.


    Director-General Chao Chun Wu of Health Promotion Administration urged that metabolic syndrome is a precursor to chronic diseases such as the three highs, diabetes, heart disease, and stroke. Through the four key methods of self-health management to prevent metabolic syndrome, it is hoped that personal health management can also be implemented during the pandemic prevention period. You will become healthier if you carry outthe following four tips faithfully:

1.Take 10 minutes to measure blood pressure, waist circumference and weight after waking up in the morning: self-health management needs to be implemented during daily life.. Take 10 minutes everyday to measure blood pressure, waist circumference and weight after waking up in the morning, in order to keep track of  personal health status in real time. Follow-up on monitoring and treatment as soon as possible to reduce the threat of metabolic syndrome.

2.Healthy diet: Refer to the My Meal plate and consume six major food groups in an appropriate amount. When cooking yourself or eating out, try to follow to these advices: drink a glass of milk twice a day, eats fist-sized amount of fruits for every meal, slightly larger amount of vegetables than fruits, same amount of rice as vegetables, palm-sized amount of protein foods, and one teaspoon of nuts and seeds to meet various nutrient requirements.

3.Sit less and exercise more for 30 minutes:Reduce sedentary time and develop a habit of exercising at least 5 times a week for 30 minutes each time. For home exercise, please refer to the multimedia video "My Home Is also a Gym" on the HPA’s Health 99 website. Exercise to maintain a healthy physique.

4. Try not to smoke tobacco and drink alcohol, and avoid staying up late: implement a good lifestyle such as not smoking, drink less alcohol, and maintaining a normal daily routine to stay away from metabolic syndrome.



Metabolic Syndrome Study Manual 

Three-Highs prevention


My Meal plate


My Home Is also a Gym-eldest                                                                


Figure 1:Ministry of Health and Welfare announce statistics on ten leading causes of death in Taiwan, 2020

1.Malignant neoplasm (cancer)

2.Heart disease


4.Cerebrovascular disease


6.Accident injury

7.Hypertensive disease

8.Chronic lower respiratory disease

9.Nephritis, nephropathy syndrome and nephropathy

10.Chronic liver disease and liver cirrhosis



Table 2metabolic syndrome-related data of people over 40 years old


Metabolic syndrome


Thick waist circumference


Thick waist circumference and overweight or obesity


overweight or obesity and pre-hypertension


Source: 2018 Adult Preventive Health Service data