Nutrition expert Dr. Isabel Viña: "We can intuit that the liver accumulates excess fat by measuring our waist."
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Your waist circumference could say much more about your health than you imagine. This is the warning from Dr. Isabel Viña , a specialist in Endocrinology and Nutrition, who has explained on social media how a seemingly simple measurement can help us detect signs of a silent but widespread problem: metabolic fatty liver disease . This condition, which affects more than one in four people, is characterized by a liver fat accumulation of more than 5%, even in people of normal weight.
"We're experiencing excess fat in an organ that shouldn't have any," Viña states in one of her educational videos. She explains that this accumulation of fat disrupts key physiological functions of the liver , such as the detoxification of drugs, hormones, and environmental toxins, as well as the synthesis of cholesterol and triglycerides and the regulation of blood sugar. All of this can lead to imbalances in fat and sugar metabolism , as well as insulin resistance.
The test you can do at homeDetecting an inflamed liver due to fat accumulation usually requires imaging studies or specific tests. However, as Dr. Viña explains, there is a practical indicator that anyone can monitor at home: waist circumference . "We can sense that our liver is accumulating excess fat by measuring our waist circumference," she says. While it doesn't replace a clinical diagnosis, it can be an early warning sign.
For this measurement to be useful, it's important to perform it properly. Here are the nutrition expert's recommendations:
- Stand with your feet shoulder-width apart and without tight clothing.
- Place a tape measure around your abdomen, at the level of your hipbone, usually at the level of your navel.
- Wrap it around your waist, making sure the tape is snug but not constricting and doesn't "suck in your stomach."
- Take the measurement at the end of a normal exhalation, without holding your breath.
@isabelvinabas Fatty liver How can you tell if you have fatty liver? Although this is an indirect approximation, a good way to intuit if we have excess fat in the liver and even an inadequate insulin metabolism would be by measuring the waist circumference 📝 There are different values depending on the medical societies: according to the European Group for the Study of Insulin Resistance (EGIR), a waist circumference greater than or equal to 80 cm in women and 94 cm in men is a marker of insulin resistance (it is the strictest criterion and the one I would like to apply 🤪). However, the International Diabetes Federation (IDF) and the International Association for the Study of Obesity (IASO) adjust the values by region, making it so that in Europe and America (north, central and south), a circumference greater than or equal to 88 cm in women and 102 cm in men is considered high. 📌📍Note: To measure your waist circumference correctly, follow these steps: • Stand without tight clothing, with your feet shoulder-width apart. • Place a tape measure around your body, at the top of your hipbone, which is usually at the level of your navel. • Circle your waist, making sure it's snug, but not constricting or sucking in your stomach (let's not cheat). • Take the measurement at the end of a normal exhalation, without holding your breath. Foods: include fiber and mono and polyunsaturated fatty acids in your diet: vegetables, legumes, nutritional yeast, mushrooms, nuts, extra virgin olive oil, pumpkin, flax or chia seeds, whole fruit, whole grains and omega 3 fatty acids. Supplementation: berberine, milk thistle extract standardized by silymarin, gymnema sylvestre, vitamin C, E, N-acetylcysteine, turmeric, ... If you tell me which one, I would say my metabolicMax but choose, in case you want, and as long as EVERYTHING else is covered, the one that generates the most confidence ☺️ Any extra questions I will gladly read you 🥰
♬ Original sound - Isabel Vina
Regarding values, there are different criteria depending on the medical entity. The European Group for the Study of Insulin Resistance (EGIR) considers that a circumference greater than or equal to 80 cm in women and 94 cm in men may be indicative of insulin resistance. Meanwhile, the International Diabetes Federation (IDF) and the International Association for the Study of Obesity (IASO) adjust these values by region, setting them at 88 cm for women and 102 cm for men in Europe and the Americas.
In addition to measuring liver fat, Viña also explains what can be done to reduce liver fat. First, she highlights the importance of regular exercise , which has been shown to reduce fat content even without weight loss. Second, she recommends prioritizing fiber and mono- and polyunsaturated fats , found in foods like avocado, nuts, and olive oil. Finally, she mentions that some supplements like milk thistle, berberine, vitamin C, and turmeric can help reduce liver inflammation.
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