Nutrition expert Dr. Isabel Viña: "We can intuit that the liver accumulates excess fat by measuring our waist."

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 home

Detecting 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.

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.