You might be wondering what waist measurement has to do with your risk of diabetes. In Kenya, just like around the world, carrying extra weight around your middle increases your chances of developing type 2 diabetes. Waist measurement is a key factor in reducing diabetes risk in Kenya, and it’s important to understand why and how you can manage it effectively.
Your waist size can reveal a lot about your health. Carrying too much weight around your waist means that fat is building up around important organs like your liver and pancreas. This can lead to insulin resistance, which makes it harder for insulin to regulate your blood sugar levels, significantly increasing your risk of type 2 diabetes. Even if your overall weight and BMI are within a healthy range, having a large waist size puts you at a higher risk.
Many people might not realize the link between waist size and diabetes risk. Carrying excess fat around your abdomen can cause insulin resistance, leading to higher blood sugar levels and increasing your risk of diabetes. By paying attention to your waist measurement and taking steps to reduce it, you can lower your chances of developing type 2 diabetes.
You should make sure your overall weight and body mass index (BMI) are healthy, but even if they are, you may still be at risk of type 2 diabetes if you have a large waist measurement.
Measuring your waist is easy and can be done at home with a tape measure. Here’s how to do it:
This all depends on your gender and ethnicity. For a healthy measurement you need to aim to be less than:
This is because you have a higher risk of type 2 diabetes if you are of black or South Asian background. We have lots of information on your risk of diabetes, and what you can do to reduce it.
There are no shortcuts to reducing your waist size, but making small lifestyle changes can have a big impact over time. Here are three key strategies to help you get started:
Set clear goals to increase your activity level. Whether it's walking around your neighborhood, cycling, or playing a sport, regular physical activity is essential to shrinking your waistline.
Focus on a healthy, balanced diet with plenty of vegetables, whole grains, and lean proteins. Avoid sugary drinks and high-calorie snacks, which are common in urban areas.
It’s important to plan your meals and activity around your busy life. You can squeeze in short walks during breaks or try meal prepping to make healthier choices during the week.
You can download My weight-loss planner (PDF) to set goals and track your progress. By putting a plan in place and noting down your progress, you’ll be able to see the positive changes you’re making.
You don’t have to make these changes alone. In Kenya, many healthcare providers offer guidance on nutrition and exercise to help you reduce your waist measurement and lower your risk of type 2 diabetes. Talk to your doctor about local programs, and involve family and friends in your journey for better health. The more support you have, the easier it will be to stick to your goals. Even if you don’t have much time, just 10 minutes of walking or stretching can make a big difference. Try to fit in movement whenever possible—whether it’s dancing during a family celebration or playing with your kids at the park, every bit helps.
Small changes can lead to significant improvements in your health. Take control of your waist measurement today and reduce your risk of type 2 diabetes in Kenya.