When ideal weight does not mean healthy
In the minds of many people, a body mass index (BMI) of 18.5 to 24.9 is a sign of a healthy body. But in fact, many recent studies have warned: a person with a normal weight may still face serious health risks if their metabolism is unhealthy, a condition known as normal weight but unhealthy metabolism (MUNW).
MUNW often occurs in people with high visceral fat accumulation, insulin resistance, abnormal cholesterol levels or fatty liver. These are potential factors leading to diabetes, heart disease and stroke.
An analysis of more than 4 million people shows that people with MUNW have a 47% higher risk of death from all causes than those who are obese but metabolically healthy. In particular, the risk of death from heart disease in this group can double.
Why is metabolism more important than figure?
We often look at our weight to assess our health, but more importantly, how our bodies process energy, says Dr. Allison Herries, a nutritionist in the US. A neat-looking person can still carry the risk of cardiovascular disease due to visceral fat and dyslipidemia".
Warning signs of unhealthy metabolism include: large belly, high blood pressure, abnormal blood sugar, bad blood fat (lowHDL, high triglycerides). If three or more factors appear, the risk of metabolic syndrome will increase.
BMI is considered an easy-to- calculate and popular metric, but has many limitations. It does not reflect the fat - muscle - bone ratio or the location of fat accumulated in the body. Therefore, to assess health accurately, doctors often rely on blood tests, blood pressure measurements, liver ultrasounds and medical history.
What to do to reduce metabolic risks?
Experts say that a healthy lifestyle can improve metabolic health, regardless of weight. Some recommendations include:
Eat a balanced diet: Prioritize a Mediterranean or DASH diet, rich in vegetables, fruits, whole grains, and good fats.
Exercise regularly: Brisk walking, cycling or doing aerobics for at least 150 minutes per week, combined with strength training.
Get enough sleep: Maintain 7-8 hours/day, avoid lack or excessive sleep as both increase the risk of metabolic syndrome.
Limit alcohol: Drinking too much alcohol can easily cause fatty liver, reducing metabolic efficiency.
Regular health check-ups: Your doctor may prescribe medication to control blood sugar, blood lipids, or blood pressure if necessary.
Dr Herries emphasizes: Dont let your appearance deceive your health. Ideal weight does not mean good metabolism. Regular check-ups and lifestyle changes are the key to long-term health protection".
