“What Your Body Shape Says About Your Health?”

One Piece of the Puzzle: Your body shape can say quite a bit about your health. But it’s important to remember that it’s just one factor. People of all shapes and sizes can be healthy -- or at risk for problems like heart disease or diabetes. You should see your doctor for regular checkups to test your blood pressure, cholesterol, and other measures of your health.

 Ectomorph: One system separates body shapes into “somatotypes.” The ectomorph type has a narrower frame, thinner bones, and smaller joints, and may be flatter in the chest and butt. Think of the typical build of a distance runner, fashion model, or ballerina. Though you may look skinny and find it hard to put on weight, you can have more body fat than you think, especially as you age. That’s because your body often processes food quickly, which makes it harder to build muscle.

Endomorph: This somatotype usually has more body fat and muscle, smaller shoulders, shorter limbs, and larger bone structure. Think of football linemen, shot put throwers, or curvier women.  You may gain weight easily, especially in your lower belly and hips, and find it harder to lose. This may be in part because your body is more likely to store “high carb” foods as fat instead of burning them.

Mesomorph: This somatotype has an athletic, strong build with wide shoulders, a narrow waist, and low body fat. Think of the typical build of sprinters or soccer players. Because you’re naturally strong and lose and gain weight easily, your body type is well-suited to muscle-building activities like bodybuilding. 

Pear Shape: It combines a slimmer “ectomorph” upper body with an “endomorph” lower body. People with this shape have extra fat in the hip and thigh area. It’s more common among women, and it may be part of the reason they often live longer than men. That could be because belly fat, more common in men, is linked to more health problems than lower-body fat. One study found that in some cases fat in the hips and thighs was linked to lower odds for some diseases.

Apple Shape: Also called a “beer belly,” it means you have more fat stored around your stomach, while your lower body stays thin. It’s more common in men, and it's worse for your health than the pear shape. That’s because belly fat is often a sign that you have more fat deeper inside, around your internal organs, as opposed to just beneath the skin. That kind is more closely linked to heart disease, cancer, type 2 diabetes, and high cholesterol.

Body Mass Index (BMI): Doctors don’t rely on body shape alone to know how healthy you are. They use a few tools to measure how much body fat you have, and BMI is one of them. It’s a number calculated from your height and weight. A score of 25 or more suggests you’re overweight; 30 or more points to obesity. But it doesn’t measure body fat directly or tell you where in your body the fat tends to live.

 Waist Size: This is a simple way to measure how much fat you have around your belly, which can tell you your odds for health problems, like heart disease and type 2 diabetes. To check yours, line up a measuring tape with your belly button and wind it once around. (Don’t suck in your stomach when you measure.) In women, 35 inches or more is a sign of too much belly fat. In men, it’s 40 inches. These numbers may vary slightly if you have a very large body size.

Waist-to-Hip Ratio: It’s another way to gauge the fat around your midsection. Measure your waist just above your belly button and divide that by the measure of your hips at their widest point. Anything greater than 0.85 for women or 0.9 for men puts you in the danger zone for health problems. Is it a better measure than just your waist size? The research isn’t clear. But many studies suggest that both do a good job of predicting health risks.

Bigger Thighs, Better Health? Scientists studied about 3,000 adults for more than 12 years and found those whose thighs measured less than 24 1/2 inches were more likely to have heart disease and other health problems. And the problem got worse as thighs got thinner. However, the study didn’t track whether the people’s thighs were larger because of fat, muscle, or both, so it’s hard to tell why they were better off. 

Arm Yourself: When doctors kept track of 4,000 men between ages 60 and 79 to figure out their body composition, they found that along with slimmer waists, bigger arms seemed to predict longer life and better health. Those who had larger mid-arm muscle measurements lived longer. It may simply be that muscular arms reflect a healthier lifestyle, but the muscle itself may also help. 

Exercise to Stay in Shape: Often, your body shape is something you’re born with. But no matter what you look like, there are lots of things you can do to be healthy. Exercise can help you get rid of deeper fat and build muscle, even if your weight stays the same. And if you lose weight, regular workouts can help you keep it off. Try to get at least 30 minutes of moderate exercise on most days of the week. Building muscle with weights or yoga can also help. 

Eat for a Healthy Body Shape: Trans fats and sweetened foods and drinks seem to boost belly fat. Eat a diet focused on vegetables, fruits, and whole grains. And look for lean protein like skinless chicken, fish, eggs, beans, and low-fat dairy.

Reviewed by: Melinda Ratini, DO, MS on March 12, 2018

Sources:

American Council on Exercise: “How to Eat and Train for an Ectomorph Body Type,” “How to Eat and Train for an Endomorph Body Type,” “How to Eat and Train for a Mesomorph Body Type.”
CDC: “Knowing is Not Enough—Act on Your Family Health History,” “Body Mass Index (BMI).”
Cleveland Clinic: “Weight Management & Obesity,” “Physical Examination.”
Harvard T.H. Chan School of Public Health: “Waist Size Matters.”
Harvard Health Publishing: “Taking aim at belly fat,” “Big thighs may be wise.”
Mayo Clinic: “Men's health: Checkups and screenings are key.”
The Harvard Clinical And Translational Science Center: “Somatotypes.”
University of Houston Center For Wellness Without Borders: “The 3 Somatotypes.”

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“Superfoods for Superwomen”

You love to eat, but you also love to feel great. You can do both if you choose foods that make you smarter, leaner, stronger—and then use them in tasty new ways.

We’ve made that easy to do with Health’s top 10 superfoods for women. They were selected by our panel of experts for their mega benefits—from bone building and energy boosting to fat busting and disease fighting.

What’s Even More Delicious: When you mix and match these America’s Healthiest choices, you get super combos with even more power—a breakfast that’s good for your heart, a dinner that fights cancer, a sweet treat that helps keep your tummy calm and mind sharp. Plus, we’ve rounded up 15 delicious, benefit-packed runners-up, too. So read on (and start eating) for a super you.

Wild Alaskan Salmon: “It’s all about omega-3s,” says health guru Andrew Weil, MD, explaining why fish like sockeye top his must-eat list for women. All of our experts agreed: wild salmon packs a wallop with two kinds of heart-healthy omega-3s, including DHA, a fatty acid essential for a healthy pregnancy. Omega-3s also boost mood, fight depression, and may protect against Alzheimer’s disease and cancer. Add in salmon’s lean protein and vitamin D (a critical nutrient many women lack), and you’ve got yourself a near-perfect food. How much you need: Eat at least two servings of a fatty fish like salmon a week, the American Heart Association recommends. Can’t find it fresh? Canned wild Alaskan salmon is almost as good, says Steven Pratt, MD, author of SuperFoods Rx and SuperHealth.

Wild Blueberries: If berries are nutritional treasures, wild blueberries are the crown jewels. “They’re truly one of nature’s ultimate anti-aging foods,” says Kate Geagan, MS, RD, author of Go Green Get Lean. Research suggests the tiny gems not only help prevent memory loss but also may improve motor skills and help lower blood pressure. Another reason to love ’em: they’re high in antioxidants that help fight wrinkles. Why choose wild? When scientists at Cornell University came up with a new way of testing the antioxidant activity in foods, wild blueberries scored the highest. They have compounds called anthocyanins, one of the most powerful forms of antioxidants. Another plus: at only 80 calories a cup, you can eat them without guilt. How much you need: Aim for a half-cup to one cup of any kind of berries a day, but mix in wild blueberries as much as possible. Many supermarkets carry them frozen.

Oats: We all know that oats can help lower cholesterol. Now scientists say oats, rich in soluble and insoluble fiber, are also good for helping you feel full so you can control your weight. They keep you regular, too. Which type of oats should you choose? If you’re making oatmeal, steel-cut oats take longer to cook than rolled oats but deliver more fiber, says Health Senior Food and Nutrition Editor Frances Largeman-Roth, RD. Always in a morning rush? Instant works, too. How much you need: Add oats (and other whole grains) to your diet throughout the day. The American Heart Association recommends 25 to 30 grams of dietary fiber a day—that’s about six times the amount of fiber in an average serving of oatmeal. So eat up!

Broccoli: This humble vegetable is a winner, thanks to research that suggests the chemicals in cruciferous vegetables, especially broccoli, may help prevent breast cancer by fighting excess estrogen. Rich in vitamin C and a good source of vitamin A, broccoli helps you feel full on less than 30 calories per serving. And it gets bonus points for fiber, folate (folic acid), calcium, iron, and potassium. Cooked or raw, broccoli delivers a nutrient punch, says John La Puma, MD, host of What’s Cooking With ChefMD? and author of ChefMD’s Big Book of Culinary Medicine. How much you need: Eat two or more half-cup servings of cooked broccoli per week.

Walnuts: "Protein, fiber, vitamins, minerals, and omega-3s—what else is there to say?” asks David L. Katz, MD, MPH, associate professor at the Yale School of Medicine. Eating just a handful of walnuts a day can help you lower cholesterol, boost brain power, sleep better, cope with stress, prevent heart disease, fight cancer, and more. In fact, a new study showed that walnuts appeared to lower the risk of breast cancer in mice. How much you need: Have one ounce (about 12 walnut halves) daily.

Avocados: Yes, they’re high in fat. But in this case that’s not a bad thing. “We shouldn’t be so fatphobic,” says Cheryl Forberg, RD, nutritionist for The Biggest Loser and author of Positively Ageless. The heart-healthy monounsaturated fatty acids (MUFAs) in avocados can actually help you lose belly fat, a risk factor for heart disease and even some fertility problems. Avocados also pack high amounts of potassium, magnesium, folate, protein, and vitamins B6, E, and K. Add to that fiber and cholesterol-lowering plant sterols, and you have one nutrient-dense food. How much you need: Limit yourself to one-quarter to one-half an avocado a day.

Red Beans: Beans of any kind are nutrition dynamos. But red beans made our top 10 list for several reasons: they’re rich in antioxidants and packed with protein, folate, minerals, and fiber, including resistant starch. “That’s the hot new thing in fiber research,” says Health Contributing Editor Maureen Callahan, MS, RD. Resistant starch seems to have several important benefits, like boosting the body’s ability to burn fat, helping you feel full, controlling blood sugars, and even reducing cancer risk. Don’t have time to cook a pot of dried beans? Canned beans are a good option, too, says Liz Applegate, PhD, director of sports nutrition at the University of California, Davis. How much you need: Enjoy three cups of cooked beans a week. Worried about getting gassy? Build up slowly, David Grotto, RD, suggests. Start with one tablespoon of beans a day and double the amount each week. Rinsing canned beans before using also eases the problem.

Greek Yogurt: We love its thick, creamy texture and tangy taste. But when it comes to yogurt, there are plenty more reasons you’ll want to go Greek. “It’s rich in calcium and good for our bones,” dietitian Kate Geagan says. In fact, one serving supplies nearly one-fourth of a woman’s daily calcium needs, and the fat-free variety is packed with twice as much protein as regular yogurt. Fat-free Greek yogurt is also high in probiotics, cultures that can help ease irritable bowel syndrome, a condition that affects mostly women. And even though the evidence is inconclusive, some experts say probiotics help boost immunity—a plus during flu season. How much you need: Have at least three servings of dairy a day; fat-free Greek yogurt is a good choice. “It’s a healthy swap for artery-clogging sour cream,” Geagan says.

Olive Oil: No list would be complete without this flavorful oil. A staple of the Mediterranean Diet, it has long been linked to heart health and longevity. But mounting evidence shows that olive oil may be good for your brain, too. A study from Columbia University suggests that sticking to a Mediterranean diet not only protects against Alzheimer’s disease but also helps with mild fuzzy thinking. And that’s not all: findings from a 2008 study in Spain suggested that compounds in extra-virgin olive oil seem to fight certain kinds of breast cancer. Want to get more of this healthy staple in your diet? Substitute olive oil for other fats: use it on bread instead of butter and in the place of less-healthy cooking oils. How much you need: Get two tablespoons a day; it may lower your risk of heart disease.

Dark Chocolate: It’s “the food you love that loves you back,” Dr. Katz says. Rich in heart- protective antioxidants, dark chocolate can help reduce the risk of stroke and heart disease. It’s loaded with magnesium, manganese, copper, zinc, and phosphorus—all important for strong bones. Studies suggest chocolate may also help hydrate the skin, lower blood pressure, and sharpen thinking. And then there’s the fun factor. “Chocolate is a sensual pleasure, something women often don’t get enough of in their food,” Dr. La Puma says. We say, let the pleasure begin. How much you need: Eat just one-quarter ounce a day. And be sure to look for kinds made with at least 70% cocoa.

Almonds: They lower cholesterol and may help you lose weight. In fact, in one study people who added almonds to a low-calorie diet were better able to lose weight and keep it off.

Green Tea: This beverage all-star may fight cancer and heart disease, and help prevent dementia, diabetes, and stroke. It hydrates like water, too, so it helps fight fatigue. Bonus: drink four cups a day, and you’ll kick up your calorie burn by 80 calories.

Organic Milk (Fat-Free or Low-Fat): It’s a rich source of protein, calcium, and vitamin D (a nutrient women are often low on).

Raisins: Here’s a great snack with energy-boosting carbs, in addition to fiber, iron, and vitamin C. Raisins are high in natural sugar, yes, but their special phytochemicals help fight tooth decay.

Sweet Potatoes: High in cancer-fighting antioxidants, sweet potatoes are loaded with energy-boosting carbs, plus fiber, vitamins, manganese, and potassium.

Kiwifruit: This petite fruit contains about 70 milligrams of vitamin C—more than an orange and just 5 milligrams short of the daily recommendation for women. Research links C to improved eyesight, lower cancer risks, and better heart health. How to enjoy: Peel and slice some kiwi­fruit, and mix it with bananas for a potassium-rich fruit salad; kiwifruit’s tartness complements the bananas’ mellow flavor. Or simply slice a kiwifruit in half and grab a spoon—the fruit creates its own bowl.

Mushrooms: Pick whichever variety of mushroom suits your taste buds; all of them pack a healthy punch. But researchers from Pennsylvania State University found that two of the most commonly purchased mushrooms—crimini (the small, brown ones) and portobello—ranked as high in antioxidants as string beans, red bell peppers, and carrots. How to enjoy: Saute a big portobello in heart-healthy olive oil, and sub for meat in burgers or enchiladas. Or slice raw button mushrooms, and toss them with chopped parsley, lemon juice, and olive oil for a simple side dish.

Raspberries: Raspberries are the main berry source of ellagitannins, a type of antioxidant that may have anticancer effects. They are also a good source of vitamin K, which helps increase bone-mineral density, reducing your risk of fractures. One cup of raspberries has 8 grams of fiber, a big step toward the 25 grams of fiber per day that women need for protection against colon cancer, digestive disorders, and heart disease, says Kerry Neville, RD, a spokeswoman for the American Dietetic Association. How to enjoy: Try Neville’s favorite: a spinach-and-raspberry salad.

Swiss Chard: Bored with spinach? Consider switching to Swiss chard. “It’s a fabulous brain food, helpful in fighting Alzheimer’s and improving mental function,” Dr. Jampolis says. A Tufts University study found a strong association between a higher intake of B-vitamin-rich foods—like chard—and decreased risk of cognitive decline. Swiss chard is also a good source of vitamin E and folate, nutrients believed to protect the brain. How to enjoy: Chop chard, and saute it in olive oil. Or add finely chopped Swiss chard to soups or omelets.

Watermelon: One cup of juicy, sweet watermelon serves up more than twice the lycopene (7.8 milligrams) of a fresh tomato. And watermelon offers healthy amounts of vitamins A and C, and it has just 40 calories per cup. How to enjoy: Toss a watermelon-feta-and-arugula salad. Or sprinkle chile powder on chilled watermelon slices.

Pumpkin-Seeds: If your favorite dark chocolate treat boosts your mood—but you hate its fat and calories—have a handful of pumpkin­-seeds instead, Dr. Jampolis says. “Like chocolate, they’re a good source of the amino acid tryptophan, which is a mood elevator—nature’s healthy Prozac.” How to enjoy: Buy pumpkin-seeds in bulk, and toss them into salads and soups. Or add unsalted, raw seeds to the tops of muffins before baking.

Eggs: Long underappreciated, eggs are a high-quality protein that’s rich in vitamins D and A and low in saturated fat. They also have choline, recently in the news for its importance in brain function. And they deliver two kinds of carotenoids essential for healthy eyes.

Beef: The zinc in lean beef may help build immunity, while its high iron content fights fatigue and iron-deficiency anemia.

Quinoa: An excellent source of protein, quinoa is also high in bone-boosting minerals like copper, phosphorous, iron, and magnesium. Plus, it’s a good source of PMS-fighting manganese.

Kefir: Think of it as a smoothie that’s good for your gut. Rich in calcium and protein, the tangy drink has probiotics that help with digestion and can soothe intestinal problems like irritable bowel syndrome.

Lentils: A great source of energy, lentils deliver protein, fiber, and antioxidants.

Spinach: This leafy green is loaded with vitamins A, C, and K, and lutein—an essential nutrient for healthy eyes.

Tart Cherries: One of the highest-antioxidant foods around, they help fight memory loss, heart disease, high cholesterol, and diabetes.

Soybeans: They’re a terrific vegetarian source of protein. And eating moderate amounts of natural soy foods may lower the risk of breast cancer and keep bones strong after menopause.

Tomatoes: You can’t beat ’em as a source of lycopene, a powerful antioxidant that may help protect against cervical and breast cancers. The lycopene in tomatoes act like a sunscreen; eating them cooked can quadruple the SPF in your skin. And the polyphenols in tomatoes thin your blood naturally, so they’re good for your heart. Cook them with broccoli for even greater benefits.

By: Laurie Herr and Sarah Jio
From Health Magazine 

 Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.