The National Health Administration (NHA) promotes the "Metabolic Syndrome Prevention Program," using healthy lifestyle interventions to help people improve metabolic syndrome. This year (2023), the NHA collaborated with the popular IP characters "Waste Chai" and "Capybara Treasure" from "Chai's Sayings" to promote "5 Tips for a Healthy Waistline," reminding people to use their waist circumference, the most easily observable risk factor for metabolic syndrome, to assess their distance from metabolic syndrome. A slogan contest was also held to encourage public awareness of maintaining a healthy waistline.

Lifestyle Intervention Management Successful: Over 50% Improvement in Waist Circumference

Data from the NHA's adult preventive health services from 2019 to 2022 shows that among those aged 40 and above who received services, an average of over one-third suffered from metabolic syndrome over the past five years. Nearly 50% had excessively large waist circumferences, indicating a widespread problem of abdominal obesity that cannot be ignored.

In light of this, the NHA launched the "Metabolic Syndrome Prevention Program" in 2022, providing guidance on balanced diets and regular exercise to metabolic syndrome cases to facilitate early intervention management. After three years of implementation, analysis of enrolled participants shows that over 50% of those with initially above-standard waist circumferences who completed at least three follow-up visits experienced improvement, with approximately 12% achieving a standard waist circumference. This demonstrates that developing healthy lifestyle habits helps control waist circumference and improve metabolic syndrome.

Joining Forces with "Chai's Sayings" to Share Tips for Maintaining a Healthy Waistline Effortlessly

The NHA has teamed up with the popular IP characters "Waste Chai" and "Capybara Treasure" from "Chai's Sayings" to share "5 Tips for a Healthy Waistline," helping people achieve a healthy waistline in their daily lives:

• Regular Waist Measurement to Keep Metabolism in Check: Waist circumference is a key indicator for assessing metabolic syndrome. For adult men, it should be less than 90 cm, and for women, less than 80 cm. It is recommended to measure your waist circumference in the morning on an empty stomach while standing naturally, removing clothing from your waist. Use a tape measure horizontally around the mid-abdominal line (the midline between the upper edge of the pelvis and the lower edge of the ribs), ensuring a snug fit without compression to ensure accurate measurement. You can use a record card or app to track changes.
• MyPlate for Healthy Eating: Manage the portions and proportions of the six major food groups. It is recommended to drink a glass of milk (240 ml) morning and night to supplement calcium. Eat a fist-sized portion of fruit at each meal, choosing seasonal varieties. Eat more vegetables than fruit, with at least one-third being dark green leafy vegetables. Eat equal amounts of rice and vegetables, prioritizing whole grains and unrefined grains. Eat a palm-sized portion of beans, fish, eggs, and meat to provide high-quality protein. Eat a teaspoon of nuts and seeds (about 2 almonds or cashews).
• 150 Minutes of Exercise per Week: Adults should accumulate at least 150 minutes of moderate physical activity per week, such as Tai Chi, cycling, or table tennis. It is recommended to start with 30 minutes per day, in sessions of at least 10 minutes each, which can be divided into segments. Choose exercises based on your interests and physical fitness, or start with easy, location-independent brisk walking and gradually increase the duration and intensity to develop a regular exercise habit.
• Quit Smoking and Reduce Alcohol Consumption to Protect Your Waistline: Smoking increases the risk of metabolic syndrome. To increase the success rate of quitting smoking, follow these four steps: set a quit date and publicly declare your determination; learn methods to relieve nicotine cravings; bravely face nicotine cravings; and finally, remove items and environments that trigger the urge to smoke. Alcohol is high in calories, and excessive consumption can lead to increased waist circumference. It is recommended to reduce the frequency and amount of alcohol consumption.
• Regular Health Checkups for Early Prevention: Starting this year (2023), the NHA has expanded its adult preventive health services to provide free health checkups every five years for those aged 30-39, every three years for those aged 40-64, and annually for those aged 65 and above. People are encouraged to make good use of these free health checkup resources to understand their health status early and proactively manage their health.