BMI has been the benchmark in evaluating health and fitness for many years. The formula is quite simple: weight in kilograms divided by the square of height in meters. This would easily tell if one is underweight, within the healthy weight range, overweight, or obese. But with new research findings, scientists are now questioning its accuracy and usefulness as a total measure of body composition.

The report, published in The Lancet Diabetes & Endocrinology, has sparked a global conversation on rethinking BMI. Supported by more than 50 international medical experts, the report suggests classifying obesity into "clinical" and "pre-clinical" types for better diagnosis and treatment. The shift underscores a growing consensus: BMI alone may not tell the full story of your health.

While BMI is simple to calculate and universally accessible, it is far from perfect. It does not consider muscle mass, bone density, or fat distribution, leading to misleading conclusions in some cases. For example, athletes with a high muscle mass may be considered overweight, whereas individuals with normal BMI might carry unhealthy amounts of visceral fat.

A landmark study in JAMA Network Open studied more than 155,000 postmenopausal women and found that women with a normal BMI but a waist size over 35 inches were more likely to die from heart disease or cancer compared with their counterparts whose waists are smaller. That makes a great case for how BMI can be insufficient and fat distribution must be factored into account.

Not all body fat is equal. Subcutaneous fat, which lies just beneath the skin, is relatively harmless. The real health danger lies in visceral fat—fat that surrounds internal organs. Unlike subcutaneous fat, visceral fat is metabolically active, releasing stress hormones like cortisol and inflammatory substances that raise blood pressure, blood sugar, and cholesterol levels. These effects significantly increase the risk of conditions such as heart disease, type 2 diabetes, and certain cancers.

BMI Isn't Always the Best Measure of Body Composition — Here's What to Use Instead

Since BMI is not the most reliable measure, scientists and doctors have sought other means to measure body composition more accurately.

1. Waist Circumference

A simple tape measure can provide valuable insight into your health. Measure your waist at the level of your belly button, ensuring the tape is parallel to the ground. For women, a waist measurement under 35 inches is considered healthy, while for men, the goal is under 40 inches.

2. Waist-to-Hip Ratio

This is the ratio of your waist circumference to that of your hips. To calculate it, divide your waist measurement by your hip measurement. According to the National Center for Biotechnology Information, a ratio under 0.8 for women and 0.9 for men is considered healthy.

3. Body Roundness Index (BRI)

A newer method that seems to be receiving more attention involves the Body Roundness Index or BRI: height, weight, and girth are placed together to represent a more advanced view of what body composition says. Research presented in JAMA Network Open offers evidence that this BRI predicts mortality risk greater than BMI in some cases- a promising weapon for public health.

Also Read: Using BMI To Classify People As Obese Is Flawed Say Experts

Ways To Cut Off Unhealthy Fat

The good news is that visceral fat responds well to lifestyle changes. Here are three evidence-based strategies:

Time-Restricted Eating

Adopting an eating window of 12 hours—such as from 7 a.m. to 7 p.m.—can significantly reduce visceral fat, according to a study published in Nutrition Research Reviews. This approach not only helps control caloric intake but also reduces late-night snacking, a known risk factor for abdominal obesity.

Limit Alcohol Intake

Excessive alcohol consumption is associated with increased belly fat. A 2017 study published in Public Health Nutrition revealed that alcohol increases the levels of insulin and encourages the storage of fat in the abdominal area. Limiting alcohol to occasional indulgence helps avoid weight gain in this region.

High-Intensity Interval Training (HIIT)

HIIT involves repeated episodes of high-intensity exercise separated by periods of rest. A review in *Sports Medicine* concluded that HIIT is very effective in reducing visceral and total body fat. It can be noted that adding just 20 minutes of HIIT two times a week can make all the difference.

The reliance on BMI as a sole indicator of health is increasingly being challenged. While it remains a convenient screening tool, its limitations necessitate a broader approach that considers factors like fat distribution, waist circumference, and new metrics such as BRI.

In the simplest of words, health is multi-dimensional, and shifting perspectives from considering weight solely to broader measures of body composition will get people a much clearer understanding of where their health risks are so that they can take the action required for a better quality of life. Through adjustment to diet, exercise, or perhaps through innovative metrics like BRI, health is well within reach of the individual.

This dynamic conversation raises the point about personalized health screenings, which helps everyone get more relevant tools fitting their unique lives and circumstances. As body composition research is enhanced, so do the futures look brighter and brighter for the times of measurement when it comes to health.

Definition and diagnostic criteria of clinical obesity. The Lancet Diabetes & Endocrinology.

Association of Normal-Weight Central Obesity With All-Cause and Cause-Specific Mortality Among Postmenopausal Women. JAMA Netw Open. 2019

Waist-Hip Ratio. NIH.

Physiological responses to food intake throughout the day. Nutr Res Rev. 2014

Association between abdominal obesity and alcohol drinking pattern in normal-weight, middle-aged adults. Public Health Nutr. 2017

Thanks to social media, now every one is a fitness influencer. However, not everything people say on social media is true, nevertheless social media did benefit many, allowing easy access on health and fitness. But whatever we see on the platform must be always taken with a pinch of salt.

One such video which is trending is of actor Ram Kapoor, who once was 140kg and then went on to lose 55kgs in 18 months. He has, ever since become an inspiration for many to lose weight naturally. As per him, having two simple meals a day and intermittent fasting principles helped him. Now, as somebody who influence people achieving their own fitness goals, especially that he himself has experienced it, he does not shy away from talking about it.

Also Read: Is Huntington’s Disease Genetic? Here’s Everything You Should Know

In one such conversation, he reveals that people in the insurance industry hire insurance experts to predict the age of a person and when he is going to die. One such man is Gary Brecka, a human biologist, and expert in science of human performance. Kapoor says, "He has an 82% accurate record in predicting one's longevity, based on the last 5 years of their life history."

Kapoor also notes that now he uses this experience he has gained from insurance industry to help people lead a better and healthy life.

"Do you know how he correlates the age till one will live?" Kapoor asks, "Through your thigh muscles."

Kapoor says that the stronger your thigh muscle is, the longer you will live. "When you sit, you need this muscle to get up. In India, everyone makes an upper body, but you do not need biceps to stand up," he said.

"Secondly, when you are 80 years old, it is very easy to trip and fall and if your leg muscles are not strong, you will have to have a hip replacement surgery, which is the beginning of the end. The person who underwent that surgery could only live for 5 to 6 years more."

Are Thighs Really The Key Predictor Of Longevity?

This is not the first time someone is talking about how thighs can help someone predict their age of living. Simon Sinek, an American author, international speaker, and more, also seconds this theory.

"Historically, thighs are the most important muscle responsible for notion." However, he correlates it with friendship. He says before cars, if you had to go meet a friend you would take a train or walk, which will put your thigh muscles at work, this means you have friends and to meet them you are mobile, "which means you are more likely to live longer".

Is There Any Truth In This?

While stronger thigh muscles could be one of the key predictors, the reason is not because it means you have a friendship or that a hip replacement surgery would only let you live 5 to 6 years afterwards.

As per the Harvard Health Publishing, researchers found that people with big thighs had a lower risk of heart diseases and premature death than those with thick thighs.

Also Read: What Does Trump's Latest Health Checkup Reveal About Him?

The real reason is because stronger thigh muscles, or leg muscles reduce risk of all cause and heart-relate mortality. In men, specifically, it could predict the age for how long do they live, notes a 2011 study published in Author Manuscript. Strong thighs improve stability, reduce risk of falls. This also supports daily functional activities, which seems to have reduced as age progresses. Also subcutaneous fat in thighs can provide protective effects for bone and bone strength and cardiovascular health, also notes Dr Kunal Sood, MD, and double board certified anesthesiology and international pain medicine, based in Maryland, US.

Note: The information in this article is based solely on observations and insights from the referenced videos. It does not, in any way, claim to define or predict a specific lifespan for anyone.

The fast-paced lives of women today, whether it’s school exams, college projects, work deadlines, or managing countless household chores can cause significant stress, leaving both the body and mind drained. Prolonged stress isn’t just exhausting, it can also affect physical health, mental well-being, and hormonal balance, which in turn can disrupt one of the key functions of the female body, which is the menstrual cycle.

Can Stress Disrupt Your Menstrual Cycle?

Medically known as menstruation, the menstrual cycle involves shedding the uterine lining (endometrium) through vaginal bleeding. Typically, cycles occur every 28 days, though slight variations are normal. However, gynecologists in India and across the globe are seeing an increasing number of women reporting irregular periods, a trend that is cause for concern.

Irregular cycles are generally defined as those occurring after gaps of more than 35 days or when the timing varies unpredictably each month. While irregular periods are common during teenage puberty or around menopause for women over 45, they can signal underlying issues in women in their twenties and thirties, requiring proper medical attention.

Other Factors That Can Lead To Irregular Menstrual Cycle

Beyond stress, other factors contributing to irregular periods include sudden weight changes, excessive exercise, emotional challenges, medication side effects, and chronic conditions like diabetes or hypertension. Timely medical care is essential because irregular cycles can sometimes indicate serious conditions, including polycystic ovarian syndrome (PCOS), endometriosis, or even cervical cancer. Symptoms often include heavy bleeding, spotting between periods, post-intercourse bleeding, menstrual bleeding in menopause, severe abdominal cramps, and extreme fatigue.

While medications and supplements can help balance hormones, Yoga, a centuries-old natural practice can complement medical treatment by promoting overall reproductive health and helping regulate menstrual cycles. Yoga combines stationary postures, stretching movements, and controlled breathing to reduce stress, relax the body, calm the mind, and support reproductive function. Below are some effective yoga poses to help regulate your cycle and enhance women’s health.

Yoga for Irregular Periods

Matsyasana (Fish Pose)

Lie flat on your back with arms under your hips, elbows close to the waist. Bend your legs into a cross-legged position with knees and thighs touching the floor. Inhale and gently lift your upper body and the back of your head, hold for a few breaths, then exhale and relax.

Dhanurasana (Bow Pose)

Lie face down with feet slightly apart and arms by your sides. Bend your legs and hold your ankles, lifting your chest and legs off the floor while inhaling. Hold as long as comfortable, then slowly lower back down.

Adho Mukha Svanasana (Downward-Facing Dog Pose)

Start on all fours, hands straight and head facing forward, knees bent, feet on the floor. Exhale and lift your hips, straightening your arms and forming a V-shape. Hold for a few breaths, then return to the starting position.

Malasana (Garland Pose)

Squat on the floor with heels flat, thighs wide, and feet close together. Exhale and fold forward, placing your torso between the thighs. Bring elbows to the inner thighs, applying gentle pressure, lift heels slightly, then return to a relaxed squat.

Ustrasana (Camel Pose)

Kneel with heels flat, hands on hips, keeping knees and shoulders aligned. Inhale and arch your back, holding your feet for balance. Stay for about a minute, then return slowly to upright. Alongside professional care, medications, and a healthy diet, daily yoga and meditation can help regulate menstrual cycles.

Stress, whether physical, mental, or emotional, can trigger irregular periods. Work pressure, household responsibilities, or personal challenges may create tension, anxiety, or panic, disrupting hormonal balance. Doctors advise women to step back from stressful situations, practice deep breathing, stay hydrated, and get enough sleep to restore calm and support healthy menstrual cycles.

Pickleball and padel, a sport that has gained momentum across India, is changing everyone's lives and helping people stay fit and active. However, while the game has gained many enthusiasts, fitness experts are also warning that enthusiasm without preparation can come at a cost. As many are reporting sports-related injuries, especially while playing pickleball. Luke Coutinho, lifestyle guru and holistic wellness expert in his Instagram video claims that he has seen a surge in knee, elbow, and lower back injuries linked to the sport.

“Pickle and paddle are two of the fastest-growing sports across our country right now, great for longevity, hand-eye coordination, and overall fitness,” says Coutinho. “But what’s equally important is knowing how to look after your knees, glutes, and elbows.”

Also Read: The Ozempic 'Trick' Could Cause More Harm For Non-Diabetic And Fit People, According To Doctors

According to him, just five minutes of targeted warm-up can dramatically lower the risk of injury. Here are the eight quick exercises Coutinho recommends before every game.

Wall Sit Toe Raises

You can start this exercise by leaning against a wall, sliding down until your thighs are parallel to the ground. Imagine as if you are sitting on an invisible chair. Keep your back as flat as you can against the wall. Coutinho says that this will "protect your knees and prevent shin splints."

How to do it:

• Hold this position and lift your toes upward while keeping your heels on the ground.
• Lower them back down slowly.

Why it helps: Strengthens the muscles in your shins and stabilizes the knees, helping prevent shin splints and knee strain.

Wall Sit Calf Raises

Coutinho suggests that you can follow up by this exercise. You can start from the same wall-sit position. This variation focuses on the calves and ankles.

Also Read: Not Just Respiratory Diseases, Air Pollution Can Also Trigger Rheumatoid Arthritis, According To Doctors

How to do it:

• Keep your back flat against the wall, feet shoulder-width apart.
• Lift your heels up as high as possible, balancing on your toes.
• Slowly lower and repeat.

Why it helps: Builds ankle strength and lower leg stability, Coutinho suggests that it is the key for all those quick lateral pickleball movements.

Wall Knee Extensions

• Stay in the wall sit and extend one leg straight out in front of you.
• Hold for two seconds, then switch legs.

"It engages your quadriceps and enhances knee stability, reducing the risk of ligament tears," he points out.

Dynamic Lunges with Overhead Reach

While lunges are a great way to ensure mobility and flexibility, a little bit of modification could lead to a full-body stretch, along with balance training.

How to do it:

• Step forward into a lunge, keeping your front knee above your ankle.
• Raise both arms overhead as you lower your body.
• Push back to starting position and switch sides.

Why it helps: Opens your hips and chest while activating major leg muscles, prepping your core for rotational movements during play.

Mini Band Side Walks

How to do it:

• Place a resistance band just above your knees.
• Bend slightly at your hips and knees, then step sideways.
• Take 10 steps in one direction, then back.

Why it helps: Strengthens the glutes and prevents the knees from collapsing inward during sudden lateral shifts.

High Knees

This is probably the easiest, and one of the most common exercises anyone will encounter, especially while playing sports. It is a great way to warm up or cool down your body after a strenuous workout.

How to do it:

• Start by jogging in place, and bring your knees high, towards your chest.

Why it helps: It improves agility, coordination, and cardiovascular readiness before fast-paced rallies.

Knee Side Raises

How to do it:

• Stand upright, lift one knee out to the side, hold briefly, and lower it down.
• Repeat on the other side.

Why it helps: Builds lateral hip strength and enhances balance, crucial for sidesteps and quick turns.

Kickbacks

How to do it:

• Stand tall, kick one leg straight back without arching your back.
• Engage your glutes and hamstrings as you lift.

Why it helps: Activates the glutes and hamstrings, adding power to your movements and reducing lower back strain.

“Do 10 reps on each side, and you’re game-ready, explosive and injury-proof,” Coutinho says. “Looking after your health to prevent injury is the first step toward holistic wellness and longevity.” As he rightly says, "These warm-ups aren't optional, they are essential."