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Visceral fat is also known as intra-abdominal fat. It is the fat that increases over time around your abdominal organs. It protects the liver, pancreas, and intestines. This is different from subcutaneous fat which is located just beneath the skin. Visceral fat lies deep inside the body and can lead to significant health risks.
The excessive accumulation of visceral fat has been associated with several health problems, such as:
High risk of cardiovascular diseases: It is known that visceral fat is metabolically active. It can release substances that increase inflammation which can lead to heart disease and stroke.
Type 2 diabetes and insulin resistance: Visceral fat can disrupt insulin function. This can lead to elevated blood sugar levels and insulin resistance. These are risk factors for type 2 diabetes.
Metabolic syndrome: The accumulation of visceral fat is one of the criteria for metabolic syndrome. Many conditions including high blood pressure, high blood sugar, abnormal cholesterol levels, and excess abdominal fat, have the potential to increase the risk of heart disease, stroke, and diabetes.
It should be noted that some visceral fat is normal and necessary for bodily functions as it is used to cushion the organs and provide insulation. It becomes problematic when it accumulates excessively.
To make visceral fat work in our favor we must maintain a healthy balance of it. Here are some healthy ways to do this:
Eating a Balanced Diet: It is a good idea to focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Reducing your intake of processed foods, sugary drinks, and foods high in saturated and trans fats is critical.
Exercising Regularly: Engaging in aerobic exercises, such as walking, jogging, swimming, or cycling, and strength training, (i.e. lifting weights or bodyweight exercises) is necessary. Regular physical activity can help reduce visceral fat and improve overall health.
Managing stress: Chronic stress can contribute to visceral fat accumulation via hormonal imbalance and changes. Practicing stress-reducing techniques such as meditation, deep breathing exercises, yoga, or hobbies that can help you relax should be incorporated.
Adequate sleep: Aiming for 7-9 hours of quality sleep each night is critical to overall health. Poor sleep habits can disrupt the hormones that are related to appetite regulation and metabolism. This has the potential to increase weight gain and visceral fat.
Limit the amount of alcoholic beverages: Overindulgence of alcoholic beverages can contribute to visceral fat accumulation. If you drink alcohol, do it moderately.
Monitor health indicators: Keeping track of your waist circumference, body weight, blood pressure, blood sugar levels, and cholesterol levels regularly is vital. These are indicators that can provide insights into your overall health which can help you control your risk of developing conditions associated with excess visceral fat.
Adopting these lifestyle habits can help keep visceral fat levels in check while reducing your risk of associated health problems.
Consulting your healthcare provider and dietician for guidance is always best.
Peace & Wellness
Patricia Pointer
COTA
Licensed Massage Therapist
Medical Massage Practitioner
Wellness Coach
Consultant
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