Visceral fat, also known as abdominal fat, is the fat that surrounds your internal organs in the abdominal cavity. Unlike subcutaneous fat, which is located just under the skin, It is deep within the body and is therefore harder to see or measure. Despite being hidden, it's a major health concern as it can have a profound impact on your overall health. In this article, we will discuss the risks associated with having too much It and why it's important to keep it in check.
What is Visceral Fat?
As mentioned, visceral fat is the fat that is stored within the abdominal cavity, surrounding the internal organs. It's also known as "deep" or "intra-abdominal" fat. Unlike subcutaneous fat, which is located just under the skin, It is much deeper and is therefore harder to measure. In general, having too much of this type of fat is a major health concern, as it has been linked to several serious health problems.
Why is It Dangerous?
Visceral fat has been linked to several health problems, including:
Cardiovascular disease:
It has been linked to an increased risk of heart disease and stroke. This may be because it releases chemicals into the bloodstream that can contribute to inflammation and increase the risk of heart disease.
Diabetes:
It has been linked to an increased risk of type 2 diabetes. This may be because it affects insulin sensitivity, which is an important factor in the development of this disease.
Cancer:
It has been linked to an increased risk of certain types of cancer, including colon, breast, and prostate cancer. This may be because it releases chemicals into the bloodstream that can contribute to inflammation, which can lead to cancer.
Metabolic syndrome:
It has been linked to an increased risk of metabolic syndrome. A group of conditions that increase the risk of heart disease, stroke, and diabetes.
Non-alcoholic fatty liver disease (NAFLD):
It has been linked to an increased risk of NAFLD. A condition in which fat accumulates in the liver and can lead to liver damage.
How to Measure Visceral Fat
Measuring visceral fat can be challenging, as it is not directly visible from the outside of the body. The most common method for measuring visceral fat is through a CT scan or MRI Although these tests can be expensive and may not be available to everyone. Other methods for measuring visceral fat include:
- Waist circumference:
Measuring your waist circumference can give you an idea of the amount of It you have. In general, a waist circumference of 40 inches or more in men and 35 inches or more in women is considered to indicate an increased risk of health problems.
- Bioelectrical impedance analysis (BIA):
BIA is a test that measures body composition, including the amount of It. It works by sending a small electrical current through the body and measuring the resistance.
- Dual-energy X-ray absorptiometry (DXA):
DXA is a test that uses X-rays to measure body composition, including the amount of It. It's most commonly used to measure bone density, but can also be used to measure fat.
How to Reduce Visceral Fat
Reducing visceral fat is important for overall health and can help to lower the risk of health problems such as heart disease, stroke, and type 2 diabetes. Here are some tips for reducing visceral fat:
- Exercise regularly: Regular physical activity can help to reduce It. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, every day. Resistance training, such as weightlifting, can also be helpful in reducing It.
- Eat a healthy diet: A diet that is high in fruits, vegetables, whole grains, and lean protein can help to reduce It. Avoid processed foods and foods that are high in sugar and unhealthy fats.
- Maintain a healthy weight: Being overweight or obese can increase the amount of visceral fat, so maintaining a healthy weight is important for reducing it. Aim to achieve and maintain a body mass index (BMI) within the healthy range (18.5-24.9).
- Limit alcohol consumption: Alcohol can contribute to weight gain, including an increase in visceral fat. Try to limit alcohol consumption to one drink per day for women and two drinks per day for men.
- Reduce stress: Chronic stress can contribute to the accumulation of visceral fat, so reducing stress through techniques such as meditation, yoga, or deep breathing can be helpful in reducing it.
- Get enough sleep: Lack of sleep can contribute to an increase in visceral fat, so getting enough sleep is important for reducing it. Aim for at least 7-8 hours of sleep per night.
Visceral fat is a type of fat that is stored within the abdominal cavity and is linked to several serious health problems. Reducing visceral fat is important for overall health and can help to lower the risk of health problems such as heart disease, stroke, and type 2 diabetes. By following a healthy diet, exercising regularly, maintaining a healthy weight, limiting alcohol consumption, reducing stress, and getting enough sleep, you can help to reduce the amount of visceral fat in your body.
