HOW VISCERAL FAT AFFECTS OUR HEALTH

Visceral fat is belly fat that accumulates in your abdomen in the spaces between your organs, including your stomach, liver, and intestines. It is so close to the liver that it can turn into cholesterol, which goes through the bloodstream and may collect along the walls of the arteries causing them to harden and narrow (atherosclerosis). Excessive visceral fat is strongly related to an increased risk of serious health diseases.

While the most accurate way of measuring visceral fat is through imaging scans such as magnetic resonance imaging (MRI) or computed tomography (CT), these scans are expensive and time consuming. As a result, most physicians will measure a person's overall body fat to estimate what percentage is visceral fat. Although a waist measurement will provide a Waist-to-Hip ratio, it doesn't provide an accurate measurement of visceral fat. Of course, you can easily measure your own waist! There are many online guides to help you measure your waist properly. In women and men, waists that measure thirty-five inches or more and forty inches or more, respectively, are more likely to develop health conditions related to visceral fat.

The risks of developing serious and life-threatening conditions related to storing excess amount of visceral fat in your body include:

• Alzheimer's disease
• Breast cancer
• Colorectal cancer
• Heart attack and heart disease
• Type 2 Diabetes

WAYS TO REDUCE VISCERAL FAT

Diet and exercise are two clear paths to reduce visceral fat. With each pound of weight you lose, some of that will include visceral fat.

A diet low in sugar and processed foods can help a person lose weight and reduce visceral fat. Including more lean protein, complex carbohydrates (sweet potatoes, lentils, and beans) and green leafy vegetables in your diet can lead to a more healthy and balanced diet. Everything in moderation is key. Use lower fat cooking methods; broil, bake, grill, or air fry instead of pan frying in unhealthy oils.

Exercise, including cardiovascular and weight training are excellent ways to reduce visceral fat. It helps prevent and reduce the build-up of belly fat. Set a goal for at least thirty minutes of aerobic exercise at least five times per week and strength training three times per week. If you're under a physician's care, always consult with them before starting a new exercise routine.

Reducing stress can also help to reduce visceral fat. Stress releases the hormone cortisol, which increases the amount of visceral fat stored in our bodies. Proper sleep (as I discussed last week), meditation and breathing techniques can reduce stress levels.

Diet alone will not eliminate visceral fat. However, a combination of diet and exercise (including walking) has been shown to reduce visceral fat. Since visceral fat isn't visible, that makes it even more dangerous. To prevent a buildup of excess visceral fat in your abdominal area, maintain a healthy, low-stress, active lifestyle.