Do you know what visceral fat is and what are the risks of it being deposited in our organs? Keep reading and we will tell you why it accumulates and how to combat it.
Visceral fat is that which is located in the abdominal cavity, but well below the skin. It is usually deposited in and around organs such as the liver, gallbladder, or pancreas.
The causes for which it accumulates are associated with lifestyle (poor diet and sedentary lifestyle), as well as with other genetic and hormonal factors. Even with the stress.
However, excess visceral fat can be combated and prevented through changes in diet and exercise. Next we tell you.
What is visceral fat?
There are different types of fat in the body. These are the following:
- White: It is what accumulates under the skin. Although it works as a reserve, its metabolic impact can also be negative, especially in those with obesity.
- Brown or brown: its function is to help maintain the temperature at an optimal level.
- Beige: these are the same white fat cells that eventually behave as brown, due to the action of some stimuli.
On the other hand, we have the so-called visceral fatwhat located specifically in the abdominal cavity, between and around the organs. Those involved are the liver, the gallbladder, the pancreas and the intestines, among others.
So the problem with the call belly It is not only a matter of aesthetics, but it can degenerate into a greater presence of visceral fat. Both factors are correlated. That is, the greater the abdominal circumference, the greater the possibility of having accumulated visceral fat.
However, according to research, 85% of the total adipose tissue is subcutaneous. While the rest is intra-abdominal.
To accurately diagnose visceral fat CT or MRI is required. Although the circumference of the waist is also usually measured to verify if there is an excess and sense it indirectly.
Causes of visceral fat accumulation
The accumulation of visceral fat can be due to a variety of factors. Let’s see what they are.
Feeding
Among the first factors are those related to unhealthy lifestyles. For example, a diet high in trans fats, refined flours and carbohydrates greatly contributes to the accumulation of adipose tissue.
sedentary lifestyle
If in addition to this diet already mentioned, you do not do much physical activity, carbohydrates are not used as a source of energy, but they accumulate. And they don’t just do it subcutaneously, but as visceral fat.
age and metabolism
Age is another related factor. As we age we lose muscle mass and gain adipose tissue.. Added to this is the fact that it changes metabolism and the way the body burns calories.
Chormonal changes
Hormones can be related to age, but not necessarily. In the case of postmenopausal women, hormonal changes play a particularly prominent role. This is explained by the decreased level of estrogen.
Other factors
Apart from those already mentioned, other factors that favor the accumulation of visceral fat are the following:
- Sleep quality: according to studiesrecent evidence indicates that there is a relationship between quantity and quality of sleep and propensity to be overweight and obese.
- High levels of cortisol: This hormone is related to sugar concentrations and metabolism in general.
- Genetics: it predisposes people to accumulate more visceral fat, even in those who are not overweight.
Risks of accumulating visceral fat
Visceral fat accumulates near vital organs, even in the heart, which can affect its function. In this sense, it is related to a higher risk of heart attack and atherosclerosis.
Also its excess predisposes to the development of diabetes, since according to research, can increase insulin resistance. Additionally, it is associated with the following:
- High cholesterol.
- Arterial hypertension.
- Liver failure.
- Alzheimer disease.
- Gastrointestinal disturbances.
- Increased chances of breast cancer or colorectal.
How to fight visceral fat?
Adopting healthier lifestyle habits can not only help fight visceral fat, but even prevent it from accumulating. Let’s know the best tips.
Diet
A change in diet should point in two directions. First of all, reduce consumption of fats and simple sugars. For these purposes, it is recommended to substitute wholemeal flour and fish or chicken before red meat.
Second, the consumption of high-fiber foods should be increased. This includes lots of fresh vegetables and fruits.
Exercise
It is necessary Incorporate a routine of daily physical activity. At least 150 minutes a week of moderate aerobic exercise (walking, running, cycling, swimming) and strength (with weights) are recommended.
Manage stress
Cortisol is a hormone that tends to increase in stressful situations., which in turn contributes to the accumulation of visceral fat. Therefore, it is convenient to do practices such as meditation, relaxation and yoga.
When to go to the doctor?
Visceral fat cannot be seen. However, there are indicators that make us suspect an accumulated excess. So if you are a person with an abdominal circumference above 95 centimeters (man) or 80 centimeters (woman), it is necessary to see a doctor.
The health professional will carry out the check-ups and order the corresponding tests, including blood glucose, cholesterol and others. In addition, it will recommend the necessary changes in terms of lifestyle, as well as the treatment to follow.
It is important to note that visceral fat, unlike subcutaneous fat, cannot be withdrawn by procedures (liposuction), as it lies deeper in the abdomen. This means that the changes we must make for health are on us.
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