Visceral Fat After 50: Risks, Diagnosis, and Essential Tips to Combat It

The majority of women (but also men!) after the age of 50 realize that something has changed when they look in the mirror. The waistline definitely widens and the abdomen becomes more protruding. Why does this happen? And why is visceral fat risky for your health, as well as for your figure? We talked about it with Doctor Alberto Cerasari, Specialist Doctor in Sports and Exercise Medicine, Medical Director and Longevity Doctor at SoLongevity Clinic.

What is visceral fat?

Visceral fat is the adipose tissue that it accumulates mainly inside the abdominal cavityaround internal organs such as liver, pancreas, intestine and kidneys. This type of fat differs from subcutaneous fat (located under the skin) because it is more metabolically active. Its metabolic activity means that visceral fat is constantly being released free fatty acids and inflammatory molecules (cytokines) into the bloodstream, contributing to a state of chronic inflammation. These processes are directly linked to one insulin resistance maggiore, oxidative stress e metabolic dysfunctionsand which increase the risk to develop chronic diseases such as diabetes Of type 2l’hypertension and atherosclerosis.

Why is it a risk factor especially after the age of 50?

After the age of 50, a series of physiological changes occur, including one reduction in the production of sexual hormones (estrogens in women and testosterone in men), which play a fundamental role in maintaining a healthy balance between muscle mass and fat mass. This hormonal reduction promotes a preferential accumulation of visceral fat over subcutaneous fat.

Furthermore, with age, the basal metabolism tends to slow downand physical activity is often reduced, leading to a further increase in visceral fat. Visceral fat, already linked to a systemic inflammatory state, increases the risk of chronic pathologies such as cardiovascular diseases and metabolic syndrome, the negative effects of which intensify as the years pass.

Is a swollen or pronounced belly always a symptom of visceral fat?

No, not always. A bloated belly can be caused by many other conditions, such as intestinal bloating (due to gas or dysbiosis), water retention, food intolerances or gastrointestinal syndromes such as irritable bowel syndrome for example. However, a increase in waist size, especially in the presence of a high-calorie and high-glucid diet (rich in sugars) and one sedentary lifestyleis often indicative of visceral fat accumulation. The use of diagnostic tools and a thorough medical history they can help identify the root cause of abdominal bloating.

How is visceral fat diagnosed?

Visceral fat can be accurately diagnosed with imaging techniqueslike the magnetic resonance imaging (MRI), la computed tomography (TAC) or the simplest and most reliable DEXAwhich allow you to quantify and localize body fat.

However, indirect methods, such as measuring waist circumference and waist-to-height ratio, are simple and valid indicators for estimating the risk associated with excess visceral fat. The criterion for risk increases with a waist circumference greater than 94 cm in men and 80 cm in women. In a simplified way, people with hourglass physiques are those who may be most exposed to this problem, even if the phenomenon can also affect apparently thin people.

Five food tips to eliminate it

1. Avoid a high-calorie and high-glucid diet: maintain an adequate caloric balance, avoiding excess calories, since a caloric surplus, especially from simple carbohydrates, can favor the accumulation of visceral fat.
2. Increase fiber: consume whole grains, vegetables and fruit to increase satiety and promote good intestinal function, reducing the rapid absorption of sugars.
3. Opt for complex carbohydrates: favor legumes, vegetables and whole grains as sources of stable energy, capable of providing satiety and controlling insulin peaks.
4. Include protein at every meal: proteins increase satiety and promote the maintenance of muscle mass, which is also important for metabolism.
5. Choose good fats: include healthy fats such as those from extra virgin olive oil, nuts and seeds, limiting excess saturated and trans fats.

Five fitness tips to eliminate it

1. Allenamento HIIT (Interval Training): Interval high-intensity exercises improve your ability to burn visceral fat more effectively than continuous cardio, boosting your metabolism even after training. This can also be particularly useful for those who have little time to dedicate to daily physical activity
2. Walk every day: Moderate but consistent aerobic activity, such as brisk walking for at least 30 minutes a day, helps reduce visceral fat and promotes metabolic health.
3. Strength exercises: Resistance training helps maintain and increase muscle mass, which is critical for metabolism and resting calorie burn.
4. Core stability: Core exercises like planks and sit-ups strengthen your abdominal muscles and improve your posture, which can help better support your spine and reduce the risk of back pain associated with a bulging belly.
5. Be consistent: dedicating at least 3-5 days a week to physical activity is essential to achieve lasting results.

Mirror, Mirror on the Wall… What Happened to My Waistline?

Ah, the big 5-0! It’s a milestone, a classic, like a fine wine… or a well-aged cheese. But unlike those delightful aged products, your waistline seems to be throwing a party of its own—inviting all sorts of uninvited guests! Yes, folks, we’re diving into a topic that’s been the butt of many jokes: visceral fat. And don’t worry, this isn’t just a “waistline-widening” issue for the ladies.
Men, you’re not safe either!

What is Visceral Fat?

Visceral fat is like that annoying relative who overstays their welcome at family gatherings. This little troublemaker likes to accumulate around your internal organs—think of it as a heavy, squishy cloak around your liver, pancreas, and kidneys, smirking at you while you try to squeeze into your old jeans. Unlike subcutaneous fat, which sticks around under the skin like clingy exes, visceral fat is more proactive—releasing free fatty acids and inflammatory substances into your bloodstream. And trust me, you don’t want an inflammatory party happening inside you!

Why After 50? A Case of Hormonal Shenanigans

After 50, something sinister happens, like the plot twist in a bad rom-com. Hormonal production takes a nosedive! Estrogen and testosterone – the dynamic duo of keeping muscle and fat in check – start to drift apart like a bad relationship. This hormonal change encourages visceral fat to move in and set up shop. Add to that the slowing metabolism and a more sedentary lifestyle, and it feels like you’ve accidentally signed a lease you didn’t want. It’s a recipe for that dreaded belly that not even the tightest Spanx can hide.

But Wait! Is That Belly Always Visceral Fat?

Before you start blaming that belly for all your woes, let’s pause. Not all swollen bellies are the culprits of visceral fat. Sometimes it could be a classic case of gas or a dodgy takeaway with your friends. Conditions like IBS or food intolerances can also crash the party. Diagnosis takes a bit more than just eyeballing those muffin tops. A good medical history and diagnostic tools will reveal the truth, so consult a doc before freaking out over a kebab binge!

How Do We Diagnose This Sneaky Fat?

Want to catch visceral fat in the act? Think of it like a police chase in a cheesy action film: MRI, CT scans, and good ol’ DEXA scans are your detectives. But wait, there’s more! Simple waist measurements can wave red flags too. If your waist is potbellied beyond 94 cm for men or 80 cm for women, it’s time to consider the fat-factor in your life, even if you’ve managed to look trim otherwise.

Five Food Tips to Kick Visceral Fat to the Curb

1. Avoid High-Calorie Shenanigans: Stick to a balanced caloric intake; those carbs love a party, and visceral fat loves a feast.
2. Get Your Fiber Fix: Whole grains, veggies, and fruits will keep your tummy happy and less bloated. Think of that colorful salad as a powerful ally!
3. Complex Carbs are Your Best Friends: Legumes and whole grains are here to provide stable energy and a full feeling—a great way to dodge those sugar cravings.
4. Protein Power: Add lean proteins to meals to stay satisfied and keep muscle mass intact. It’s like having a bodyguard for your metabolism.
5. Good Fats Are In! Embrace healthy fats from olive oil, nuts, and seeds. They’re like the supportive friends you need to keep the trans fats at bay.

Five Fitness Tips to Send That Fat Packing

1. HIIT It Hard: High-Intensity Interval Training gets your fat burning while you laugh and cry about how out of shape you are. Perfect for those who feel a treadmill might eat them alive.
2. Walk it Out: Walking for at least half an hour daily can burn visceral fat without feeling like you’re being chased by wild dogs.
3. Lift Things Up: Resistance training keeps your muscles alive and kicking. Feel the burn, and not just from this article!
4. Stability Matters: Core exercises like planks—not just for Instagram selfies—will help tighten that belly and improve your posture. Your spine will thank you.
5. Consistency is Key: Commit to being active 3-5 days a week. Make it a date with yourself. Spoiler: it’s a great one!

Final Thoughts

So, there you have it! The ins and outs of visceral fat that practically sneaks up on you while you’re busy living the fabulous life. Remember, your reflection can change dramatically over the years, but with some knowledge and smart choices, you can reclaim that mirror without dishing out a small fortune at the gym or wellness clinic. Cheers to a fitter, happier you on this wild ride called life!

How can High-Intensity Interval Training (HIIT)‌ help⁣ in reducing visceral⁤ fat?

I>Protein Power: Adding protein to every meal ‍helps keep you feeling full longer and ⁤supports muscle maintenance, which is⁤ crucial for staving‍ off ⁣weight gain.

Embrace Good Fats: Think olive oil, nuts, and seeds. Good fats are⁢ essential for health, while too many saturated and trans fats can lead to trouble.

Five Fitness Tips to Send Visceral Fat Packing

1. HIIT It: High-Intensity Interval Training ​(HIIT) is a ‌game changer for burning visceral ‍fat‌ and revving up your⁢ metabolism. Quick bursts of effort followed by rest can fit into even the busiest schedule!
2. Daily Walks are Gold: Don’t ‍underestimate a brisk 30-minute walk every day.⁢ It’s straightforward, ⁢effective, and promotes overall health.
3. Strength Matters: Lifting weights or doing resistance ‌exercises helps increase muscle mass, which can, in turn, keep‍ your⁤ metabolism ‍humming.
4. Core Strengthening: ⁢Exercises like planks and sit-ups not only⁢ tone your abs but also help support your ‍spine and improve‌ posture, mitigating risks‌ associated with a protruding belly.
5. Consistency ⁣is⁣ Key: Aim for 3-5 days of⁤ physical ⁣activity each week. The more​ regular your routine,⁤ the better your results​ will be!

So, ‌as you embark on your journey to reclaim that waistline, remember​ that it’s not just about looks. It’s about⁤ health, longevity, and feeling fabulous‌ in the skin you’re in. Say ‌goodbye to ⁢stubborn visceral fat and⁢ hello to a healthier, happier you!