It has been estimated that one in four American adults and 40 percent of Americans over age 40 have metabolic syndrome. Children are increasingly being diagnosed as well. Metabolic syndrome has been linked to visceral abdominal fat. With obesity on the rise and ever-expanding waistlines, Americans should become more knowledgeable about this life-threatening condition.
Belly Fat vs. Visceral Fat
The terms visceral fat and belly fat are often used interchangeably. However, the layer of fat under the skin of your abdomen may not be harmful to your health. The danger lies in fat that goes deeper into your abdominal cavity, surrounding and permeating your internal organs This is known as visceral fat. For women, a waist circumference over 35 inches is a warning sign that you may be accumulating visceral fat. For men, waist circumference over 40 inches is cause for concern.
Metabolic Syndrome
Metabolic syndrome is a conundrum of systemic red flags and precursors to disease that becomes a downward spiral if you don't intervene. According to the American Heart Association, the syndrome is characterized by visceral fat, high cholesterol, high triglycerides, high fibrinogen, high blood pressure, insulin resistance and inflammation. If not reversed, metabolic syndrome will likely lead to heart disease and diabetes.
Visceral Fat and Disease
Visceral fat and metabolic syndrome go hand-in-hand. Visceral fat in obese individuals has been identified as the site of hormonal activity that unleashes chemical responses leading to insulin resistance, a precursor to diabetes. It is also accredited with stimulating increased production of LDL, the bad cholesterol. LDL plaques up arteries and leads to circulatory dysfunction, high blood pressure and heart disease.
Reversing Metabolic Syndrome
While frightening, metabolic syndrome is not irreversible. In a recent study of 31 overweight men conducted by UCLA scientists, subjects with metabolic syndrome and/or type II diabetes followed the Pritikin guidelines for a healthy lifestyle. After just three weeks, 50 percent of the men reversed their clinical diagnosis. The key to reversal, according to Dr. Paul Ridker of the Center for Cardiovascular Disease Prevention at Brigham and Women's Hospital in Boston, is a healthy diet and regular exercise.
Losing Visceral Fat
Visceral fat can be metabolised, and will begin to shrink with increased exercise and improved nutrition. Exercise targeting the abdominal muscles will help to flatten your belly and reduce your waistline, but sustained, rhythmic cardiovascular exercise lasting 30 to 60 minutes, such as brisk walking, will have a more profound effect on visceral fat. Eliminating saturated and trans fats from your diet and increasing your consumption of fresh fruits and vegetables will also help to shrink abdominal fat stores.
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