Far beyond aesthetic issues, fat accumulation in the abdominal region is behind metabolic changes related to increased cardiovascular risk. And a new study, published in December in the scientific journal Nutrition Journal, reinforces this relationship.
For, China researchers evaluated data from over 47,000 individuals from three major studies: China Health and Nutrition Survey (CHNS), China Health and Longitudinal Retirement Study (Charls) and the National Health and Nutrition Examination Survey (Nhanes) . These works monitor nutritional status and other aspects of the lifestyle of China and the United States populations.
9,445 participants were selected, accompanied for almost four years. Scientists evaluated the measures of abdomen and other clinical aspects, and observed that the higher the circumference of the belly, the higher the incidence of hypertension. “The article highlights the importance of waist size as a parameter to evaluate the propensity for disease,” comments endocrinologist Claudia Schimidt of Hospital Israelita Albert Einstein.
Unlike body mass index (), the measure of the abdominal circumference helps to point out the distribution of fat. “Although IMC still collaborates for the classification of obesity, science increasingly shows that other criteria are needed,” says the doctor.
On January 14, one proposes that this index be used only as a substitute measure of health risk at the population level, for epidemiological studies or screening rather than an individual measure of health.
“Excessive adiposity should be confirmed by direct measurement of body fat, when available, or at least one anthropometric criterion (such as waist circumference, waist-and-waist ratio or altitude ratio), in addition to the BMI, using methods using methods Validated and appropriate cutting points for age, gender and ethnicity, ”write the authors.
Excessive accumulation of fat in the abdominal region-which is interspersed with organs-is considered an endocrine tissue, that is, which produces several substances, including some proinflammatory. “When shooting small and constant inflammation, there may be changes in endothelial function,” explains Schimidt. The endocrinologist refers to the cell coating involved in the expansion and relaxation of the arteries. Thus, the pressure tends to rise.
Diabetes, hepatic steatosis (popular “liver fat”), increased cholesterol and triglyceride levels are some of the associated problems – and there is still indications of higher risk of Alzheimer’s. “Visceral fat is different from subcutaneous, one that focuses on hips and arms and that usually brings less health losses,” says the expert.
Check out some strategies that help avoid abdominal adiposity:
Keep active
Smome – walking, running, swimming, or dedicated to other aerobic activities – promotes positive metabolic changes, facilitating glucose capture by muscle fibers, which helps balance insulin levels. In addition, exercise favors weight loss and increased production of protective substances.
The recommendation is to exercise for 150 minutes a week, but for many people it is complicated to reach this goal. “Do what to get, according to the routine,” suggests Claudia Schimidt.
Any effort is better than nothing – even changing the elevator for the stairs already enters the account. Another tip is to choose an activity you like, which will ensure your motivation to stay active.
Prioritize vegetable consumption
Opening space on the menu for vegetables, fruits, seeds and whole grains is the recipe to ensure benefits. Always within balance and without excess. In addition to vitamins and minerals, which act for the proper functioning of the body, these foods offer fiber, which favor increased satiety, braking appetite.
Consume carbohydrate with balance
The nutrient of rice, oat, wheat and its derivatives cannot be left out of the menu, after all, it is our main source of energy. Exaggerations, however, are behind weight gain. The quantity varies according to age, profile and physical activity level – so, before cutting carbohydrate sources on your own, consult a specialized health professional.
In addition to avoiding excesses, the suggestion is to prioritize full versions in everyday life as they are more nutritious. Another tip is to combine carbohydrate sources with protein -rich foods, such as legumes, cheeses, yogurts and eggs. Thus, absorption becomes slower, which avoids large glycemic oscillations unfavorable to metabolism.
Ultra -processed
The term refers to industrialized foods that have large amounts of sugar, fat, sodium and additives. Frozen ready lasagna and instant noodles are examples. Maintaining a diet with many such products favors obesity and other disorders.
Reduce saturated fat and prevent trans fat
Red meat, yellow cheese, butter and coconut oil are some foods that contain generous portions of saturated fat. In addition to contributing to weight gain, the exaggeration in the amount is behind cardiovascular ailments.
Trans fat, which may be present in the formulation of stuffed cookies, ice cream and snacks, needs to be avoided for the same reasons.
Lose weight when there is excess
In addition to the accumulation in the belly, excess pounds are related to cardiovascular problems, diabetes, among other disorders. When weight loss happens healthy, abdominal fat loss tends to be successful, as it is usually metabolically very active. Therefore, it is essential to seek medical and nutritionist help to combat obesity.
Jail
Maldormid nights may interfere with the balance of some hormones involved with appetite control. This is the case of leptin, responsible for informing the brain about satiety, which has its performance impaired.
It is worth investing in the so -called sleep hygiene. Starting with the room, which needs to be airy, preferably with few furniture and without mess. Proper mattress and pillow at the right time count more points in favor of the good dreams.
To top it off, the ideal is to keep electronics away from bed. Turn off the TV and computer well before closing your eyes – the light of these devices interferes with the production of melatonin, a hormone that warns the brain that is bedtime.
Manage stress
Although it may be a challenge, especially for those who need to face traffic, noise pollution and other everyday factors of large cities, it does not cost to reinforce the importance of tamed tensions. This is because chronic stress triggers a series of imbalances, including hormonal, which contribute to increased appetite and fat accumulation in the abdominal region.
Setting time to devote yourself to pleasurable activities can help. Even physical exercise are great allies, as they favor the release of endorphins, a group of well-being substances.
