Visceral Fat and Health

  It is widely accepted that our way of life has changed radically in recent decades. And while more or less all of us enjoy the comforts of technological progress, scientists are sounding the alarm, as the comforts of modern life seem to come at a serious cost to our metabolic health. But what exactly has changed, and why can this change affect us so much? First, in terms of diet, people today eat far more ultra-processed foods and far fewer natural ones. In other words, we eat more calorie-dense foods, usually made up of saturated and trans fats, with too much sugar and salt and, above all, very few nutrients. Over the years we have also sharply reduced our physical activity. Most of us drive to work, spend 8 hours a day sitting in front of a computer and drive home again after work. Inevitably, the combination of these two factors will sooner or later lead to weight gain and, above all, to fat being stored around the abdomen in the form of visceral fat. Visceral fat is the fat that builds up around the organs in the abdominal area, also known as belly fat. This type of fat is different from the subcutaneous fat under the skin and can affect our health in various ways. First, because visceral fat is located around organs that play a key role in cardiovascular health, such as the liver, kidneys and pancreas, it can increase the risk of cardiovascular disease. Insulin resistance and type 2 diabetes: People with high levels of visceral fat more often have problems with insulin resistance, a condition in which the body's cells do not respond effectively to insulin, the hormone that regulates blood sugar levels. If insulin resistance is not treated in time, it can lead to type 2 diabetes. Inflammation and metabolic syndrome: Visceral fat produces more inflammatory substances than subcutaneous fat, which can lead to chronic inflammation in the body. This inflammation is linked to various conditions, such as cardiovascular disease, high blood pressure, certain types of cancer and other chronic diseases that affect our overall health. The good news is that we can prevent many of these effects by making small, simple changes to our daily lives. Starting with diet, we choose a diet rich in fibre, with plenty of seasonal, local fruit and vegetables. We prefer wholegrain cereals and lean sources of protein such as fish, chicken and lean red meat, while placing particular emphasis on unsaturated fatty acids found in foods such as olive oil, nuts and avocado. At the same time, we should be careful about how much ultra-processed, calorie-dense, nutrient-poor food we eat. We also monitor our weight regularly, keeping it within a healthy range. Alongside this, we make exercise part of our lives, as regular exercise has been shown to help reduce visceral fat and improve our cells' sensitivity to insulin. According to the World Health Organization's recommendations, 150 minutes of moderate-intensity exercise a week is enough to greatly reduce the risk of the diseases mentioned above. We aim for good-quality sleep every day, as poor sleep can affect many hormones and in turn disrupt our metabolism, leading to faster weight gain and more fat tissue. We adopt stress-reduction techniques such as meditation, breathing exercises, or finding an activity that relaxes us, brings us joy and helps us rest. If we decide to make changes to our lifestyle and diet, it is important to consult a professional dietitian-nutritionist for proper guidance, especially where there is a history of conditions such as diabetes or if medication is already being taken.

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