<\/p>\n
It is widely accepted that the human lifestyle has changed radically in recent decades. And while we more or less all enjoy the comforts of technological progress, scientists are sounding the alarm, as it seems that the comforts offered by the modern lifestyle come at a serious cost to our metabolic health.<\/p>\n
But what exactly has changed and why can this change affect us so significantly? Initially, in terms of nutrition, modern man has dramatically increased the consumption of ultra-processed foods, while simultaneously reducing the consumption of natural foods. In other words, the consumption of foods rich in calories has increased, which usually consist of saturated and trans fats, with excessive amounts of sugar and salt and, most importantly, very poor in nutrients. Also, over the years, we have dramatically reduced our physical activity. Most of us drive to work, to spend 8 hours of the day sitting in front of a computer, and to return home after finishing our work and driving again.<\/p>\n
Inevitably, the combination of the two above factors will sooner or later lead to weight gain, mainly to fat deposition in the abdominal area, in the form of visceral fat.<\/p>\n
Visceral fat refers to the fat that accumulates around the organs in the abdominal area, also known as belly fat. This type of fat is different from subcutaneous fat, which is found under the skin, and can affect our health in a variety of ways.<\/p>\n
Initially, as visceral fat is located around organs that play a crucial role in cardiovascular health, such as the liver, kidneys and pancreas, it is likely to contribute to an increased risk of cardiovascular disease.<\/p>\n
Insulin Resistance and Type 2 Diabetes: People with high levels of visceral fat are more likely to have insulin resistance, a condition in which the body's cells do not respond effectively to insulin, the hormone responsible for regulating our blood sugar levels. Consequently, insulin resistance, if not treated in time, is likely to lead to the development of Type 2 Diabetes.<\/p>\n
Inflammation and metabolic syndrome: Visceral fat produces more inflammatory substances than subcutaneous fat, which can lead to the development of chronic inflammation in the body. This inflammation is linked to various conditions, such as cardiovascular disease, hypertension, certain forms of cancer, and other chronic conditions that affect our overall health.<\/p>\n
The good news is that we can prevent many of the above effects by making small, simple changes in our daily lives.<\/p>\n
Starting with Nutrition, we choose a diet rich in fiber, with lots of seasonal and local fruits and vegetables. We prefer whole grains and clean sources of protein such as fish, chicken, lean red meat, while giving special emphasis to unsaturated fatty acids that we will find in foods such as olive oil, nuts and avocado. It is also good to be careful about the amount of intake of ultra-processed, calorie-rich foods that lack nutrients. We also regularly monitor our weight, making sure to maintain it in a healthy range.<\/p>\n
At the same time, we include exercise in our lives as regular exercise can be proven to contribute to the reduction of visceral fat and improve the sensitivity of our cells to insulin. According to the recommendations of the World Health Organization, 150 minutes of moderate intensity exercise per week is enough to significantly reduce the risk of developing the above diseases.<\/p>\n
We strive to have quality sleep every day, as poor quality sleep can affect a number of hormones and consequently deregulate our metabolism, leading us to faster weight gain and increase in adipose tissue. We make sure to adopt stress reduction techniques, such as meditation, breathing exercises, or even finding an activity that relaxes us, gives us joy and rests us.<\/p>\n
If we decide to make any changes to our lifestyle and diet, it is important to consult a professional Dietitian-Nutritionist in order to receive appropriate guidance, especially if there is a history of diseases such as diabetes or if we are already taking medication.<\/p>","protected":false},"excerpt":{"rendered":"
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