Are you aware of this dangerous internal fat in the stomach? (Visceral Fat)

We all worry about belly fat. Especially the fat layer on our stomach that we can touch and feel. But did you know that there is actually a much more dangerous type of fat inside our stomach that we cannot see with our eyes? This is the internal fat that we are going to talk about today, or `(Visceral Fat)`. It is like a silent enemy. So, let's understand this exactly.

What is Visceral Fat?

Simply put, visceral fat is the type of fat that accumulates in our abdomen, around our internal organs. This fat accumulates around vital organs like our liver, intestines, and stomach.

This is not just a layer of fat. That's why it's sometimes called "active fat" because it produces hormones and other chemicals that can affect how our bodies function.

Now you might be wondering what the difference is between this fat and the layer of belly fat that we touch with our hands. Let's understand that clearly.

Why is having too much visceral fat dangerous?

Having too much fat of any kind is not good for your health. However, having more visceral fat than subcutaneous fat can contribute to a number of serious diseases.

Researchers believe that these visceral fat cells produce more proteins that cause inflammation in our body's tissues and organs. They can also cause blood vessels to narrow, which is why conditions like high blood pressure occur.

Here are some of the main risks that may arise:

• Heart Disease: Studies have found that people with high visceral fat have about twice the risk of developing heart disease.
• Type 2 Diabetes: This fat can cause insulin resistance in the body, which is directly linked to diabetes.
• Hypertension: Blood pressure can increase due to the effects on blood vessels.
• High Cholesterol: This fat causes the level of bad cholesterol, or LDL cholesterol, in the blood to increase.
• Stroke: People with high visceral fat are at higher risk of stroke. It can also affect the risk of stroke at a younger age.
• Certain Cancers: This fat has been found to be linked to several types of cancer, such as colon cancer.
• Alzheimer's Disease: Research shows that people with a lot of belly fat, especially visceral fat, are about three times more likely to develop dementia and Alzheimer's disease. (Wait, I used a Bengali word "ডেমেন্শিয়া". I must correct this. Dementia in Sinhala is "মাতি ভিরাম্না". Let's use that.)
• Correction: Research shows that people with excess belly fat, especially visceral fat, have a threefold increased risk of developing dementia and Alzheimer's disease.

How do you know how much of this fat you have?

The only way to really see exactly how much visceral fat you have in your body is with an expensive test like a ``CT scan`` or ``MRI.`` But a doctor wouldn't order a test like this just to measure fat.

But don't worry. There are a few simple ways you can get a rough idea of ​​this at home.

Here are some simple ways:

1. Measure your waist circumference: Take a tape measure and measure around your waist, across your belly button, keeping your stomach relaxed.

• Women: 35 inches or more, you may have excess visceral fat.
• Men: 40 inches or more, may be at risk.
• For those of Asian descent: These values ​​vary. Women are considered to be 31.5 inches and men are considered to be 35.5 inches.

2. Body Mass Index (BMI): This is a formula to see if you have a healthy weight for your height. A BMI of 30 or more is considered obese and may indicate increased visceral fat. (For Asians, a BMI of 23 or more is also risky.) But remember, BMI does not differentiate between muscle mass and fat mass.

3. Body Shape: Look in the mirror. Where do you store the most body fat? If your torso is fat and your legs are thin (apple shape), it means you may have excess visceral fat. This shape is more common in men. In women, you may see more fat in the hips and thighs (pea shape).

How to reduce this dangerous fat?

The good news is that there is no magic formula to reduce this visceral fat. It can be reduced with the same simple habits we follow to stay healthy and lose weight. In fact, when we start exercising, this visceral fat is the first thing that starts burning. It burns faster than subcutaneous fat.

Here are some things you can do:

• Keep Moving: Do something brisk like walking, cycling, or using the stairs for at least 30 minutes a day. Also, do muscle-strengthening exercises like weight lifting, push-ups, and sit-ups.
• Eat Smart: Eat more foods rich in calcium and vitamin D (spinach, kale, milk, yogurt, cheese, small fish). Reduce sugary drinks, sweets, and processed foods containing `(Trans fat)` as much as possible. Avoid foods containing things like "partially hydrogenated oils" or "high-fructose corn syrup".
• Intermittent Fasting: Some studies show that eating only during certain hours of the day (e.g., 9 a.m. to 5 p.m.) can help reduce this visceral fat. You can talk to your doctor about this and get advice.
• Sleep Well: Not getting enough, good sleep is also a cause of increased visceral fat.
• Tackle Stress: When stress increases, our body produces a hormone called ``Cortisol.'' This can also increase fat storage. Reduce stress by doing things like yoga, meditation, and getting outside for a walk.
• Avoid Alcohol: Excessive alcohol consumption is also a major cause of increased visceral fat.

When should I talk to a doctor about this?

If you are concerned about your waist size, or if you feel that this visceral fat is a risk to your health, do not hesitate to see your doctor.

He or she can then check things like your blood pressure, blood sugar, and cholesterol levels and give you specific advice on dietary and lifestyle changes that are right for you.

Internal fat, Visceral Fat, Belly fat, Lose belly fat, Heart disease, Diabetes, Weight loss, Healthy living, Cholesterol