Abdominal Obesity and the Impact on Our Health
Let's break down why belly fat isn't just a nuisance, but a significant health concern.
Why is Abdominal Obesity a Problem?
Abdominal obesity, specifically visceral fat (the fat around your organs), is not just an inert blob of fat. It's metabolically active, causing oxidative stress and inflammation.
What many people don't realise is that this inflammation is a major contributor to many of today's chronic diseases such as cardiovascular disease, Alzheimer's, stroke, and fatty liver - they all stem from the same underlying issue!
Main Causes of Abdominal Obesity
Diets High in Ultra-Processed Foods: These foods are often loaded with unhealthy fats, sugars, and chemicals that disrupt our metabolism.
Processed Sugars and Carbs: These spike our blood sugar levels, leading to insulin resistance.
Toxic Oils: Found in many fried and fast foods, these oils contribute to inflammation and metabolic dysfunction.
Stress: When you're stressed, your body releases cortisol, a hormone that can increase belly fat. High cortisol levels also affect insulin, making your body store more fat and use glucose less effectively.
Measuring Abdominal Obesity
Women: Waist should be 80 cm or less.
Men: Waist should be 94 cm or less.
General Rule: Your waist circumference should be less than half your height.
These measurements are simple yet effective indicators of metabolic dysfunction.
The Link to Insulin Resistance
Insulin is needed to take the sugar out of our blood and into the cells where it is utilised. A large waistline can be a sign of insulin resistance (meaning the cells are now resistant to insulin action).
GPs usually test Hba1c which gives our average blood sugar levels over the past three months, if this is high, chances are that insulin resistance has been happening in the background for up to 10 years prior to a diagnosis of prediabetes!
This is why it's best to start by asking for a Fasted Insulin Test. You can order this test yourself and pay for it privately at any LabTest (NZ).
How to Reduce Waist Circumference with Food and Lifestyle Changes
Eat Whole Foods: Focus on vegetables, fruits, lean proteins, and whole grains.
Limit Processed Foods: Avoid sugary drinks, snacks, and fast foods.
Healthy Fats: Include sources like avocados, nuts, and olive oil.
Stay Active: Regular exercise helps burn visceral fat. Aim for at least 150 minutes of moderate activity per week.
Manage Stress: Incorporate relaxation techniques such as yoga, meditation, or deep breathing exercises.
Get Adequate Sleep: Poor sleep increases hunger and stress hormones, contributing to weight gain.
A Holistic and Integrative Approach
The great news is that metabolic health can be improved, but it needs a holistic and integrative approach, which is where I come in! As a Naturopath, I follow evidence-based medicine and I'm degree-qualified, and I've been involved in health and wellness for over 20 years so you're in capable hands! 😉
I'm making it my life's mission to make a dent in the high number of people with metabolic disease, and dying prematurely.
By working together, we can create a healthier future for ourselves and our loved ones. Remember, small changes can make a big difference.
