Belly fat: The dangers of a growing waistline

Did you know that excess belly fat, also referred to as visceral fat, poses significant health risks when waist measurements exceed 40 inches for males and 35 inches for females?Visceral fat lurks deep inside your body, wrapping around important organs like your stomach, liver, pancreas, intestines, and other internal organs. Studies show that having too much belly fat raises your risk of health complications like diabetes, hormonal disorders, dementia; colorectal cancer; cardiovascular diseases like hypertension and stroke; and even sudden death. In contrast, subcutaneous fat, found beneath the skin in other areas like the arms, thighs, hips, and buttocks, tends to be metabolically benign and relatively harmless. Therefore, individuals with similar bodyweight may face vastly different health risks depending on their fat distribution. This underscores the importance of fat distribution and obesity markers as meaningful health indicators. With the unprecedented global epidemic of obesity affecting both adults and children, there is no better time than now to understand the implications of excessive visceral fat on your health.

A large waistline is a telltale sign that fat may accumulate around your vital organs. Visceral fat is biologically active, releasing hormones, enzymes, and inflammatory toxins in the body. These toxins can induce insulin resistance, a precursor of type 2 diabetes and constrict blood vessels, leading to elevated blood pressure. Studies show that individuals harbouring higher amounts of visceral fat are predisposed to experiencing stroke at a younger age. Additionally, excessive belly fat has been linked to an increased risk of colorectal cancer. Studies have indicated a threefold higher risk of developing precancerous colon polyps among individuals with visceral obesity compared to those with normal abdominal fat levels.

Belly fat produces aromatase, an enzyme that makes oestrogen (female hormone) from testosterone (male hormone), potentially resulting in hormonal imbalances. Men with excessive belly fat are at risk of having increased levels of oestrogen and reduced testosterone which can affect sperm count and sexual function. Viscerally obese females on the other hand are predisposed to developing polycystic ovarian syndrome, a hormonal disorder that can negatively impact fertility.

Visceral fat is also associated with elevated blood cholesterol levels, particularly low-density lipoprotein(LDL) which is the bad cholesterol in your bloodstream. Excess LDL-cholesterol can lodge in the walls of your arteries and result in plaque formation which increases your risk of heart disease and stroke.

Individuals with excessive belly fat may be predisposed to dementia. A recent study indicated that as belly fat increases, there is a corresponding reduction in memory centres of the brain. Additionally, studies have shown inflammation in the white matter tracks of the brain in individuals with excessive visceral fat. These findings suggest potential implications for intercommunication between the brain and other areas of the body, which may be an early indicator of dementia.

HOW TO MEASURE WAIST CIRCUMFERENCE

Accurate measurement of belly fat typically requires advanced imaging techniques such as CT or MRI scans. However, to have a rough idea of your risk, you can measure your waist circumference at home. For belly fat measurement, wrap a flexible tape measure around your waistline, aligning it with the top of your hip bone, typically corresponding to the level of your belly button. Ensure that the tape fits snugly without digging into your skin. Breathe normally, then record your measurement. Repeat the process 2-3 times to ensure consistency. Monitoring any increase in your waistline is advisable which should give you a good idea of whether you are accumulating unhealthy fat. In men, a waist circumference below 37 inches is considered low risk while for women, low risk is below 31.5 inches.

TIPS ON REDUCING BELLY FAT

The good news is, there are ways to combat belly fat and reduce your risk of complications. Regular exercise can effectively trim your waistline and build muscle mass. You should aim for at least 30 minutes of moderate-intensity activity daily such as brisk walking, cycling, running, or swimming. Additionally, seek ways to incorporate movement into your daily routine.Opt for balanced meals that support a healthy weight like fibre-rich foods, lean protein, fruits, and vegetables. Additionally, steer clear of foods that promote the accumulation of belly fat such as alcohol, sugary drinks, and high-fat foods. Quit smoking as the more often you smoke, the greater your chance of accumulating belly fat. Finally, managing stress and ensuring that you get adequate sleep are crucial measures as chronic stress and sleep deprivation are strongly linked to the accumulation of body fat. Start your journey to reduce belly fat by adopting sustainable lifestyle modifications.

Melisa Anderson Cross is a clinical chemistry lecturer in the College of Health Sciences at the University of Technology, Jamaica.