Many studies have shown that visceral fat is closely related to diseases such as cardiovascular disease, type 2 diabetes, high blood pressure and some types of cancer.
According to a study published in the New England Journal of Medicine, visceral fat secures inflammatory cytokines and adipokines, contributing to chronic inflammation and insulin resistance, which lead to metabolic diseases.
As we age, the body goes through many changes, including reducing muscle mass and increasing fat accumulation, especially visceral fat.
According to the Mayo Clinic, after age 50, hormone decline, such as estrogen in women and testosterone in men, contributes to increased visceral fat accumulation.Slow metabolism and a sedentary lifestyle are also factors that promote visceral fat accumulation at this age.
The accumulation of visceral fat not only increases the risk of chronic diseases but also directly affects life expectancy.A study published in the British Medical Journal (BMJ) shows that people with large waistlines, an indirect indicator of visceral fat, are at higher risk of death than those with smaller waistlines, even if their body mass index (BMI) is within normal limits.
At age 50, the body has many changes in hormones, metabolism and lifestyle, making it more difficult to reduce visceral fat.Muscle mass decreases with age, slowing down metabolism.
Many older adults tend to eat less, but do not pay attention to nutritional quality.Lack of protein, fiber and essential nutrients can slow down the process of reducing visceral fat.
In contrast, consuming too much sugar, saturated fat and processed foods also causes obstacles.
Lack of sleep causes hormonal disorders, increases the production of cortisol (stress hormone), leading to visceral fat accumulation.
Older people often have difficulty getting enough sleep, improving sleep quality is very important to reduce visceral fat.
The World Health Organization recommends that we should have a healthy lifestyle and exercise every day.Cardio helps burn calories, strength training helps build and maintain muscle, increases metabolism, thereby burning visceral fat more effectively.Combined with a healthy diet: Limit consumption of sugar and saturated fat, increase vegetables, fruits, whole grains and lean proteins.
Finally, stress management can contribute to visceral fat accumulation; therefore, practicing relaxation techniques such as yoga or meditation can be helpful. Ensuring adequate sleep is also important for weight control and visceral fat accumulation.
