Visceral fat is silently threatening human health

(NADS) - Visceral fat – the fat hidden deep within the body – is more than just a harmless layer of excess fat. Behind its unsightly appearance, it poses serious health risks, from heart disease, diabetes to cancer. Understanding and controlling visceral fat is the key to long-term health protection.

Unlike subcutaneous fat that is easily seen on the arms, legs or abdomen, visceral fat accumulates deep in the abdominal cavity, surrounding important organs such as the liver, stomach, intestines, and even arteries. According to Associate Professor, Dr. Nguyen Anh Tuan, Deputy Director of the Institute of Digestive Surgery, 108 Military Hospital, visceral fat cannot be observed with the naked eye and is usually only detected through imaging diagnostic methods such as CT or MRI.

An unhealthy lifestyle is the main cause of visceral fat. Consuming too many calories without enough exercise makes it easier for the body to accumulate fat around the abdomen. In addition, as we age, the body tends to store more visceral fat, even if we do not gain weight. An unbalanced diet with alcohol consumption, fatty foods, and prolonged stress also contribute to the increase in this harmful fat.

Illustration of visceral fat in the human abdomen. Photo: Collected

Visceral fat is not just “passive fat” but also considered “active fat” because it has the ability to strongly affect health. Excess body fat can lead to insulin resistance, even if you do not have diabetes. Visceral fat also increases the risk of cardiovascular diseases such as high blood pressure, stroke, heart attack and some types of cancer such as breast cancer, colorectal cancer.

Although the most accurate way to measure visceral fat is with advanced machines like CT or MRI, they are expensive and complicated. Experts recommend a simpler way to estimate visceral fat: about 10% of total body fat is visceral fat. You can use body fat measuring devices to determine this number. If your visceral fat level exceeds 13 on the scale, it is a sign that you need to make lifestyle changes to protect your health.

Exercise a lot to quickly dissolve excess fat and avoid dangerous diseases in the future. Photo: Collected

Fortunately, visceral fat is very sensitive to lifestyle changes. According to Associate Professor, Dr. Nguyen Anh Tuan, regular exercise and maintaining a healthy diet can significantly reduce this fat. Cardio exercises such as jogging, cycling, or aerobics for at least 30 minutes a day, combined with strength training 3 times a week, are the best ways to burn visceral fat.

Additionally, reducing stress also plays an important role in reducing visceral fat. The hormone cortisol, which is released during stress, is a factor that causes the body to store more fat. Activities such as meditation, deep breathing, or practicing yoga can help control stress levels, thereby reducing the risk of fat accumulation.

In addition to focusing on exercise, diet also plays a decisive role in controlling visceral fat. You should stay away from processed foods, which are high in sugar and unhealthy fats. Instead, add foods rich in protein, green vegetables, lean meats and beans. When cooking, prioritize low-fat methods such as boiling or steaming, and use healthy oils such as olive oil instead of butter or peanut oil.

Fruits and vegetables are essential for health. Photo: Collected

Visceral fat can be likened to a “hidden man” in the body – it doesn’t attract immediate attention but silently causes a host of serious health problems. Like a hidden volcano, visceral fat may not be visible from the outside, but when it erupts, the consequences can be dire.

Our bodies are like sophisticated machines, and visceral fat is the “sand” that can damage the gears that are running smoothly. To keep that machine running smoothly, we need to regularly maintain, care for and especially eliminate potentially dangerous factors such as visceral fat.

Visceral fat is hard to detect, but it is the cause of many serious diseases. Lifestyle changes, from regular exercise to maintaining a healthy diet and managing stress, are the best ways to protect your body from these potential risks. Think of your body as a "house" - to keep that house strong and healthy, cleaning up visceral fat is essential.

Source: https://nhiepanhdoisong.vn/mo-noi-tang-dang-am-tham-de-doa-suc-khoe-con-nguoi-15255.html