Is Hidden Body Fat Impacting Your Health? November 14, 2024 We usually know when we have excess body fat. We see the bulges when we stand before a full-length mirror or feel it when our clothes are tighter than they used to be. But there is another kind of fat that we cannot see, and too much of it can be dangerous to health. “Most body fat, or subcutaneous fat as it’s called, forms just under the skin, is squishy and something you can pinch. Visceral fat is located deep in the abdominal cavity where it surrounds important organs like the liver, stomach and intestines,” said Katy Brown, DO, of Samaritan Weight Management Institute. At normal levels, subcutaneous body fat is stored in the body for energy and serves a number of different important roles including insulation and cushion. “However, excess visceral fat is associated with higher blood pressure, blood sugar and unfavorable cholesterol levels which leads to higher risk of heart disease, the leading cause of death in men and women in the United States,” Dr. Brown noted. “Visceral fat is highly biologically active, meaning that it effects body functions. This type of fat releases cytokines and hormones that can increase inflammation and cause or worsen chronic diseases such as hypertension, Type 2 diabetes and hypercholesterolemia. Having excess visceral fat is also linked to conditions such as sleep apnea, fatty liver, dementia and some cancers,” said Dr. Brown. If it cannot be seen, how do we know how much visceral fat we may have? How to Measure Visceral Fat “Healthy weight depends on the individual, and many of the tools we have to measure fat don’t take into consideration one’s bone density or muscle mass. Genetics, ethnicity, age and fitness levels also play a role in the amount of fat a person has and where it’s located in the body,” explained Dr. Brown. Considering the many factors of individuality in a person, two tests can be helpful indicators for increased visceral fat. They are: Waist measurement: Place a tape measure around the waist just across the navel. If measurement is over 35 for women (31 for women of Asian descent) or over 40 for men (35 for men of Asian descent), this indicates a higher risk for visceral fat. Body Composition Analysis: Medical grade body composition tests can tell us how much fat is stored within the abdominal cavity. BMI: Body Mass Index cannot tell us how much visceral fat a person has, but the measurement can be helpful when taken into consideration along with waist circumference and body composition. Body shape can matter too. The apple-shaped body which carries excess weight in the abdominal region can be indicative of added visceral fat. Ways to Reduce Visceral Fat Losing weight helps to reduce visceral fat. “With weight loss, small changes can make a large impact,” said Dr. Brown. “Start by looking at adjustments you can make in your lifestyle.” Dr. Brown offers these tips: Eat smaller portions of food. Add more vegetables and fruit to meals. Try some new varieties you’ve not eaten before. Move more each day. Take the stairs instead of an elevator. Instead of choosing the closest parking space at the store, park further away from the door and walk. Play with the kids or grandkids rather than watching them play. Substitute fatty meats with lean ones. Experiment with vegetarian meals a few times a week. Avoid processed and fried foods. Limit alcohol. Work on reducing your stress with breathing exercises, meditation, spending time in nature or starting a creative pursuit. Improve your sleep. Avoid the use of electronic devices (cell phone, TV, tablets) right before bed. The blue light from these devices tends to make us more alert rather than lull us to sleep. Track the calories you consume by using free apps, such as My Fitness Pal or Calorie Counter, and let this knowledge help shape your food choices going forward. Focus on replacing unhelpful habits with healthier ones. Aim to add one healthy habit each week. Weight loss can be a slow process, so be patient with yourself, Dr. Brown noted. “The good news about losing weight is that you only need to lose 5 to 10% of your total body weight to realize health benefits.” Dr. Brown said. To get additional help and support with weight loss, talk with your primary care provider. Katy Brown, DO, sees patients at Samaritan Weight Management Institute. To reach her, call 541-768-4280.
