Visceral adiposity refers to a type of body fat that accumulates deep within the abdominal cavity, surrounding various internal organs. While the body needs some fat for protection, an excessive amount of visceral fat is a notable health concern due to its active role in bodily functions. This internal fat is distinct from the more visible subcutaneous fat, which lies just beneath the skin.
Where Visceral Fat Resides
Visceral fat is located behind the abdominal muscles, making it impossible to pinch or see from the outside. It envelops organs such as the liver, stomach, pancreas, and intestines. Approximately 10% of total body fat is visceral fat, with the remaining 90% being subcutaneous.
This fat is metabolically active, releasing substances that affect body functions. Products like free fatty acids and inflammatory compounds drain directly into the portal vein, carrying blood to the liver. This can influence fat and cholesterol levels, potentially disrupting organ function.
Health Risks Associated
Elevated levels of visceral fat are associated with numerous health problems. It contributes to metabolic syndrome, a cluster of conditions including high blood pressure, high blood sugar, elevated triglycerides, and low levels of “good” HDL cholesterol. Having three or more of these conditions increases the risk of developing type 2 diabetes and heart disease.
Visceral fat releases inflammatory compounds called cytokines, which contribute to chronic low-grade inflammation throughout the body. This inflammation is linked to insulin resistance, where cells do not respond effectively to insulin, leading to elevated blood sugar levels. Excess visceral fat also affects blood lipids, contributing to high cholesterol and increasing the risk of heart disease, stroke, and heart attacks.
High visceral fat is also connected to other serious conditions. It can increase the risk of certain cancers, including those of the breast, colon, and prostate. It has also been linked to conditions like sleep apnea, non-alcoholic fatty liver disease, and cognitive decline such as Alzheimer’s disease and dementia.
Identifying Visceral Fat
Accurately assessing visceral fat involves specialized clinical methods. Magnetic Resonance Imaging (MRI), Computed Tomography (CT) scans, and Dual-energy X-ray Absorptiometry (DEXA) scans are the most precise ways to measure visceral fat. However, these methods are expensive and may not be routinely used for general assessment.
For the general public, more accessible indicators can estimate visceral fat levels. Measuring waist circumference is a simple approach: greater than 40 inches (102 cm) for men and 35 inches (88 cm) for women suggests increased risk. The waist-to-hip ratio can also be used, with higher ratios indicating greater risk.
While Body Mass Index (BMI) assesses overall weight, it does not differentiate between subcutaneous and visceral fat. This means a person with a “normal” BMI could still have unhealthy levels of visceral fat. Consulting a healthcare professional is recommended for accurate assessment and personalized advice.
Reducing Visceral Fat
Reducing visceral fat involves sustained lifestyle changes. A balanced diet plays a role, emphasizing whole foods, fruits, vegetables, and lean proteins. Increasing fiber intake, particularly soluble fiber found in oats, beans, and berries, can promote fullness and support fat reduction. Limiting refined sugars, trans fats, and processed foods is also important, as these contribute to visceral fat accumulation.
Regular physical activity is another key to visceral fat reduction. A combination of aerobic exercise, such as brisk walking, running, cycling, or swimming, and strength training is effective. Aiming for at least 30 minutes of moderate-intensity activity most days, or incorporating high-intensity interval training (HIIT), can reduce visceral fat. Strength training builds muscle mass, which boosts metabolism and aids in fat oxidation.
Adequate sleep and effective stress management also contribute to reducing visceral fat. Chronic stress can increase cortisol, a hormone that promotes visceral fat storage. Prioritizing 7-9 hours of quality sleep per night supports overall metabolic health and can help prevent visceral fat accumulation. Limiting alcohol intake is beneficial, given its association with increased visceral fat.