Abdominal volume is a feature that bothers many people in aesthetic terms and can be evident even when you exercise frequently. The reasons behind the so-called "little tire" are not limited to a sedentary lifestyle. Read this article and find out more.
Abdominal circumference is currently an important risk marker for cardiovascular disease. Healthy weight management should also aim to keep abdominal circumference within low-risk ranges, specifically > 94 cm for men and > 80 cm for women.
What is the reason for the abdominal volume?
Several factors are related to the increase in fat in the abdominal region. With the evolution of society, the increase in abdominal volume has been constant and depends on the lifestyle habits that each person develops over time. Sedentary lifestyles and physical inactivity, inflammatory, industrialized and poorly nutritious foods, stress, exposure to toxic substances, pollution and endocrine disruptors are some of the factors that contribute to an unhealthy abdominal perimeter.
Food
Our diet has evolved from the earliest times to the present day. However, our bodies have not kept up with the changes in diet, and proof of this is our body's reaction to eating inflammatory foods. Eating these foods causes a silent inflammatory state and hormonal dysregulation, associated with an intestinal imbalance, and consequently an increase in abdominal circumference (either due to inflammation of the intestine or the accumulation of abdominal/visceral fat).
Hormonal imbalance
Sometimes the cause of increased abdominal volume can also have a hormonal explanation. A hormonal and laboratory assessment combined with a thorough clinical history would be able to identify a hormonal imbalance such as changes in the thyroid, oestrogen, progesterone, insulin, melatonin, cortisol, among others. Each of these hormones has its own effect on our body and must be very well regulated if we are to be able to maintain a healthy weight.
Sleep
Several studies have shown that too few hours of sleep, not enough restorative sleep and/or high levels of stress cause a decrease in basal metabolism, insulin resistance and, consequently, an increase in abdominal circumference.
Abdominal volume and health
Normally, the larger the abdominal circumference, the greater the health risk. Most metabolic diseases and many degenerative diseases are associated with a higher risk abdominal circumference:
- Diabetes;
- Heart attacks;
- STROKE;
- Hypertension;
- Sleep Apnea;
- Polycystic ovaries;
- Hepatic steatosis (known as fatty liver);
- Neurodegenerative diseases, among others.
Strategies for reducing abdominal volume
When we start a healthy weight loss process, we can quickly reduce our abdominal circumference, because the first fat to be used is the fat found in the central region, closest to the liver, and then the subcutaneous fat.
The first step is to adopt an anti-inflammatory diet that excludes refined and processed foods, as well as those with high inflammatory potential that can disrupt your hormones. Once you’ve eliminated these foods, prioritize the foods that nature provides, in their most whole form possible—such as vegetables, legumes, fruits, healthy fats, and proteins—as they are highly nutritious and possess anti-inflammatory and antioxidant properties. A nutritionist can help you with this process. Maintaining a healthy gut is also essential for detoxifying and repairing the body. Furthermore, getting enough sleep and managing stress levels are also key pillars of promoting health and managing weight.
Don't forget to assess your clinical condition with detailed tests, including your hormonal profile. Being disease-free doesn't mean you're healthy, and there's a lot you can do to help you age with health and quality of life.
