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.
A medida do perímetro abdominal é atualmente um importante marcador de risco de doenças cardiovasculares. Uma gestão saudável do peso deve ser feita também com o objetivo de manter a circunferência abdominal com valores de baixo risco, ou seja, > 94 cm nos homens e > 80 cm nas mulheres.
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.
O primeiro passo é promover uma alimentação anti-inflamatória, sem alimentos refinados, processados, ou com elevado poder inflamatório e desregulador das suas hormonas. Uma vez eliminados estes alimentos, privilegie alimentos que a Natureza lhe oferece, na sua forma mais íntegra possível, como os vegetais, leguminosas, frutas, gorduras e proteínas saudáveis pois são alimentos altamente nutritivos, com poder anti-inflamatório e anti-oxidante. Um nutricionista poderá ajudá-lo neste processo. Manter o seu intestino saudável também é fundamental para conseguir desintoxicar e reparar o organismo. Por outro lado, dormir as horas necessárias e controlar os níveis de stress também são pilares importantes na promoção da saúde e gestão do peso.
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.
