Adipose tissue has different consequences on health depending on where it is distributed in the body. Researchers know oestrogen is partially responsible for fat distribution around the female body. This means women of child rearing age tend to have a more pear shaped figure, where fat is stored in the bottom or lower part of the body, while post-menopausal women and men tend to store fat around the abdominal area.
Visceral fat is distinct from subcutaneous fat as it is found surrounding the internal organs, whereas subcutaneous fat is stored directly under the skin. Upper body fat can be deposited in visceral and subcutaneous locations, both generally referred to as abdominal fat. Abdominal fat overall is known to be associated with an increase risk of cardiovascular disease and metabolic issues, however it is the visceral fat that seems to be most problematic.
Abdominal fat in the body is a significant indicator of an increased risk chronic diseases such as cardiovascular disease, metabolic syndrome and insulin resistance. It is thought that the health risks associated with a more apple shaped body are due to adipose tissue (especially visceral fat) releasing inflammatory chemicals, which then increase insulin resistance in the body. Abdominal weight also increases triglycerides and insulin levels, and decreases good cholesterol, all factors that can further contribute to chronic disease.
As women we have the advantage of oestrogen, which promotes a healthier fat distribution at least up until menopause. This doesn’t mean however, that we are immune to being overweight, or carrying abdominal weight. Some ways we can protect ourselves from being overweight and developing serious health outcomes include:
Exercise – participate in at least 150 minutes of moderate exercise per week accrued over at least five sessions.
Exercising aids the cardiovascular system by:
- Improving good cholesterol and decreasing bad cholesterol
- Increasing blood flow to the heart
- Improving the body’s response to insulin
Maintain a healthy waist circumference.
Women should have an abdominal girth of less than 80 cm for best health. Between 80-88 cm is considered to be at increased risk of chronic disease, and over 88cm is considered to have a greatly increased risk of developing chronic disease.
Maintain a healthy lifestyle
- Diet – incorporate wholefoods into your diet, minimise processed and junk foods and alcohol, and increase your intake of lean meat, fish, fruits and vegetables.
- Sleep – adequate sleep is associated with a better ability to regulate weight
- Stop Smoking – cigarette smoke contributes to an unhealthy cardiovascular system
- Minimise Stress – as stress can affect the cardiovascular system
Waist measurement is a more important measure of health than weight alone. One way to find out where your fat is distributed, is to have your hip to waist circumference ratio and your abdominal fat folds measured by a health practitioner or at your local gym. For more information on hip to waist ratios and health risks, go to the website
www.measureup.gov.au
References available upon request