Visceral fat is the deep belly fat that wraps around internal organs like the liver, stomach, and intestines. While fat under the skin mainly stores energy, visceral fat acts like a hyperactive chemical factory. It constantly pumps out substances that change how the body functions and trigger a state of internal stress.
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Moreover, excessive visceral fat may be harmful. According to a November 2016 study done by the Korean Journal of Pediatrics, research found a link between having too much visceral fat and a higher risk of cardiovascular disease. Moreover, a report from Max Hospitals states that visceral fat secretes substances that can trigger chronic inflammation and impair insulin, the hormone that regulates blood sugar levels.
To understand how visceral fat triggers inflammation and worsens metabolic health, HT Lifestyle reached out to Dr Madhumitha K, internal medicine specialist, Apollo Spectra Hospital, Chennai.
The source of inflammation
According to Dr Madhumita, the biggest risk of visceral fat is its role as a source of chronic, low-grade inflammation, also known as “silent” inflammation because it occurs without any apparent symptoms.
She explains, “As these deep fat cells grow beyond their size, they become stressed and starved for oxygen. This triggers the immune system, and white blood cells enter the fat cells.”
In such a scenario, rather than fighting an infection for a short period, the immune cells remain active. “They release proteins that cause inflammation in the body. These proteins, called cytokines, travel through the bloodstream. This silent inflammation is like a slow-burning fire that destroys the body’s tissues,” Dr Madhumita added.
Breaking the energy system
This chronic inflammation, per Dr Madhumita, makes it difficult for the body’s sugar-regulating system to function properly. She explained, “Normally, insulin acts as a key to unlock cells so that glucose can be used for energy.” However, the presence of these inflammatory factors produced by visceral fat makes this process difficult, a condition known as insulin resistance.
She further added, “When body cells become less responsive to insulin, blood sugar levels rise. The pancreas has to work overtime to secrete more insulin to enable sugar to enter cells, but this can raise blood sugar levels, leading to type 2 diabetes.”
Effects on the liver and heart
Dr Madhumita highlighted that visceral fat is directly connected to the liver via the portal vein, where it is exposed to high levels of fatty acids and inflammatory mediators. This leads to:
- Fatty liver disease: The liver becomes saturated with fat, unable to carry out its vital functions.
- Unhealthy balance of cholesterol: The liver secretes high amounts of LDL (bad) cholesterol and low amounts of HDL (good) cholesterol.
- High blood pressure: Chronic inflammation stiffens and narrows blood vessels, increasing cardiovascular strain.
Preventing and reducing visceral fat
Visceral fat can be reduced by adopting lifestyle changes that target both the inflammation and the metabolic problems, Dr Madhumita stressed. She suggests:
- Exercise: Engage in aerobic exercises such as brisk walking, jogging, or cycling, and include weight training to lose abdominal fat and improve insulin sensitivity. It is more important to be regular than to be intense.
- Eat healthy: Reduce the intake of refined carbohydrates, sugary drinks, and ultra-processed foods. Instead, focus on increasing fibre-rich vegetables, fruits, whole grains, lean proteins, and healthy fats to control blood sugar levels and reduce inflammation.
- Sleep and stress management: Follow a regular sleep schedule and practice stress management techniques such as meditation, deep breathing, or yoga to keep cortisol levels in check and prevent the accumulation of excess abdominal fat.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
