Visceral Fat Increases the Risk of Diabetes and Cancer! Japanese Doctor Recommends Two Quick Ways to Eliminate It

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Visceral fat is a major culprit in harming human health. In addition to distorting your body shape, it continuously releases harmful substances that can increase the risk of metabolic diseases and lead to serious conditions like diabetes, arteriosclerosis, and cancer.

What is Visceral Fat?

Body fat is generally divided into three types:

1. Subcutaneous fat: Located beneath the skin, it helps maintain body temperature, stores energy, and protects the body from external impacts.
2. Visceral fat: Found around the abdomen, excessive amounts can lead to a large belly, with waist size being a key indicator of metabolic syndrome.
3. Ectopic fat: Also known as third fat, this is fat that is deposited around organs such as the heart or liver, or even within muscles, where it should not normally accumulate.

Many people mistakenly believe that visceral fat is attached to the stomach or liver. However, beneath the subcutaneous fat layer lies the abdominal muscles, and it is beneath these muscles where visceral fat is stored. The mesentery, a membrane that holds the intestines in place, is where this fat accumulates. As visceral fat increases, it leads to a protruding belly.

Generally, aging increases the likelihood of weight gain, often from visceral fat. Have you gained more than 10 kilograms compared to when you were 20? If so, it's time to pay attention to your health.

Thin People Aren’t Exempt from Visceral Fat

Some may think, "I'm not fat, so I shouldn't have visceral fat." However, this varies from person to person.

For example:

• Chen, an office worker, is 173 cm tall and weighs 67 kg. He appears to have an average build, with a BMI of 22 (not overweight), but his body fat percentage is 25%, and his visceral fat area measures 125 square centimeters.
• Zhang, a rugby player, is 176 cm tall and weighs 96 kg. His BMI is 31 (overweight), and he appears to be bulky, but his body fat percentage is only 17%, and his visceral fat area measures 75 square centimeters.

Zhang has been physically active, building muscle, whereas Chen spends most of his time sitting, accumulating fat. This shows that appearance is not a reliable indicator of hidden obesity, and all body types should be wary of visceral fat.

A study by the Mayo Clinic in the U.S. involving over 12,785 adults aged 18 and older revealed that individuals with normal BMI but thick visceral fat had more than twice the mortality rate of those with normal fat levels. The cardiovascular disease mortality rate was 2.75 times higher. So don’t assume a slightly bigger belly isn’t a concern.

Visceral Fat Increases the Risk of Diabetes, Arteriosclerosis, and Cancer

An increase in visceral fat can cause insulin imbalances. This happens because as fat cells grow in size, they start secreting biologically active substances like TNF-α (Tumor Necrosis Factor Alpha) and resistin, both related to inflammatory responses caused by obesity. These adipocytokines may disrupt insulin function (the process by which cells absorb glucose from the blood), leading to spikes and crashes in blood sugar after meals, eventually resulting in Type 2 diabetes.

As visceral fat increases, the secretion of adiponectin, which improves insulin resistance and slows arteriosclerosis, decreases, increasing the likelihood of arterial hardening.

Additionally, research shows that visceral fat promotes the secretion of a substance called PAI-1 (plasminogen activator inhibitor-1), which can cause blood to coagulate and form clots, leading to arteriosclerosis and other vascular issues.

The International Agency for Research on Cancer (IARC), part of the World Health Organization, conducted a study on over 40,000 people, proving that visceral fat is indeed linked to cancer.

Visceral fat has been linked to as many as ten types of cancer, including colon cancer, esophageal cancer, stomach cancer, liver cancer, gallbladder cancer, pancreatic cancer, uterine cancer, and ovarian cancer. This is because visceral fat releases various inflammatory substances, causing chronic inflammation and increasing the risk of cancer.

A key substance in visceral fat that has drawn attention in recent years is Fibroblast Growth Factor-2 (FGF2), which promotes angiogenesis (the formation of new blood vessels). Studies have shown that when FGF2 combines with another substance, it can create new blood vessels, leading to lymphatic proliferation and accelerating the metastasis of cancer cells.

Exercise 30-60 Minutes After Meals to Effectively Reduce Visceral Fat

One characteristic of visceral fat is that it accumulates and disappears quickly. Visceral fat typically builds up due to overeating or lack of exercise. Therefore, by returning to a normal diet and exercising to burn calories, you can easily reduce it.

Many people try sit-ups to flatten their bellies, but sit-ups mainly strengthen the thighs, not the abdomen. To reduce belly fat, exercises like the plank are more effective, as they not only work the abdominal muscles but also strengthen deeper muscles. Although challenging, with daily practice, your body will become more toned.

"When is the best time to exercise?" "How long should you exercise for?"

I believe exercising 30 minutes to an hour after meals is ideal. Blood sugar spikes the fastest an hour after eating, prompting the body to release insulin to help cells absorb the glucose. Any excess energy is stored in the liver as fat cells. However, by engaging in simple aerobic exercise for 10 minutes after meals, you can convert the glucose in your blood into energy, reducing blood sugar levels and preventing fat accumulation.