I took my measurements this morning and I was dismayed to see my waistline’s numbers. I’m still in the safe zone, but another ten pounds to my frame and then I would find myself in a serious health situation.
Have you ever noticed older women with skinny legs, but their torsos look like barrels? The explanation behind this–especiallyfor menopausal women–is that body fat tends to shift from the arms, legs and hips to the belly. When this occurs, it also increases the risk of cardiovascular disease, diabetes and certain cancers.
We all know the rule of calories in versus calories out. Eat too much and there’s no doubt you’ll start packing on pounds. And as we get older, muscle mass decreases. What takes the place of that lost mass? You got it: fat. As women come to the end of the “curse” that’s when it truly becomes one because estrogen levels decrease, which influence where the fat is distributed in the body. We also can’t forget how genetics play into the entire scheme.
But belly fat and those love handles go skin deep. What we don’t see is that our organs have a nice padding of fat. This visceral fat is what causes all of the health problems because too much of it produces hormones that raise blood pressure, alter cholesterols levels (the good and the bad) and make us insulin resistant, and it plays havoc with our estrogen levels by boosting them. As a consequence it leads to a slew of health problems like:
- Cardiovascular disease
- Stroke
- Type 2 diabetes
- Breast cancer
- Colorectal cancer
According to the Mayo Clinic, women with waistlines of 35 inches or more run a greater risk of suffering from one of the diseases. To trim the waistline, the standards of good health rule: Eat a healthy and nutritious diet and remember portion control. Concentrate on fruits and vegetables, whole grains and lean meats, low-fat dairy products.
Exercise is also key. Try to get at least 150 minutes of moderate aerobic activity like fast walking or 75 minutes of vigorous activity like jogging. To build muscle mass, start a weight training program. And remember, crunches will tone muscles, but won’t get rid of that layer of fat. To lose fat weight and to keep it from coming back, shoot for a two pound loss per week.
Follow these guidelines and your chances of going belly up will be greatly reduced.
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