Vsceral PubMed Hydration and recovery Strengthening immune system function Scholar Wester VL, Koper IVsceral, van den Akker EL, Franco OH, Stolk RP, van Rossum EF. Box Viscerzl, CA, Rotterdam, The Visceeral. Int J Obes. A man aand a waistline that measures Stresd inches or more or a woman whose waistline measures 35 inches or more is likely to have stores of visceral fat. SIGN IN WITH Google Email. A key player in glucocorticoid action is the GR, also known as nuclear receptor subfamily 3, group C, member 1, or NR3C1. On the contrary, pro-inflammatory cytokines have a stimulatory effect on the stress system, which leads to increased GC levels that again suppress the inflammation [ 18 ].

Visceral fat and stress -

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Download references. Obesity Center CGG, Erasmus MC, University Medical Center Rotterdam, Room D, P. Box , CA, Rotterdam, The Netherlands. Eline S.

van Rossum. Department of Internal Medicine, division of Endocrinology, Erasmus MC, University Medical Center Rotterdam, Rotterdam, The Netherlands. You can also search for this author in PubMed Google Scholar.

Correspondence to Elisabeth F. van der Valk, Mesut Savas, and Elisabeth F. van Rossum declare that they have no conflict of interest. EFCvR is supported by a Vidi grant from the Netherlands Organization of Scientific Research NWO grant number: This article does not contain any studies with human or animal subjects performed by any of the authors.

Open Access This article is distributed under the terms of the Creative Commons Attribution 4. Reprints and permissions. van der Valk, E. Stress and Obesity: Are There More Susceptible Individuals?. Curr Obes Rep 7 , — Download citation. Published : 16 April Issue Date : June Anyone you share the following link with will be able to read this content:.

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Download PDF. Abstract Purpose of Review Stress has long been suspected to be interrelated to abdominal obesity. Recent Findings Increased long-term cortisol levels, as measured in scalp hair, are strongly related to abdominal obesity and to specific mental disorders.

Summary Stress may play a major role in the development and maintenance of obesity in individuals who have an increased glucocorticoid exposure or sensitivity.

Update on the Obesity Epidemic: After the Sudden Rise, Is the Upward Trajectory Beginning to Flatten? Article Open access 02 October Effects of stress on immune function: the good, the bad, and the beautiful Article 06 May The Impact of Everyday Stressors on the Immune System and Health Chapter © Use our pre-submission checklist Avoid common mistakes on your manuscript.

Introduction Obesity is a rapidly increasing pandemic with major consequences for public health. Stress Stress, both physical and psychological, can be seen as a part of life that every individual will experience to some extent.

Chronic Stress The main effectors in chronic stress are GC, such as cortisol. Consequences of Chronic Stress Mental Factors Related to Chronic Stress and HPA Hyperactivity It is known that chronic stress is linked to several behavioral and neuropsychiatric conditions.

Correlations Between Long-Term Cortisol and Obesity It has been demonstrated that, on average, obese individuals have higher hair cortisol levels [ 7 ] The meta-analysis of Stalder et al.

Potential Mechanisms and Treatment Targets of Elevated Cortisol in Obesity This brings up the question what causes the increased chronic cortisol levels in the majority of patients with obesity and whether there are more susceptible individuals.

Glucocorticoid Sensitivity at a Molecular Level and the Relation with Obesity and Stress-Related Disorders The Glucocorticoid Receptor The clinical effects of glucocorticoids are determined not only by their quantity, but also by the individual sensitivity to glucocorticoids at a tissue level [ 85 ].

Individual Variations in Glucocorticoid Sensitivity and Their Consequences for Body Composition and Mental Status A number of acquired diseases are currently linked to differences in tissue sensitivity to glucocorticoids, such as HIV which is associated with glucocorticoid hypersensitivity [ 91 , 92 ] and inflammatory states such as rheumatoid arthritis, osteoarthritis, inflammatory bowel disease, and asthma associated with resistance to glucocorticoids [ 91 ].

Ketogenic diets drastically reduce carb intake and replace it with fat. This can put you in a natural metabolic state called ketosis A study including 28 overweight and obese adults found that those who followed a ketogenic diet lost more fat, especially visceral fat, than people following a low-fat diet.

Interestingly, they did so while eating roughly more calories per day Low-carb diets are especially effective at reducing visceral fat. Studies show that a ketogenic diet may help reduce visceral fat as well. Regular aerobic exercise is a great way to shed visceral fat. In fact, many studies have shown that aerobic exercise can help you lose visceral fat, even without dieting 18 , 19 , 20 , For example, an analysis of 15 studies in people compared how well different types of exercise reduced visceral fat without dieting.

They found that moderate and high-intensity aerobic exercises were most effective at reducing visceral fat without dieting That said, combining regular aerobic exercise with a healthy diet is more effective at targeting visceral fat than doing either one alone.

If you want to get started with aerobic exercise, start with brisk walking, jogging or running at least two to three times per week. Aerobic exercise is especially effective at reducing visceral fat.

Try combining it with a healthy diet to shed more visceral fat. Fiber can be divided into two broad categories — soluble and insoluble. The soluble kind mixes with water to form a viscous gel-like substance. This helps slow down the delivery of digested food from the stomach to the intestines These fatty acids are a major source of nutrition for colon cells.

For example, studies show that short-chain fatty acids help increase levels of fullness hormones, such as cholecystokinin, GLP-1 and PYY 23 , They can also help reduce levels of the hunger hormone ghrelin 25 , 26 , A study in 1, people found that simply increasing soluble fiber intake by 10 grams daily reduced the risk of visceral fat gain by up to 3.

To increase your fiber intake, try eating more flaxseeds, sweet potatoes, legumes and grains. You can also try taking a soluble fiber supplement. Eating more soluble fiber can help reduce visceral fat by suppressing your appetite and keeping gut bacteria healthy.

Try eating more soluble fiber-rich foods or taking a soluble fiber supplement. Protein is the most important nutrient for fat loss. Eating more protein can help fend off hunger by increasing levels of the fullness hormones GLP-1, PYY and cholecystokinin. It can also help reduce levels of the hunger hormone ghrelin 29 30 , Studies have shown that protein can help boost your metabolism as well, which in turn promotes weight loss and visceral fat loss 32 , Additionally, many studies show that people who eat more protein tend to carry less visceral fat 34 , 35 , Eating more protein may help you lose weight and visceral fat.

Try eating more protein-rich foods to help reduce visceral fat. Added sugar is very unhealthy. Studies have also shown that people who eat more added sugar tend to have more visceral fat 37 , 38 , In large amounts, fructose can get turned into fat by the liver. This may increase visceral fat storage 37 , 40 , For example, in a study in 41 children aged 9—18, scientists replaced fructose in their diets with starch that provided the same amount of calories.

They found that this simple change reduced liver fat by 3. You can reduce your added sugar intake by simply eating more whole foods, such as fresh vegetables, fruits, lean meats and fish. Added sugar is unhealthy and may increase visceral fat.

Try eating more whole foods to reduce your intake of added sugar. Drinking a small amount of alcohol , especially red wine, can have health benefits In fact, several studies have shown that drinking too much alcohol may encourage fat to be stored as visceral fat 44 , A study in 8, Korean adults found that people who drank the most alcohol also had the largest waist circumference, a marker of visceral fat Another study in 87 women found that a moderate alcohol intake was also linked to carrying more visceral fat However, only a few studies on this topic exist.

More studies will help clarify the link between alcohol intake and visceral fat. Drinking too much alcohol regularly may increase visceral fat. Try limiting your alcohol to small amounts. This is why they are added to processed foods, such as baked goods and potato chips However, studies have shown that trans fats can increase visceral fat and may cause numerous health problems 49 , In one six-year study, monkeys were fed either a diet rich in artificial trans fats or monounsaturated fats.

Fortunately, the Food and Drug Administration has realized the harm in trans fats. It has given food manufacturers three years from to either gradually remove trans fats from food products or apply for special approval Trans fats are incredibly bad for your health and linked to carrying more visceral fat.

Try limiting your intake of foods that contain trans fats, such as baked goods and potato chips. Studies have shown that a lack of sleep may increase your risk of visceral fat gain 54 , 55 , 56 , Additionally, several studies have linked sleep apnea, a condition that impairs breathing, with a higher risk of gaining visceral fat 59 , 60 , If you struggle to get enough sleep, try relaxing before bed or taking a magnesium supplement.

You can also find more proven tips here. Try to aim for at least 7 hours of sleep daily. Studies have shown that excess cortisol can increase visceral fat storage 63 , Women who already have large waists in proportion to their hips, which is a marker of visceral fat, tend to produce more cortisol when stressed A few proven strategies to reduce stress include exercising more, trying yoga or meditation or just spending more time with friends and family.

Studies have shown that chronic stress is linked to visceral fat gain. To relieve stress, try exercising more, yoga, meditation or more family time. Probiotics are live bacteria that can benefit your gut and digestive health.

Some studies suggest that certain probiotics can help you lose weight and visceral fat. They may reduce dietary fat absorption in the gut, increasing how much of it you excrete in feces In addition, probiotics may help promote higher levels of GLP-1, a fullness hormone, and ANGPTL4, a protein that may help reduce fat storage 68 , 69 , Studies have shown that some probiotic bacteria from the Lactobacillus family, such as Lactobacillus fermentum , Lactobacillus amylovorus , and especially Lactobacillus gasseri , may help you lose visceral fat 71 , 72 , For example, a study in healthy Japanese adults investigated the effects of taking Lactobacillus gasseri over a week period.

It found that people who took Lactobacillus gasseri lost 8. However, as soon as participants stopped taking the probiotic, they gained all of the visceral fat back within a month Interestingly, not all studies have shown that probiotics help weight loss. In fact, some studies have shown that certain strains of probiotics like Lactobacillus acidophilus may actually lead to weight gain 74 , Research in this area is quite new, so future studies will help clarify the link between probiotic bacteria like Lactobacillus gasseri and visceral fat.

Probiotics, especially Lactobacillus gasseri , may help you lose visceral fat. However, more research in this area is needed.

Intermittent fasting is a popular way to lose weight. Unlike dieting, intermittent fasting does not restrict any foods. It simply focuses on when you should eat them.

You may be Viscerla to reduce visceral fat Heart-healthy nutrition reducing your intake of Visceral fat and stress and Strsss sugar, among strdss dietary changes. Habits, such sttress getting enough Hydration and recovery Endurance swimming drills performing aerobic exercise, can help. Carrying too much visceral fat is extremely harmful. Fortunately, proven strategies can help you lose visceral fat. This article explains why visceral fat is harmful and provides proven strategies to help you get rid of it. However, a protruding belly and large waist are two signs that you have too much of it. Non-overweight women who are vulnerable Visceral fat and stress the effects of stress are Liver Health Benefits Explained likely Visceral fat and stress have excess abdominal Visceral fat and stress, and have higher levels of adn stress hormone cortisol, Vicseral study conducted at Yale Viscceral. Abdominal fat is related to worse health, including greater risk of heart disease and diabetes. Epel, Ph. In turn, their cortisol exposure may have led them to accumulate greater abdominal fat. peripherally-at the hips, and examined their stress responses over three consecutive days. Cortisol affects fat distribution by causing fat to be stored centrally-around the organs. Cortisol exposure can increase visceral fat-the fat surrounding the organs-in animals.