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Potbelly, also known as beer belly can be simply
described as a distended abdomen. It is found in men as well as women. Among
people, it is seen as one which depicts wealth and social status (especially
among the rich political and business class), one which comes with age, and
also for other cultural reasons. The sight of a potbelly is often unpleasant
and many especially women work hard to avoid their abdomen being distended. Unfortunately,
many care less about this until the situation must have become helpless.
A potbelly is caused by the accumulation of fat in
the abdominal region. Most people do not realise that potbellies comprise two
types of fat. You can know this by pressing the belly slightly to know if it
feels hard (like that of a pregnant woman) or does it feel soft.
A soft potbelly is made largely of what is called
subcutaneous fat, meaning fat that lies beneath the skin, just above the muscle
tissue. On the other hand, a hard potbelly has more of what is referred to as
visceral fat, which is fat between your muscles and organs. These fat cells
push outwards against the abdominal wall. These two types of fats are
different. Hard bellies are situated deep and hence pushing against your
internal organs and disrupting the normal working of your digestive and
circulatory systems. Hard bellies place one at a greater risk of cardiovascular
diseases and intestinal disorders. However, hard potbellies are said to be easier
to get rid of than the soft ones. The soft potbelly often found among women is caused
by subcutaneous fat and this type is difficult to get rid of. Whatever the type
of pot-belly there is, they all increase the body’s cholesterol level and as
such increases the chance of coronary-artery disease. This is because the body
burns fat continually (but not necessarily as much as one might like). Most fat
is absorbed from its storage place directly into your bloodstream, which
transports it to wherever it is needed for energy. Unfortunately, your liver
sees this high concentration of fat passing through and responds by producing
excess LDL cholesterol (the "bad" cholesterol that blocks up your
arteries).
Having a distended abdomen doesn’t look good both
for men and especially for women. In addition to the health reasons
aforementioned, the development of a potbelly obviously brings discomfort to
its bearers adding unnecessary weight to the body and hence an increased burden
on the knees. Studies have also shown potbelly development to be associated with
diseases such as diabetes, high blood pressure and heart diseases hence it is
important to invest seriously in preventing and/or reducing the development of
pot belly.
Avoiding and Reducing
Abdomen Obesity or Distended abdomen (Pot-belly)
Pot belly or beer belly can be prevented or managed
by employing the following rules:
·
DIET: Eat less calories than you can
burn; it involves cutting down on fatty and fried foods, reducing sugary beverages
and processed carbohydrates especially all white starchy foods, reducing salt
intake.
·
AVOID EXCESSIVE DRINKING: Quit alcohol
consumption or reduce intake of wine and alcohol beverages. The US Department of Agriculture’s 2005
Dietary guidelines recommend limiting alcohol to one serving per day for women
and two for men.
·
EXERCISING AND BURNING CALORIES:
Physical activity is important! Exercising regularly by push-ups, swimming,
bike riding, skipping, running, brisk walking, aerobics and other physical exercises
will no doubt help a lot. This must be
done in addition to a healthy food intake and calorie-controlled diet. Training
the muscles through weight lifts and other exercise can also help prevent the
stress that fats impose on the abdominal muscles. Training the postural muscles
of the back by sitting straight, walking and standing are good ways to help
shrink or avoid distending abdomen.
·
EATING TIME: Avoid eating late at
nights; eating 1-2hours before bed-time will help prevent the onset of
pot-bellies. Studies recommend that 60% of your daily calorie intake is channelled
in the morning. Also, studies reveal that since insulin is released after meals
(NB* insulin converts excess blood sugars into fats to be broken down back to
sugars during starvation), and owing to evolutionary changes, the more one eats
at night, the more food is available during the insulin surge and the more the
body can convert same into fat.
·
REDUCING STRESS: When the body undergoes
stress, the hormone cortisol is released and this triggers the craving for
certain pot-belly promoting diets. This hormone even relocates fats to the
abdomen. Stress at work or elsewhere can be relieved by practicing yoga, taking
deep breaths, meditating and getting enough sleep. These can help eliminate the
negative effects of cortisol.
·
AVOID CIGARETTES: The presence of
nicotine hastens metabolism in the body and causes one to eat more. In the long
run, there is loss of fats in the extremities but minimal loss of abdominal
fat.
Foods which can help flatten the belly or even prevent the development
of bot belly include: whole grains, fruits,
vegetables, low fat foods, proteins such as fish and poultry products, nuts, and
soy products. Some of these foods prevent the accumulation of these fats at one
place and promotes the even distribution of fats around the body.
In conclusion, a distended abdomen is unfriendly to
the eyes of many and also to the general health of the bearer. This often
caused by social and lifestyle factors can be prevented, reduced and/or
managed. A combination of, controlled calorie intake, avoidance or reduction of
alcohol consumption and increased physical activity have proven beneficial to
people who intend to cut or prevent a distended abdomen (abdomen obesity). It would
be helpful to consult a physiotherapist or gym specialists for exercise courses
that can help in preventing the development of pot bellies.
Stay Healthy and potbelly-free!
With love from,
Pharm. Ebirim Joseph O
(Editor, Pharma-Guide Nigeria)
+2348033999004
ebirimjoseph.o@gmail.com
References:
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