Belly Fat is the big issue highlighted in this year’s, Men’s Health Week (June 12th-18th). Their attention-grabbing headline – ‘Do you have a hazardous waist?’ is aimed at getting men to think about the major health risk posed by belly fat and, in particular, the deeper, visceral fat that wraps itself around vital organs.
Chiswick Chiropractor Johan Jeronimus says that belly fat is a problem that can creep up on us over time for several reasons, including:
- Drinking a little more alcohol and sugary drinks than we should.
- Consuming too many ‘fast food’ meals.
- Having a hectic, stressful lifestyle.
- Having a demanding, but largely sedentary job.
- Not including physical activity in the daily routine.
You could be at risk of developing any of the following health problems if your waist measurement is 37″ or above and at serious risk if it is 40″ or above.
- Heart and circulatory system disease.
- Hypertension (elevated blood pressure).
- Erectile dysfunction (difficulty getting, or maintaining an erection).
- Some types of cancer, including Colorectal cancer.
- Sleep Apnoea (where normal breathing is interrupted during sleep, leading to daytime exhaustion and other problems).
You Can Lose That Belly Fat!
The risk of the health problems highlighted above should be reason enough to do something about your expanding waistline. Your Chiswick Chiropractor adds to these, the sobering thought, that ‘having a hazardous waist’ raises the risk of premature death from any cause.
So, what can you do about it?
Make Diet and Nutrition Changes
- Choose good quality, lean protein sources such as fish, white meat and lower fat dairy options.
- Increase your intake of plant-based food sources including fruits, vegetables, tree nuts and whole grains.
- Cut back on processed meats such as bacon and sausages.
- Cut down on the amount of saturated fat in your diet particularly, red meat, full fat cheeses and butter, cakes, biscuits and pastries.
- Check pack labelling to avoid trans-fats and foods with high levels of free (added) sugars – cooking from fresh is best!
- Add in some ‘healthy’ monounsaturated and polyunsaturated fats such as those found in olive oil, tree nuts and fish.
- Watch your portion control, often just using a smaller dinner plate will help with this!
- Drink plenty of water to remain hydrated throughout the day.
- Make sure that your diet includes sufficient soluble and insoluble fibre for digestive health.
Talk to your Chiswick Chiropractor who can advise on optimum nutrition and on meeting any nutritional shortfalls with appropriate supplementation if necessary.
Add Some Physical Exercise to Your Daily Routine
Begin slowly and gently – particularly if you have not exercised for a long time.
Get a GP check-up to ensure there are no health issues that could cause problems and to get advice on how to begin if you do have a pre-existing condition.
Many of us have developed poor posture and biomechanical problems over a long period of time, without realising – so even if you don’t have any aches or pains, get checked out by your Chiswick Chiropractor before you embark on your new fitness regime.
Incorporate several activities into your routine so that it does not become boring. For example, you may not want to pound the treadmill at the gym but a walking group could provide motivation. If you do not have a friend or colleague to exercise with, a regular fitness class could help keep you on track. Climbing stairs instead of taking the lift or taking a brisk walk around the block at lunchtime are good ways of improving your cardiovascular health.
Do Not Delay!
Please call your Chiswick Chiropractors, Johan & Jake today to arrange an appointment on 020 8566 3757 to discuss the exercises that are appropriate for you to improve your fitness.
Johan Jeronimus and his colleagues at Neuroworks would like to make clear that they are not affiliated with, or endorsed by Men’s Health Week organizers, Men’s Health Forum.