Be careful men, a big belly is more dangerous than you think!
If you see Western men over the age of 50 walking around here in Thailand, you will quickly notice one common denominator: a little belly or, if you want to put it less charmingly, a beer belly or a big gut.
Many people accept this as a matter of course that comes with getting older and pay little attention to it. However, you should pay attention to it, because a big belly indicates visceral fat. A beer belly with a lot of visceral fat can lead to a reduction of 5 to 10 healthy years of life, depending on the degree of fat accumulation and other lifestyle choices.
Beer belly
The term “beer belly” is often used to refer to the bloated or enlarged abdomen in men, and this is because of the link that has been made between excessive beer consumption and weight gain, especially around the abdominal area. While drinking beer is not the only cause of a big belly, it does play a role in the development of what we call visceral fat, the fat that accumulates around the internal organs in the abdomen.
Beer contains relatively many calories, and the alcohol in beer in particular provides “empty” calories that have no nutritional value. A glass of beer can easily contain 150-200 calories, and when someone regularly drinks several glasses a day, this can lead to a surplus of calories that the body stores as fat. This fat is often stored in the abdominal area, because the body can store fat more easily there. Alcohol also affects the metabolism. When you drink alcohol, the body temporarily stops burning fat and focuses on breaking down the alcohol. This means that the fat from your diet is stored more quickly, often around the abdomen.
In men, excessive alcohol consumption can lead to a drop in testosterone levels. Testosterone normally helps regulate fat distribution in the body and supports muscle mass. Lower testosterone levels can result in increased fat storage in the abdominal area, while simultaneously decreasing muscle mass.
Beer is often consumed in social situations where unhealthy foods such as chips, fried foods and snacks are also consumed. These extra calories further contribute to weight gain and the development of a paunch.
Why is a big belly or visceral fat so dangerous?
Visceral fat, also known as organ fat, the fat that accumulates around the internal organs in the abdominal cavity, is dangerous to your health. In older men, this type of fat poses a significant health risk because it is more metabolically active than subcutaneous fat (the fat that sits under the skin). This accumulation of fat can lead to serious health problems and is therefore an important factor to monitor as men age.
- Increased risk of cardiovascular disease – Visceral fat contributes to an increased risk of cardiovascular disease by producing pro-inflammatory substances and hormones that damage blood vessels. These substances, such as cytokines, can lead to chronic inflammation that damages arteries and contributes to the formation of plaque in blood vessels. This increases the risk of high blood pressure, heart attacks and strokes.
- Insulin resistance and type 2 diabetes – One of the most concerning consequences of visceral fat is the development of insulin resistance. When the body becomes less sensitive to insulin, it can lead to type 2 diabetes. Visceral fat produces certain proteins that disrupt the insulin signal, causing blood sugar levels to rise and the body to have difficulty processing glucose effectively. This not only increases the risk of diabetes, but also other complications such as kidney disease and nerve damage.
- Hormonal disruptions – As men age, testosterone levels naturally decline. Visceral fat can accelerate this process by increasing the production of hormones like leptin, which affects appetite and metabolism. Additionally, visceral fat can contribute to increased estrogen production, which can lead to decreased muscle mass and strength. This hormonal imbalance accelerates the loss of muscle mass and increases the risk of bone loss (osteoporosis).
- Increased risk of cancer – Research shows that high levels of visceral fat can increase the risk of certain cancers, including colon and prostate cancer. The inflammatory substances produced by visceral fat can stimulate cell division and tumor growth. Additionally, overweight men often have increased levels of inflammation in their bodies, which can increase the risk of cancerous tumors.
- Negative impact on cognitive function – Visceral fat has been linked to cognitive decline in older men. This type of fat contributes to systemic inflammation, which affects the brain and can lead to worsening cognitive function. Studies suggest that men with higher levels of visceral fat are more likely to have memory problems and other forms of cognitive impairment.
Prevention and approach
Reducing visceral fat can significantly contribute to better health in older men. This can be achieved by:
- Regular exercise: Cardiovascular exercises such as walking, cycling and also strength training can help burn fat and maintain muscle mass.
- Healthy food: A diet rich in fiber, lean proteins, and healthy fats can help reduce body fat.
- Limiting alcohol consumption: Excessive alcohol intake contributes to the accumulation of visceral fat.
- Adequate sleep and stress management: Lack of sleep and chronic stress increase cortisol levels, which can lead to increased fat storage in the abdominal area.
Visceral fat is a creeping danger that is not always visible, but has a major impact on health. By being aware of the risks and taking action, older men can significantly improve their well-being and quality of life.
Sources:
- Harvard TH Chan School of Public Health
Harvard explains how visceral fat contributes to increased risks of heart disease, type 2 diabetes and other chronic diseases. The article emphasizes that visceral fat produces pro-inflammatory substances that are harmful to the body and increase the risk of premature death. - The Lancet Public Health
A study published in The Lancet Public Health discusses the link between obesity, belly fat and the loss of healthy life years. The study suggests that people with obesity, especially those with a large amount of belly fat, have up to 6 fewer healthy years of life due to an increased risk of chronic diseases such as cardiovascular disease and diabetes.- Source: The Lancet Public Health
- Journal of the American College of Cardiology (JACC)
An article published in JACC describes how visceral fat is an independent risk factor for cardiovascular disease and type 2 diabetes, apart from BMI. These diseases contribute to a significant reduction in healthy lifespan. - World Health Organization (WHO)
The WHO has issued several reports that mention obesity and related visceral fat as important risk factors for reduced life expectancy and quality of life. The organization emphasizes that abdominal fat, even in people of normal weight, carries an increased risk of premature death and chronic diseases.- Source: World Health Organization
- National Institutes of Health (NIH)
Research supported by the NIH links visceral fat to the development of nonalcoholic fatty liver disease, insulin resistance, and increased inflammation levels, all of which contribute to a decrease in healthy life years.- Source: National Institutes of Health
A much-needed wake-up call. We all know it, but hardly act. This list can be a start to tackle that belly.
Great article! When I see all those fatties walking around I sometimes think…oh oh!
I have also been losing weight for 25 years, am 78, and weigh a respectable 130 kilos. A BMI of 40 and actually a candidate for Dr Now… But my heart has no constrictions, the aorta is clean, I have no diabetes and osteoporosis, no colon or prostate cancer, I do not smoke or drink and my head still works fine, I think. I do have VW (= worn out work) but you can grow very old with that with a walker and mobility scooter and that is what I plan to do, Deo Volente.
But if you feel called, feel free to go on a diet of a head of lettuce and two dried grapes a day…
I really hope that when I'm 78 I won't need a mobility scooter or walker, because that's when life really begins 😉
Peter, you can't control that yourself. I've played sports my whole life (water polo, field hockey, cycling, cross-country running, strength training) and now I have worn out joints in my hips and legs...
That's right. But I don't know if that's the case with you, but being overweight causes your joints to wear out extra quickly. Being overweight is a huge burden on your bones and joints anyway
I also had osteoarthritis (wear and tear) especially a painful hip and knees and fingers. Sometimes I could hardly open a jar and every step hurt. I am now completely free of that. No more pain and am completely flexible again. Without medication, but by adjusting my lifestyle. And yes, I was also too heavy, about 10 kilos.
No, the whole family on my father's side has these problems. Back, hip, knee. It's in the genes, I think. Still, most of them lived to be 90, so I expect something like that...
Hi Erik, genes do play a role, but it is much smaller than people think. There has been a lot of research done and genes play a role for 25% when it comes to your health and life expectancy, the other 75% is lifestyle.
Source: https://medlineplus.gov/genetics/understanding/traits/longevity/
@Eric Kuijpers: I have played sports all my life (water polo, field hockey, cycling, cross-country running, strength training) and now I have worn out joints in my hips and legs…
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It is therefore a misunderstanding that sports are healthy. A little bit of exercise now and then is not bad, but much more is not necessary.
More than half of the Dutch football team from 1974 are now dead. According to statistics, a much larger part should still be alive. Also all kinds of endurance sports, such as the marathon in particular, score badly. 'Pushing the limits' sounds cool, but is a killer.
Rather, sit on a comfortable couch and open a bottle of red wine. After the first glass, a second one follows. Because it is so cozy. Because it is getting cozier, a third is poured. And to unlearn it, a fourth follows. Before you know it, you are a hundred.
Those footballers from 1974 still smoked heavy shag and also drank a good glass, most likely, and it is questionable whether they continued to be active in sports after their football careers, so that is not a very good substantiation of your proposed – in some respects quite attractive – lifestyle……..
I think most people are looking for an excuse for their lifestyle. Smokers come up with the story that the second cousin of a neighbor across the street and her hairdresser has a girlfriend who lived to be 98 and smoked like a chimney. Heavy drinkers also have a distant uncle somewhere who lived to be 83 despite his drinking. People who don't exercise point to athletes who didn't live to be old. Still others call genes the cause of their poor health. It's always easier to accept if you can look for something outside yourself. I rarely hear anyone admit that he or she is doing wrong.
A friend of mine drinks much more than is good for him, I once pointed out to him. Then he says: "Then I'd better die sooner, I'm alive now". However, if he feels even a little pain somewhere, he immediately goes to his GP, it's all so contradictory.
I totally agree with this, Peter. Changing your lifestyle sounds easy, is quite difficult, but if you have willpower, it is possible. I am annoyed by the Ozempic hype. If you have taken that, you can suddenly eat less? The government should focus much more on that healthier lifestyle. And then you can have a chip, pastry or wine every now and then.
I am 78 Peter, and. I hope I never have to trudge around with a walker or move around in a mobility scooter!
In the half year that I am in Thailand every year I try to walk 5 km briskly or play 9 holes of golf every day. Then I have the idea that I am doing something for my weight/condition.
Luckily I'm not overweight, but I realize that our joints are all the same.
So whether they have to carry 130 kg or 75 kg; that makes a world of difference.
Most people reading this are already over fifty, and a large number are even over sixty. If you have never done sports or fitness at that age and have not taken good care of your body, it is almost too late to catch up. If you want to grow old healthily, you have to start young.
Saying that sports are unhealthy is also going too far. Although top athletes often overload their bodies, the average person does not have to do that. Your body needs movement, regardless of whether you are slim or heavy.
In addition, it is increasingly clear that you will not lose weight from sports or fitness alone. It is about a change in lifestyle, in which food and drink should not be central. In documentaries about obese people you often see that they stuff themselves all day long, sometimes even at night. After an extensive breakfast at 8 am, a snack follows two hours later, supposedly “to give the body a boost”—which is of course nonsense.
Especially sugary or alcoholic drinks are consumed without thinking. Many people do not realize that this is a major cause of weight gain. If you want to drink without calories, water, tea or black coffee remain the best options.
As with everything, the key is moderation. Exercise or fitness is done to keep your body flexible and strong, while the right nutrition ensures that your body stays healthy.
I largely agree with your argument Sjaak. Only the first sentences do not. There have been sufficient studies done on this. And this is the outcome: changing a bad lifestyle to a healthy one after the age of 60 certainly has an effect. Research shows that people who start eating healthy, exercise regularly and stop smoking can significantly reduce their risk of chronic diseases such as heart disease, diabetes and cancer, even at a later age. Moreover, improving lifestyle habits can contribute to a better quality of life, more energy and a longer life expectancy.
Source: https://www.mdpi.com/1422-0067/19/11/3425
Source: https://medlineplus.gov/genetics/understanding/traits/longevity/
That's why I wrote: "it's almost too late to catch up on a lot." That doesn't mean you shouldn't do anything anymore. Although exercise is always good, you probably won't get the same results as someone who starts at forty or younger.
Dear editors
The word 'man' does not appear in the source reference, but this article is exclusively and specifically about men. Is there no risk for women or does the editors of Thailandblog perhaps assume that women are always very young and thin people?
Good point. Women generally have less visceral fat than men, which is largely due to hormonal and physiological differences. Estrogen plays a major role in directing fat storage to subcutaneous fat rather than around the abdominal organs. This protects women from excess visceral fat during their reproductive years. In men, excess fat is more likely to be stored as visceral fat, which can lead to health risks such as heart disease and diabetes. However, after menopause, when estrogen levels drop, women are more likely to accumulate visceral fat, bringing their risk profile closer to that of men.
In addition, women naturally have more subcutaneous fat, while men tend to store excess fat around the abdomen. These differences are influenced by genetics, hormones, and lifestyle, such as diet and exercise.
Sources:
https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/belly-fat/art-20045809
https://www.sciencedaily.com/releases/2009/03/090302115755.htm
I also have a beer belly after drinking beer for many years, I have now stopped drinking for 2 months.
Unfortunately, so far my belly has not decreased in size and I have not lost an ounce of weight.
I think it's going to be a very long battle to get rid of some of the belly.
Get enough exercise and do some light strength training and only drink water and a few cups of coffee.
The big problem is that I have food cravings all day long..
So quitting beer is already a good step, now I just have to tackle my eating habits and that will probably work out fine.
Reducing a beer belly will be a matter of unlearning many bad habits and having a lot of perseverance.
Who knows, in a few years I might be walking on the beach in Thailand as a tight middle-aged "god" 55
When I read that, it sounds a lot like insulin resistance. Go to a doctor or hospital to have your blood sugar checked. It could also be that your testosterone level is too low. You can also have it determined in a hospital.
See here: https://www.dvn.nl/diabetes/behandelingen/insuline/insulineresistentie
Insulin resistance occurs when cells respond less well to insulin, a hormone that helps move sugar from the blood into cells. This leaves too much sugar in the blood, which can lead to elevated insulin levels and eventually type 2 diabetes. This is more common in overweight people, especially those with fat around the belly. A diet high in sugar and refined carbohydrates can also contribute to insulin resistance. Insulin resistance often has no obvious symptoms, but some people find it difficult to lose weight, especially around the belly, or feel tired often, especially after meals.
Lifestyle changes can help improve insulin sensitivity. Eating less sugar and refined carbohydrates, and choosing fiber-rich foods like whole grains, vegetables, and fruits, can help keep blood sugar levels stable. Healthy fats like those found in olive oil, avocado, and nuts also support better insulin function. Regular exercise, like walking, cycling, and strength training, has a positive effect on insulin sensitivity. Strength training is especially effective because it increases muscle mass, which helps the body use sugar more efficiently. Even a small weight loss, like five to ten percent of body weight, can make a big difference.
Reducing stress can also help, as chronic stress increases the stress hormone cortisol, which decreases insulin sensitivity. Getting enough sleep is also important for good blood sugar regulation. If lifestyle changes aren’t enough, a doctor may prescribe medications to help regulate blood sugar levels, such as metformin. Some research suggests that supplements like magnesium and omega-3 fatty acids may be beneficial, but always talk to your doctor before starting these.
Thanks for this info, I had already read some about it myself.
First, I'll pay more attention to my diet and exercise even more.
If this does not improve the situation, consult a doctor.