According to an article by Mayo Clinic staff; it is common for “belly fat,” also known as visceral fat, to appear after menopause due to low levels of estrogen. It is estrogen that influences where we store fat in our body. So let’s measure our risk! Determine your waist circumference by locating the top of your hip bones. Use a measuring tape from this point to pull snug, but not so much to compress your skin. Run the tape around your middle; take your final measurement when you exhale.
Now that we’ve measured our “belly fat,” let’s discuss why it may not “just be a cosmetic concern.” You should know that “belly fat” can increase inflammation and produce hormones that raise blood pressure, negatively change the balance of good (HDL) to bad (LDL) cholesterol and promote insulin resistance, a risk factor for developing diabetes.
As a registered dietitian, I encourage people to improve their health through good nutrition and physical activity. Shed those extra pounds to avoid complications associated with “belly fat” and the “bad stuff” it creates. Eat foods that help you feel full, such as whole grains and high fiber foods like peas, dried beans and lentils. To expand your antioxidant arsenal without adding extra calories from fat, enjoy fruit and non-starchy vegetables. Great choices are berries, cherries, apples, carrots, tomatoes and dark green, leafy vegetables!
We all need to consider the effect chronic disease has on our body, but people with a genetic risk for diabetes also need to worry about the damage high blood sugars can cause to the eyes, kidneys and feet. A decrease in “belly fat” may help to reduce these effects.
Other concerns for those with diabetes
In addition to a healthy diet, be as physically active as possible. In general most of us should be at least moderately active. Moderate activity is defined as being physically active at least 150 minutes per week. This level of activity could be met by walking 30 minutes, 5 days a week.
Talk to your physician about the importance of maintaining adequate vitamin D levels. Low vitamin D is associated with a 30% to 50% increased risk for breast cancer. Remember, some of our best defense can be found in “super foods” such as broccoli, cauliflower, cabbage, cranberries and green tea. You could also add ground flaxseed to your cereal or have a moderate amount (1-2 servings a day) of soy or tofu. Did you know certain brands of mushrooms are a great source for vitamin D?
Please know, current literature is still mixed about the impact of plant estrogens in people with hormonally sensitive cancer of the breast, ovaries or prostate. Speak with your physician about this topic and practice caution with the use of phytoestrogen supplements, soy powders and capsules, as they could be linked to recurrence of cancer. As with all medical nutrition recommendations, individualization is essential. Speak with a registered dietitian today if you have more questions about healthy eating for disease prevention.
Melissa S. Schleder
Registered Dietitian, Springfield Clinic Endocrinology
http://www.nutritioncaremanual.org ; http://www.mayoclinic.com ;
http://www.aicr.org; www.aicr.org/foods-that-fight-cancer ; www.uptodate.com