Sitting for long hours linked to visceral fat

Sitting for long hours leads to building of fat around the body's organs and increases the risk of type 2 diabetes and heart disease. A study found people who spent a large amount of time sitting down had higher levels of visceral and total abdominal fat. Visceral fat is unseen and wrapped around the liver, pancreas and kidneys. Carrying a high amount is known to be associated with insulin resistance - the driving factor for type 2 diabetes.

There's a difference between subcutaneous fat, the type of fat that lies directly under the skin and visceral fat, which is unseen and around human organs. According to an expert, slim-looking people can have this dangerous fat on the inside, that's wrapped around the liver, pancreas and kidneys.
Visceral abdominal fat is also linked to an increased risk of cancer, stroke and heart disease. Researchers used MRI to scan  participants who were likely to develop type 2 diabetes. They also used ccelerometers that were placed around their waists to measure how much time these people spent sitting over the course of a week.

The researchers found that the link between visceral fat and sitting was strongest for those who did not meet the public health recommendation of 150 weekly minutes of moderate-intensity physical activity. Using MRI techniques and physical activity monitors have shown that the more time spent sedentary, the stronger the association with higher levels of internal and abdominal fat. This was particularly so if the long periods of sedentary behavior were uninterrupted.

When cortisol the stress hormone is too high for too long, it can increase the amount of fat that's stored around the stomach. Dieting alone is not enough combining healthy eating with stress management techniques can help. Cortisol is created in the body’s adrenal gland, it is essential to give get-up-and-go human need to get motivated and focused, which is why it’s usually elevated in the morning. It's also released during exercise and periods of acute stress. It regulates energy by selecting the right amount of carbohydrate, fat, or protein the body needs to meet the physiological demands placed on it.

Cortisol is released from the body’s adrenal glands and floods the body with glucose  when the body is stressed, the simplest form of carbohydrate and preferred energy source – to give muscles an immediate supply of energy. Insulin-the hormone that reduces blood sugar – is also released to prevent the glucose being stored as fat and make it freely available to give the immediate energy to deal with an event. Hormone balance will returns to normal when stress is reduce.
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Eating at the wrong time increase the risk of heart disease

Eating late at night increases the risk of heart disease and diabetes by raising levels of harmful blood fats. Shift work, is triggering the killer illnesses by leading to people eating their meals at the wrong time of the day. Experiments on rats found when they ate at the start of their rest period there was a dramatic spike in triglycerides, compared to being fed just before they became active.

Triglycerides are blood fats produced in the liver and derived from foods such as meat, dairy products and cooking oils. They are different from cholesterol but can also clog arteries, leading to cardiovascular disease, or inflame the pancreas, triggering diabetes. People with high levels of triglycerides in their blood are more likely to have heart problems when the part of the rat's brain that controls the circadian rhythm was no longer in change of the fat levels.

Cardiovascular disease and diabetes are linked to a lifestyle where humans ignore the signals of the biological clock and eat in the evening and late at night. The researchers said the study demonstrates why such a routine is out of sync with 24-hour cycle and may result in high blood fat levels and a higher risk for illnesses.

Eating late frequently during with shift work, jet lag, or staying up late at night will harm human health in the long term especially when we eat at times when we should sleep. People put on more weight when they ate three meals a day between noon and 11pm than when they consumed the same amount of calories from 8am to 7pm. The late night meals caused them to pile on by reducing the breaking down of fats.

Delayed eating also led them to store carbohydrates which can lead to weight gain and raised blood sugar and insulin levels, increasing the risk of diabetes. Their cholesterol and triglyceride levels rose too, raising the likelihood of heart disease. Disruption of circadian regulation has been linked to metabolic abnormalities. Epidemiological evidence shows night work is a risk factor for cardiovascular disease.

As rats are nocturnal, they rest during the day and are active at night. When they ate two hours after the onset of daylight, rather than dark, their triglyceride levels soared. The suprachiasmatic nucleus SCN has a major role in day-night variations in plasma triglycerides by promoting their uptake into skeletal muscle and brown adipose tissue.

Disturbance of the biological clock might be an important risk factor contributing to the development of hyperlipidemia (high blood fats). In the last decade studies have documented triglycerides can cause strokes and heart attacks. In humans they rise during the resting phase, suggesting the involvement of the SCN on behavioral activity.

Since triglyceride levels are an important factor in the progress of blood clots, these results may have potential implications for the cause of cardiovascular diseases in the context of inadequate feeding times, shifted towards the rest phase. According to a 2013 study early eaters lost twelve percent of their body weight, while late eaters lost only 8 percent, even though they all followed the same diet and exercise regime.

According to a 2007 study people who eat most of their food at night have higher body mass indexes than those who eat earlier in the day. Another study showed participants who ate between 11 pm and 5am gained more weight than those who did not eat during those hours.
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Causes of abdominal fat

Excess abdominal fat may be the result of excess consumption of sugar and simple white carbohydrates. However,
sleep deprivation, stress or wrong exercise can leads to abnormal fat.

Having abdominal fat increases the risk of type 2 diabetes and heart problems.
Cortisol, the stress hormone, plays a part in laying down central adipose tissue. You can avoid stress by engaging in yoga practice and mindfulness to your daily routine.

High-sugar diet can increase abdominal fat, cut down on sugar, saturated fats and white refined foods such as white bread, pasta, rice and potatoes, as they metabolise quickly, resulting in elevated blood sugar levels that promotes fat storage.

Eat more of lean meats, vegetables, fruits, monounsaturated and polyunsaturated fats, such as those found in nuts and avocados. Avoid eating fruit after a meal, as fruit can cause food to ferment in your stomach, leading to bloating and lots of gas.

Fat can play a vital role in weight loss, by slowing the release of nutrients into the bloodstream, add little fat to your meal. Hormonal disruption can affect fat distribution, seek medical help.
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How to fight inflammation with exercise

Inflammation is the body's way of healing itself after an injury and protecting itself from infection; but chronic inflammation is associated with different kinds of diseases.

During exercise like running, jumping, jogging, swimming and walking muscle cells release a small protein known as Interleukin 6, IL-6, which fights an inflammation. Any forms of exercise that you can think of will produce the same Interleukin 6. It has several anti-inflammatory effects; it lowers levels of a protein called TNF alpha, which triggers inflammation in the body.

It prevents the effects of a protein known as interleukin 1 beta, which triggers inflammation that can damage the cells in the pancreas. The quantity of IL-6 release by muscles is determined by quality of time spent during exercise, the longer you engage in exercise, the more IL-6 will be released into your body.

Regular exercise induces a strong anti-inflammatory effect on the body and it prevents an inflammation. It also increases levels of protein, known as Interleukin-15 (IL-15), in muscle cells. IL-15 regulates the accumulation of abdominal fat, with higher levels of IL-15 providing protection against abdominal fat buildup.

Regular exercise should be used as part of the treatment for chronic inflammatory diseases. Exercise serves as natural, anti-inflammatory and metabolism-improving 'drug'. It can be useful for treating type 2 diabetes and cardiovascular disease.
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