As living standards rise, health has become our foremost concern. What constitutes healthy food? How can we prevent illnesses in daily life? These questions are now central to public attention. People's Health Network presents the "Jintai Wellness Garden" column, weekly highlighting the most healthful lifestyles and guiding you into the realm of wellness.
Too much belly fat?These Dietary Habits Can Help You Slim Down While Eating
The abdomen is one of the body's most common areas for fat accumulation. To quickly shed belly fat and regain a toned silhouette, adopting proper eating habits is crucial. French fashion magazine Madame Figaro offers several tips that not only alleviate bloating but also reduce excess abdominal fat.
Sometimes abdominal bulging stems from poor diet causing gas buildup.Consuming carbonated beverages, excessive gas buildup, constipation, and fermentation of food in the digestive tract can all cause bloating. Poor posture while sitting can also contribute to pressure. The solution is straightforward: eat calmly and slowly, taking at least 20 minutes per meal, and avoid talking while chewing. Additionally, increase your intake of fruits and vegetables. Their natural fiber, combined with alkaline foods, reduces stomach irritation and prevents bloating.
Excessive eating, particularly high sugar intake, is a primary factor in abdominal fat accumulation. Therefore, limiting refined sugars and simple carbohydrates is the best approach to reducing belly fat. Additionally, opting for olive oil and margarine helps avoid excess fat intake. Combined with regular exercise, this can effectively and quickly reduce abdominal fat.
Certain foods not only balance your diet but are also highly beneficial for reducing belly fat.For instance, pears rich in sorbitol aid digestion. Apples also serve as excellent allies in weight management. Asparagus, over 92% water, effectively boosts metabolism. [Details]
Abdominal Fat Often Indicates Spleen Deficiency
Lü Peiwan, Deputy Director of the Preventive Medicine Department at Henan Provincial Hospital, explains that increased abdominal fat is primarily linked to spleen qi deficiency.To illustrate: the spleen's function is like the homemaker of a household, while dampness is like household waste. A diligent homemaker promptly cleans the house and removes trash. If the homemaker falls ill or becomes exhausted, waste accumulates in the house. Similarly, a weakened spleen fails to clear the body's "waste"—dampness.Once spleen dampness becomes excessive, it damages spleen yang energy. With impaired spleen function, the body struggles to convert food into nutrients, leading to stagnation as water and dampness. Prolonged dampness inevitably becomes turbid, accumulating as fat. Additionally, overeating, prolonged sitting, and lack of exercise contribute to this condition.
Here are three recommended methods to alleviate abdominal obesity.
Abdominal Massage.Those with abdominal obesity can massage their abdomen daily. Place your palms together and gently rub clockwise around the navel with light, slow pressure. Alternatively, use hollow palms to tap the abdomen for 30 minutes each session.
Herbal Dietary Therapy. For abdominal obesity caused by spleen deficiency, herbal diets can strengthen the spleen and dispel dampness. We recommend regularly consuming lotus seed and Chinese yam porridge: Take 30g lotus seeds, 80g Chinese yam,Place washed rice, lotus seeds, and diced Chinese yam into a pot with sufficient water. Bring to a boil over high heat, then reduce to low heat and simmer until porridge-like. Lotus seeds nourish the spleen, stop diarrhea, and replenish deficiencies, while Chinese yam strengthens the spleen, removes dampness, boosts qi, benefits the lungs, and fortifies the kidneys. Their combined effects are synergistic.
Combined with Chinese Herbal Medicine.Those with abdominal obesity cannot shed their beer bellies overnight; patience is required. Under medical guidance, they may take Chinese herbal medicines focused on boosting qi and strengthening the spleen. [Details]
Excessive abdominal fat may be linked to brain atrophy
British researchers found that excess body fat, particularly abdominal fat accumulation, may be associated with brain atrophy. Reduced brain volume correlates with memory decline and higher Alzheimer's disease risk.The findings were published in the latest issue of Neurology.
Researchers at Loughborough University in the UK reached this conclusion by examining the weight and brain volume of 9,600 British individuals. With an average age of 55, body mass index (BMI) measurements indicated that 19% were obese.The researchers measured their waist-to-hip ratios and used magnetic resonance imaging (MRI) to assess the volume of their brain's white matter and gray matter—areas rich in nerve fiber bundles and brain cells that connect different regions of the brain, playing crucial roles in muscle control and sensory perception.
Even after accounting for other factors potentially affecting brain volume—such as age, exercise, smoking, and hypertension—the researchers still found that individuals with higher body mass index had smaller brain volumes. Among them, those with higher waist-to-hip ratios exhibited the most pronounced brain atrophy.The study revealed that individuals with healthy weights had an average gray matter volume of 798 cubic centimeters, while those with higher BMI averages had 793 cubic centimeters. Those with both higher BMI and higher waist-to-hip ratios averaged 786 cubic centimeters. [Details]
10 Methods to Combat Menopausal Belly Fat
A U.S. health website summarized 10 methods to help eliminate menopausal belly fat.
1. Exercise More, Increase Intensity
Menopausal women should engage in moderate-to-high-intensity physical activity to burn excess fat. Daily workouts should incorporate aerobic exercises (swimming, walking, cycling, running) and resistance (or strength) training (involving lifting, pushing, and pulling motions), utilizing high-intensity interval training (HIIT).
2. Opt for standing over sitting whenever possible
The longer your body remains active, the more calories you burn. A low-effort approach is to maintain an upright posture throughout the day. Standing not only boosts calorie expenditure but also helps prevent other health risks.Research indicates prolonged sitting correlates with increased abdominal fat and fat accumulation around organs like the liver, elevating risks for diabetes and heart disease.
III. Adjust Your Approach to Portion Control Entering menopause signals a slowing metabolism. Studies show women in this age group burn several hundred fewer calories daily.Reducing restaurant meals and takeout orders is a simple way to manage portion sizes, but it's crucial to schedule meals appropriately. For optimal weight management, prioritize breakfast with high-quality protein, keep dinner light, and make lunch your main meal.
IV. Focus on Quality: Choose Healthy Fats
Fats enhance food flavor, so there's no need to eliminate them entirely—just opt for healthy varieties.The healthiest fats come from plant sources (like olives and nuts), but remember that even healthy fats (such as the monounsaturated fats found in avocados) can add calories if consumed in excess. 5. Invest effort in planning meal times A general rule for meal timing: avoid eating too late.Eating dinner too late can undermine all your weight loss efforts.
VI. Change Up Your Routine with New Exercises
Research shows that adding variety to your daily workout is the most successful way to stick with exercise. Any physical activity is better than none, but if your body gets used to the same routine, it won't burn belly fat as effectively as when you first started exercising.
7. Upgrade Your Sleep for Better Rest
Poor sleep quality leaves menopausal women exhausted and lacking the energy to exercise. High-quality sleep is a truly effective strategy for combating menopausal belly fat gain.
8. Find a Partner for Effective Workouts
Research shows actively seeking new workout partners and exercising together provides emotional support, helping you stick with your routine.
9. Manage Stress to Reduce Fat Accumulation
Stress increases cortisol levels, making menopausal women more prone to deep abdominal fat storage. To alleviate stress, consider spending time outdoors in nature, practicing yoga or meditation, and quitting smoking and alcohol entirely.
10. Seek Appropriate Treatment for Severe Symptoms
For typical menopausal symptoms like severe hot flashes and night sweats caused by estrogen deficiency, hormone replacement therapy or other medications may be considered.