Can the health of the lining of your intestines affect the size of your waist?
How big your waist is can tell you something about your risk for cardiovascular disease, the bigger the waist, the more of a risk.
Most people would also prefer to have a slim look.
Why do some people have a big waist? Is it just because they eat too much of the wrong food, or could there be another reason as well?
When researchers assessed intestinal permeability in normal to overweight women, they found something interesting(Gummesson A, et al, 2011).
Intestinal permeability is an assessment of how big particles the intestinal lining will let through and allow to be absorbed into the blood. The researchers found that the women with a bigger waist also had increased intestinal permeability. They also found that visceral fat and liver fat were also increased with increased intestinal permeability.
If you want to keep a slim waist and stay healthy it is important to keep your gastrointestinal tract healthy.
There are several things you can do to improve your gastrointestinal function. I will write more about that later, but an easy thing you can do is to take a probiotic formula which there are many. Use one which is based on scientific evidence verifying the benefits.
The probiotic yeast Saccharomyces boulardii has shown to exert an anti-inflammatory effect on intestinal epithelial cells (Sougioultzis S, et al. 2006). Saccharomyces has shown to significantly reduce the frequency and duration of acute diarrhea in children (Billoo AG, et al. 2006. Kurugol Z, et al. 2005). There is evidence that Saccharomyces reduces the risk of antibiotic-associated diarrhoea in children (Kotowska M, et al. 2005).
Interesting reason why you may gain fat around your waist.
When you notice that you have gained fat around your waist, it usually also means that you have gained visceral fat.
Visceral fat is fat deposited around your inner organs, and is contributing to metabolic dysfunction and inflammation.
The reviewed research is very interesting because it investigated if there was a connection between an increase in waist circumference, visceral fat, and increased intestinal permeability (Gummesson A, et al. 2011). Intestinal permeability is a way to tell if we are absorbing particles into the blood that were not meant to be absorbed. The mucosal membranes of the intestinal tract are supposed to protect us from absorbing pathogens like bacteria’s and also large protein particles that were not meant to be absorbed. Our body will attempt to defend itself by triggering inflammation when we absorb particles that we are not meant to absorb.
In this study, waist circumference and intestinal permeability were measured, and computed tomography and dual energy X-Ray were also used. A positive correlation was found between waist circumference and intestinal permeability. Visceral fat and liver fat also correlated with increased intestinal permeability.
It is important to have normal intestinal permeability and a well functioning gastrointestinal tract for many reasons, and it may also help you in keeping your waist slim.
Click here to learn how to eat to support a healthy gastrointestinal tract.
Not all exercise burns fat equally.
Have you accepted this truism: that the more physically active you are, the less likely you are to gain weight? Here is the catch: not all exercise is equally effective when it comes to burning fat. The good news is you don’t have to exercise for several hours a day to make a difference.
The reviewed research is very interesting and the results may surprise you. Healthy young men were divided into three groups: one control group did not exercise, one group did moderate intensity exercise at 50 percent Vo2peak for 60 minutes, and one group did high intensity exercise, alternating 2 minutes at 90 percent Vo2peak with 2 minutes at 25 percent Vo2peak(Trombold JR, et al. 2013). The energy expenditure was the same for both exercise groups.
The participants were provided a test meal the morning after the exercises. Tests were performed fasting before the meal, and 2, 4, and 6 hours after the meal.
The results showed that even if the participant had similar energy expenditures the high intensity exercise was more effective in lowering triglycerides after the meal. The high intensity was also more effective in increasing fat oxidation which means the high intensity exercise burned more fat.
Walk fast to get help with with weight loss.
Walking has been promoted as an easy way to lose weight and stay in shape, but is it really effective? That is exactly what the reviewed researched investigated.
The participants a total of 4511 adults aged 18-64 years were included in the study(Fan JX, et al. 2013). The body mass index (BMI) were measured and accelerometers were used to evaluate minutes per day of high intensity bouts of walking of either 10 minutes or more, or less than 10 minutes. This was compared with lower intensity walking of 10 minutes or more per day and lower intensity walking of less than 10 minutes per day.
It was found that both higher intensity short-duration or walking long-duration were related to reduced BMI or risk of overweight/obesity. Neither the short walks or the long walks of lower intensity were found to have a positive effect on BMI or risk of overweight/obesity.
The message is that even less than 10 minutes of walking per day can help you prevent weight gain if it is high intensity walking. This is another example showing that it is the intensity of the exercise you do that is important, not the time you spend doing it. The more intense you exercise, the less time you need to spend doing it.