Ditch these 6 'healthy' junk foods that hinder weight loss
Aging Often Triggers Accumulation of Abdominal Fat and Strategies to Counteract It
Mindful eating expert Ilana Muhlstein breaks down the culprits that sneak calories into your diet, disguised as health foods.
An increasing number of individuals are striving for better health and fitness as they grow older, but it's no secret that doing so becomes more challenging over time.
According to recent research, cellular changes during the aging process can give rise to belly fat, which is further magnified by stress and sleep disruptions that contribute to weight gain.
As a study author, Qiong (Annabel) Wang, Ph.D., an assistant professor in the Department of Molecular & Cellular Endocrinology at City of Hope, candidly stated, "People often lose muscle and gain body fat as they age – even when their body weight remains the same."
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The groundbreaking research unveiled in the journal Science involved experiments on mice, whose findings were later corroborated with human cells.
Researchers zeroed in on a group of stem cells called adipocyte progenitor cells (APCs) within the fatty tissue responsible for age-related weight gain. By transplanting these cells from mice of various ages into a group of younger mice, they observed the creation of numerous fat cells within the younger mice.
On the flip side, when they transplanted a batch of cells from young mice into old mice, the results showed no stark effect. The study confirmed that older stem cells are more likely to generate new fat cells, regardless of the age of the host receiving them.
As experts point out, humans possess a "signaling pathway" known as the leukemia inhibitory factor receptor (LIFR), which regulates the body's cell production. The research suggests that LIFR plays a critical role in stimulating the proliferation of age-specific fat cells in older mice.
So, how can you keep belly fat at bay as you age? Dr. Sajad Zalzala, co-founder, and chief medical officer of AgelessRx in Detroit, Michigan, provides three maxims for fending off expanding waistlines in old age.
1. Embrace protein-packed mornings
According to Zalzala, a protein-rich breakfast is crucial for optimal health as we grow older, specifically for maintaining lean muscle mass and counteracting the metabolic slowdown associated with aging. To jump-start your day, sip on protein-rich drinks like Greek yogurt, protein shakes, or eggs.
2. Prioritize sleep and stress management
High cortisol levels, typically induced by poor sleep or stress, can promote fat storage, particularly around the waist. To alleviate fat accumulation, strategies such as walking, mindfulness, and breathwork can help lower cortisol levels, while aiming for seven to nine hours of quality sleep per night.
3. Reduce refined carbs and sugars
Minimizing added sugars and highly processed carbs, such as white bread, pastries, and sugar-laden beverages, helps reduce insulin resistance and fat accumulation, notably visceral fat that forms deep in the belly.
Khloe Quill, a lifestyle production assistant with our website Digital, has explored an array of topics, including food, travel, and health.
- In the pursuit of better health and wellness, it's important to be aware of cellular changes during aging that may contribute to weight gain, such as the production of new fat cells.
- As we age, our bodies often lose muscle and gain body fat, even when body weight remains the same, a finding supported by recent research.
- By understanding the role of cellular components like adipocyte progenitor cells (APCs) in age-related weight gain, scientists can develop strategies to manage weight and combat belly fat.
- Maintaining a healthy diet focused on protein, such as Greek yogurt or protein shakes, can help counteract muscle loss associated with aging and support weight management.
- Practice stress management techniques and prioritize good sleep hygiene to help lower cortisol levels and prevent fat storage, particularly around the waist.
- Reduce the intake of refined carbs and sugars to minimize insulin resistance and fat accumulation, especially visceral fat that accumulates deep in the belly.
- Science is uncovering new ways to address weight management and aging, such as the potential of drugs like OZEMPIC to aid in weight loss, but mindful choices regarding diet, fitness, mental health, and sleep also play crucial roles in maintaining a healthy lifestyle as we grow older.
