Aging increases belly fat risk, but fitness and diet tips can help

As people age, staying healthy and fit becomes increasingly important, but also more challenging due to cellular changes that can lead to weight gain, particularly around the belly. New research conducted by City of Hope has shed light on how stem cells called adipocyte progenitor cells (APCs) within fatty tissue can contribute to age-related weight gain.

The study, published in the journal Science, involved experiments on mice that were later confirmed with human cells. Researchers found that older APCs are more likely to lead to the creation of new fat cells, regardless of the age of the host receiving them. This discovery highlights how aging can impact the body’s ability to maintain a healthy weight.

Dr. Qiong (Annabel) Wang, the study author and an assistant professor at City of Hope, explained that as people age, they often lose muscle and gain body fat, even if their overall body weight remains the same. The research also identified a specific signaling pathway called the leukemia inhibitory factor receptor (LIFR) that plays a crucial role in triggering the production of new fat cells in older mice.

Despite the challenges of aging, there are steps individuals can take to prevent the accumulation of belly fat. Dr. Sajad Zalzala, co-founder and chief medical officer of AgelessRx, recommends prioritizing protein intake, optimizing sleep and stress management, and limiting consumption of ultraprocessed carbs and refined sugars.

Starting the day with a protein-rich breakfast can help maintain lean muscle mass, stabilize blood sugar levels, and encourage muscle maintenance. Additionally, getting seven to nine hours of quality sleep each night and practicing stress-reduction techniques like mindfulness and breathwork can help regulate cortisol levels and prevent fat storage. Finally, reducing consumption of added sugars and highly processed carbs can minimize insulin resistance and reduce the accumulation of visceral fat in the belly.

Incorporating these lifestyle changes can help individuals maintain a healthy weight and reduce the risk of age-related weight gain. By understanding the impact of cellular changes on body composition, individuals can take proactive steps to support their overall health and well-being as they age.