It’s almost a rite of passage for those of us into our middle years or beyond: As the years add up, so too do the pounds, along with a ring of fat around our waists. We’ve previously addressed the ring of belly fat that can encircle your waist, both what causes it and what can be done. As a reminder, a certain amount of fat on your body (adipose tissue) is not only acceptable but even necessary for you to store energy, and feel well. There are different types of fat in your body: subcutaneous, which is right under your skin, visceral (which forms between your organs), and even fat which can be deep in your bone cavities or into your organs. When it comes to belly fat, the concern is that this may largely be visceral fat, which means it’s surrounding your organs and is linked with insulin resistance and inflammation, and associated with such health concerns as dementia and diabetes. A new study out of Australia, published in Regional Anesthesia & Pain Medicine also now links your belly fat with the experience of chronic pain. This study, analyzing MRI scan data from over 32,000 people, found an association between the subcutaneous and visceral fat in the belly, and the prevalence of chronic pain. Men experienced this association more than women, and a more comprehensive study needs to be conducted to verify this association. But it could be going forward that you’ll be better off losing some abdominal fat than popping pain medications. To learn more, put down the ibuprofen and look here.

Another recent study published in Neurology found an association between belly (and arm) fat, and your risk of developing Alzheimer’s or Parkinson’s. This study involved data from over 400,000 participants and found that those who have a higher level of fat around their midsection have a higher risk of developing a neurodegenerative disease, including Alzheimer’s. High levels of belly fat were associated with a 13% higher risk of developing these diseases and those with higher levels of arm fat had an even larger 18% increased risk. Interestingly, those with higher muscle strength were less likely to develop one of these neurodegenerative conditions. For more on this research, pick up some free weights and read here.

It appears that exercise more broadly can counteract the negative health risks associated with belly fat. In an important new study published in Nature Metabolism, researchers from the University of Michigan found that regular and ongoing exercise (the exercise group in the study exercised 4x/week over at least 2 years) can create more blood vessels in subcutaneous belly fat and make the fat in the belly “healthier,” better able to store fat, and less likely to push fat into the heart or liver. The researchers examined the subcutaneous belly fat from an exercise group versus non-exercisers and found stark contrasts between the 2 groups. The improved capacity to store fat for those who regularly and consistently exercise puts them in a better place, especially if they experience weight gain. Increasing the capacity to store fat subcutaneously rather than as visceral fat lowers the risk of fat invading the liver or heart, which could lead to serious illness. So we have one more reason to keep exercising and stay physically active, regardless of what your scale says or your tape measure reveals. For more on this study, climb on the treadmill and click here and here. And for some advice on how to slim down your waist, push back your dinner plate and read here.