Middle-aged man worried about a "tadpole belly," it's good to eat "this food" to help.

The tadpole body shape is a sign of excess visceral fat. Having a lot of visceral fat increases the risk of dementia by up to five times. Fat accumulated in the obese abdomen travels through blood vessels and can block brain blood vessels, or inflammatory substances secreted by fat cells can deform brain blood vessels, leading to dementia. Additionally, fat is involved in producing brain neurotransmitters and neurons, and an increase in fat can cause imbalances in these processes, raising the risk of dementia. According to a study by Northwestern University in the United States, people who are of normal weight but have a protruding abdomen have about a fivefold higher risk of developing dementia compared to those with no abdominal obesity and normal weight, and about a threefold higher risk compared to people who are obese overall.

Tadpole belly also affects kidney function. The risk of kidney disease increases by about 20%. A Dutch study has also reported that a higher waist-hip ratio, indicating abdominal obesity, is associated with decreased kidney function.

To prevent a sagging belly, consistent strength training and dietary management are important. Especially as we age and muscle mass decreases, it is better to meet the daily recommended protein intake of 0.8g per kilogram of body weight, even with small meals. Protein is used as the raw material for building muscles. In particular, almonds and avocados are recommended. Almonds are not only high in protein but also rich in unsaturated fatty acids, and regular consumption reduces abdominal fat in the body. A study by Pennsylvania State University in the United States also found that participants who ate almonds as a snack experienced reductions in abdominal fat, waist circumference, and improvements in LDL cholesterol levels.

Let's take in the essential amino acid leucine. Leucine is a component that inhibits protein breakdown and promotes synthesis. It helps strengthen muscles without increasing abdominal fat. There are also research results indicating that consuming leucine improves the weakened protein synthesis in skeletal muscles. It is better to get leucine from food rather than supplements. It is abundant in dried seafood (dried pollock, anchovies, etc.), tuna, seaweed, and cheese.

Following the daily recommended intake of vitamin B2 and vitamin E is also helpful. The daily recommended intake of vitamin B2 is 1.5 mg for men and 1.2 mg for women. The daily recommended intake of vitamin E is 10 mg for both men and women. Both nutrients are rich in antioxidants.