Understanding visceral fat: DEXA scan and body fat

Health can be measured more precisely than ever before. Modern medicine allows us to gain deep insights into our bodies that were impossible a few years ago. One exciting technology is the DEXA scan. It provides information about your overall body composition and, specifically, an often overlooked but high-risk form of body fat: visceral fat.

In this article, we'll tell you what DEXA scans are and why visceral fat, in particular, is so crucial for your metabolic health. The good news first: with the proper knowledge and targeted measures, you can effectively impact this fatty tissue and improve your health in the long run.

What is DEXA?

DEXA (dual X-ray absorptiometry) is a special medical-technical procedure that uses low-dose X-rays to scan the body. Originally designed to measure bone density, this technology now enables a comprehensive body composition analysis.

A key advantage of DEXA technology is its ability to distinguish between different tissue types. The measurement not only records bone density for the early detection of osteoporosis but also analyzes the distribution of lean muscle and fat tissue throughout the body. This type of examination can help with individualized health care.

What does a DEXA scan show?

DEXA scans provide precise data on bone, muscle and fat tissue distribution in the body. This detailed analysis goes far beyond the informative value of traditional measurement methods such as body weight or body mass index. With the help of this technology, you can identify potential risk factors early and take preventive measures before health problems occur.

DEXA scan: test for your visceral and subcutaneous fat

Not all body fat is the same. Experts distinguish between several types of fat that can form in the human body. Knowing the difference between visceral and subcutaneous fat is particularly important. While the latter is located directly under the skin, visceral fat accumulates around the internal organs in the abdominal cavity.

Why is this distinction important? Subcutaneous fat may be visually more noticeable but is harmless to general health. Visceral fat, on the other hand, is located directly on vital organs such as the liver, stomach, and intestines—and can cause more damage to health here.

Subcutaneous body fat has some beneficial purposes, such as insulation, energy storage, and healthy endocrine function. However, this is not the case with visceral fat: it is an active part of the metabolism. Visceral fat is an excess of stored fat that surrounds vital organs, and it is highly inflammatory, contributing to chronic inflammation, insulin resistance, and impaired mitochondrial function.  

Scientific studies show a direct link between increased visceral adipose tissue and the development of various metabolic diseases. The fatty acids that are released around the organs lead to:

• impairment of the insulin effect
• intensification of systemic inflammatory reactions
• disorders in glucose and lipid metabolism [1]

Visceral fat is a risk factor for these diseases

Metabolic syndrome and type 2 diabetes

Metabolic syndrome can initially manifest itself through elevated blood sugar and blood lipid levels. Those affected often only notice later that their body has difficulty regulating blood sugar levels. Over time, the reduced insulin effect can develop into type 2 diabetes. Typical symptoms include increased thirst, frequent urination, and increased tiredness after meals. [1]

Cardiovascular diseases

The inflammatory substances released by visceral fat directly influence vascular health. Over time, more fat is deposited in the walls of the blood vessels. This arteriosclerosis leads to increased blood pressure and increases the risk of heart attack and stroke. The first warning signs are high blood pressure, dizziness, and shortness of breath on exertion. [2]

Chronic inflammation

Visceral fatty tissue continuously releases inflammatory mediators. These keep the body in a state of chronic inflammation. The ongoing inflammatory reaction manifests itself through non-specific symptoms such as fatigue, reduced performance, and a weakened immune system. Laboratory values can often show slightly elevated inflammatory markers long before specific symptoms develop. [1]

 The tricky thing is that the metabolic activity of visceral fat does not immediately lead to symptoms. The health consequences often develop gradually over the years until the first symptoms appear. Therefore, early detection of increased visceral fat levels enables you to take preventative measures.

How to reduce visceral fat in a targeted manner

Thanks to recent research findings, we know why visceral fat is dangerous, which diseases it can cause, and how we can reduce it. This organic tissue reacts to our lifestyle changes and can be reduced through targeted measures.

 The fact that visceral fat is involved in metabolism not only harbors risks but also opportunities. Scientific studies show that even moderate lifestyle adjustments lead to measurable reductions in visceral fat tissue—often before the scales show any difference. [1]

Reduction through individual nutritional strategy

A well-conceived, personalized nutritional strategy can directly influence visceral fat. The Mediterranean diet, in particular, offers opportunities to combine satisfaction and health—not only to reduce visceral fat but also to promote general metabolic health. [6]

Traditional Mediterranean cuisine is characterized by elements that have been proven to reduce visceral fat tissue. Olive oil is the primary source of fat; oily sea fish with valuable omega-3 fatty acids, legumes, and wholegrain products form the basis. Supplemented with plenty of vegetables, this creates a dietary pattern that optimally supports the metabolism and can help with fat loss.

Training with a system

The antidote to visceral fat is healthy muscle. Of course, physical exercise helps to reduce fat. But the question is, how can you reduce visceral fat as effectively as possible through exercise and strengthen your health at the same time? Research shows that the type of exercise is crucial to success. Certain forms of exercise activate the metabolism more than others.

The combination of endurance and strength training has proven to be particularly effective. [3] Moderate endurance units promote fat burning, while targeted strength training strengthens the muscles and increases the basal metabolic rate. This metabolic activation also lasts after training.

A systematic training structure helps you succeed. Two to three moderate sessions per week are enough to start with. You can increase the intensity as your fitness improves. Regularity is crucial—it has a more lasting effect on the metabolism than individual intensive training sessions. Which training units are most effective varies from person to person and should ideally be analyzed by a sports specialist.

Optimal results with professional monitoring

The amount of visceral fat in your body directly influences your life expectancy and longevity. Even a small increase in visceral fat is associated with a reduced likelihood of reaching old age. [4]

Systematic monitoring, i.e. precise measurements of your visceral fat percentage, provides important information about: 

• the effectiveness of nutrition and exercise strategies
• early changes in metabolism
• early changes in metabolism 

Following a visceral fat measurement, preventive measures can be defined even before health problems arise. Regularly checking your body composition and knowing your risks in detail can minimize them more successfully and lead a healthier life.

Positive developments in body composition are often already apparent when the scales show no change, especially if you want to build muscle at the same time. The precise documentation of the changes in fat percentage then creates a strong motivational basis for continuing with your personal measures.

DEXA scan for fat measurement: the most accurate insights into body composition

Dual X-ray absorptiometry (DEXA) is considered the gold standard for analyzing body composition. [5] The method provides significantly more precise insights than traditional measurement methods such as BMI or waist circumference, especially when it comes to identifying visceral fat.

The DEXA scan uses low-dose X-rays of two different energy levels. These penetrate different types of tissue—bone, muscle, and fat—in a characteristic way, producing a differentiated image of body composition. DEXA can distinguish precisely between subcutaneous and visceral fatty tissue—even non-experts can clearly recognize the distribution in the resulting images.

Regular measurements for long-term success

Systematic monitoring of body composition forms the basis for successful health optimization. Successes are thus made visible. Setbacks, which are part and parcel of any development, can also be quickly identified and serve as a guide for physical optimization.

Proactive health management at AYUN

The precise analysis of body composition and visceral fat should not be underestimated if you want to take your health and longevity into your own hands. However, other factors are also important for a holistic overview. A comprehensive longevity check-up at AYUN with a detailed medical consultation beforehand closely examines other key aspects such as metabolic health, hormonal balance, and biological age.

At our Walk-In Longevity Clinic in Zurich, you will receive detailed insights into your body composition, comprehensive consultations, and individual treatment plans according to the latest medical-technological standards—your foundation for a long, vital life.