Abdominal Six-Packs Associated with Increased Chances of Depression

Having Six-Pack Abs: More Than Just a Fit Image

Got my eyes on an intriguing study about body image and mental health published in the Times of India (2018). And, I thought I'd share some insights about it with you. So, let's dive in!

According to a group of researchers from Norway's University of Science and Harvard University, it's vital to examine the darker side of physical enhancements that have taken over the media. Their study involved over 2,400 men aged 18-32 and uncovered that around 10% of them exhibited symptoms of a 'body image disorder.' What's troubling is that these body-conscious men may also face a higher risk of mental health issues, such as depression, weekend binge drinking, and using illegal supplements like anabolic steroids.

Interestingly, the concept of a “six-pack” abs isn't just about that rippling, chiseled image. In fact, those well-defined muscles can wreak havoc on your breathing mechanism. When your abs are contracted, they pull the lower part of your ribcage down, hindering the free movement of your lungs, thereby affecting your breathing.

But what exactly constitutes the elusive "six-pack"? In essence, it refers to the rectus abdominis muscle, a column of muscle fibers that runs from your sternum to the pubic bone. This muscle is dynamically responsible for flexing your spine forward, but it's not as effective in stabilizing it as once thought.

The term “six-pack” comes from the visible, distinct lines of muscle that appear when someone has relatively low body fat. Although many other muscles contribute to our core, the rectus abdominis is the most superficial, giving the characteristic appearance of chiseled abs. Despite its outer layer, it doesn't do much in terms of stability for the spinal column.

One of the primary factors that affect six-pack visibility is subcutaneous body fat, which is stored around the stomach area. Despite common belief, the absence of visible six-pack abs doesn't necessarily mean that one has a weak core or is overweight. Generally, visible six-pack abs require a body fat percentage significantly lower than that necessary for general health benefits.

However, researchers have found that this low body fat percentage might not be the ideal for optimal general health and fitness. Instead, excess visceral fat, located in the deep abdominal cavity and surrounding internal organs, may pose a more significant threat to our health.

Our genes also play a crucial role in determining where fat is stored in the body, which, in turn, affects the specific body fat percentage at which our abs become visible. Additionally, factors like sleep and stress levels also influence fat storage and, subsequently, the visibility of your abs.

So, is the pursuit of six-pack abs during exercise a worthwhile goal? While aesthetics can be a motivating factor, it's essential to remember that your core muscles play a more critical role than just adding to your physique. The rectus abdominis is just one of many essential core muscles, including the transverse abdominis, multifidus, diaphragm, pelvic floor, internal and external obliques, and quadratus lumborum.

Collectively, these core muscles help stabilize the spine, allowing it to bend and twist as needed for functional activities. Core training has been shown to improve performance in various ways, such as enhancing balance, core endurance, and running economy across different populations.

In summary, having visible six-pack abs is not the ultimate goal, as it may lead to various psychological and physical risks. Instead, focusing on a balanced diet, healthy lifestyle, and realistic expectations is vital to ensuring a fit and happy life.

Note:

Prof. Nyarkotey's articles are intended purely for educational purposes and do not offer medical advice for treatment. The primary aim is to educate the public about evidence-based, scientific naturopathic therapies.

Sources:

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Stokes IA, Gardner-Morse MG, Henry SM. Abdominal muscle activation increases lumbar spinal stability: analysis of contributions of different muscle groups. Clin Biomech (Bristol, Avon). 2011 Oct;26(8):797-803.
Cooper CB, Neufeld EV, Dolezal BA, Martin JL. Sleep deprivation and obesity in adults: a brief narrative review. BMJ Open Sport Exerc Med. 2018 Oct 4;4(1):e000392.
Branco BHM, Bernuci MP, Marques DC, Carvalho IZ, Barrero CAL, de Oliveira FM, Ladeia GF, Júnior NN. Proposal of a normative table for body fat percentages of Brazilian young adults through bioimpedanciometry. J Exerc Rehabil. 2018 Dec 27;14(6):974-979.
van der Valk ES, Savas M, van Rossum EFC. Stress and Obesity: Are There More Susceptible Individuals? Curr Obes Rep. 2018 Jun;7(2):193-203.
Chang WD, Lai PT, Lin HY, Ko CH, Lam KC, Liu CS. Core strength training for patients with chronic low back pain. Clin Ther. 2018 May;40(3):371-380.
Hung KC, Chung HW, Yu CC, Lai HC, Sun FH. Effects of 8-week core training programme on performance and physiological adaptations in college male runners. PLoS One. 2019 Mar 8;14(3):e0212416.
Tyler Read, Caleb Backe (2021). Everyday Bodybuilding. Charlesbridge, 2021. ISBN 1627797231.

The study published in the Times of India (2018) highlighted a troubling correlation between body image disorders and mental health issues, such as depression, weekend binge drinking, and the use of illegal supplements like anabolic steroids.
While having six-pack abs might be considered an ideal physique, it's essential to remember that they can adversely affect breathing due to their contracting effect on the lower part of the ribcage.
The rectus abdominis, responsible for creating the appearance of chiseled abs, plays a lesser role in stabilizing the spine compared to other muscles like the transverse abdominis, multifidus, diaphragm, pelvic floor, internal and external obliques, and quadratus lumborum.
Scientific reports suggest that excess visceral fat, located deep within the abdominal cavity and surrounding internal organs, may pose a more significant threat to health than low body fat necessary for visible six-pack abs.
Genetics, sleep patterns, and stress levels also contribute to the body's fat storage distribution, influencing the visibility of one's abs.
Instead of focusing solely on achieving the elusive six-pack abs, it's advisable to prioritize a healthy lifestyle, balanced diet, and realistic fitness goals to ensure overall well-being and happiness.