Body fat is not merely an excess bodily component; it functions as an organ that communicates with other body parts. Many people are unaware of the existence of brown and beige fat, as well as the role of white fat within the endocrine system. Uncovering the hidden role of body fat.
We often notice body fat as tight jeans and a muffin top, or as bouncing triceps and extra folds near the bra band. Body fat is distributed throughout the body, not only under the skin but also around organs, the heart, and blood vessels. It also infiltrates our bones and nerves.
Should we detest body fat? While it may mar our desired appearance, leading some to dislike it if excessive, the question arises: why does our body continuously produce fat? Gaining muscle through resistance training is a slow process, whereas body fat can accumulate seemingly overnight, highlighting the distinct nature of fat compared to muscle.
The primary role of body fat is to serve as an energy reserve for times of starvation. The body utilizes fat for energy when it detects a low energy state, with the mechanism of energy utilization varying according to the type of exercise performed. This process is intricately linked to workout intensity, heart rate, and oxygen consumption, showcasing the body's remarkable bioenergy utilization system.
Furthermore, body fat operates as part of the endocrine system, engaging in communication with other organs. Comprised of fat cells, nerves, blood vessels, and connective tissues, body fat produces hormones and chemical messengers that interact with the brain and other body parts. Let's start uncovering the hidden role of body fat. You may like them more.
Body fat is categorized based on its location: subcutaneous and visceral. Subcutaneous fat lies just under the skin, whereas visceral fat is deeper, surrounding organs and contributing to conditions such as fatty liver and atherosclerosis. Visceral fat is linked to various health issues, including metabolic and cardiovascular diseases, asthma, and dementia. Belly subcutaneous fat may increase insulin resistance risk, while lower body subcutaneous fat is considered healthier.
Different Types of Fat Cells
Despite their similar appearance, fat cells can perform different functions based on their type: white, brown, and beige fat:
- White fat stores energy and produces hormones like leptin and adiponectin, predominantly found in the chest, belly, and legs.
- Brown fat is unique for its ability to burn energy and generate heat, especially in cold conditions. It is associated with a leaner, healthier body and is found in the neck, upper chest, shoulders, and abdomen.
- Beige fat can transform from white fat under certain conditions, also capable of burning energy for heat.
While white fat is an endocrine organ, brown fat is considered healthy, aiding in calorie burning and thermoregulation. Increasing brown fat at the expense of white fat could be beneficial. However, methods to enhance "browning," such as cold exposure, have mixed support from research.
Body fat isn’t just about your size or how you look. “What matters is how it affects your health,” Corvera says. “You have to have healthy adipose tissue to be healthy in all other aspects of your physical and mental health.” - Silvia Corvera, MD, a professor at the UMass Chan Medical School.
“You have to have healthy adipose tissue to be healthy in all other aspects of your physical and mental health.” - Silvia Corvera, MD, a professor at the UMass Chan Medical School.
Assessing Body Fat
Body fat percentage and BMI are indicators of health risks, influenced by genetics, diet, and lifestyle. Excess calories can lead to metabolic diseases when the body lacks space for storage. Visceral fat is a key indicator of health risks, with fat distribution being more critical than total body fat amount.
Dr. Silvia Corvera, a professor at the UMass Chan Medical School, emphasizes the importance of healthy adipose tissue for overall physical and mental health. An increase in BMI correlates with a decrease in brown fat cells, highlighting the relationship between weight gain and the predominance of white fat cells.
Determining the threshold for "too much" body fat involves understanding its impact on health rather than focusing solely on physical appearance. Body fat percentage and Body Mass Index (BMI) are crucial metrics for assessing health risks, as not all body fat is created equal, and its distribution varies across individuals. The quantity and capacity of fat cells are largely genetically determined, though diet and lifestyle also play significant roles. When the body lacks sufficient space to store excess calories, this overflow can affect the liver, muscles, and heart, increasing the risk of metabolic diseases.
Visceral fat, in particular, is a significant indicator of health risks. This type of fat, located deep within the abdomen and surrounding vital organs, is more closely associated with metabolic diseases, cardiovascular diseases, asthma, and dementia than subcutaneous fat, which is found just under the skin. Researchers emphasize that fat distribution across the body is a more critical factor in disease risk than the total amount of body fat.
As BMI increases, the proportion of brown fat cells—a type of fat known for its ability to burn calories and produce heat—tends to decrease, leading to a higher ratio of white fat cells. This shift is important because white fat cells, especially when accumulated around the waist, release hormones like leptin and adiponectin, which can create an environment conducive to metabolic diseases.
Health guidelines suggest that a waist circumference exceeding 40 inches in men and 35 inches in women is associated with an increased risk of metabolic diseases, cardiovascular diseases, and high blood pressure. These measurements serve as a practical reference for identifying individuals at higher risk of health complications related to excess body fat.
What is Leptin?
Leptin is a hormone predominantly made by adipose cells and enterocytes in the small intestine that helps to regulate energy balance by inhibiting hunger, which in turn diminishes fat storage in adipocytes. Leptin interacts with your brain to signal that you have enough energy stored in your fat cells to engage in normal, relatively expensive metabolic processes. In other words, when leptin levels are at a good level, your body feels sated and has a normal appetite. When leptin levels are low, the body enters a starvation mode, boosting appetite to replenish its energy stores.
What is Adiponectin?
Adiponectin is known for its beneficial properties in metabolic processes. It enhances the body's sensitivity to insulin, making it a key player in preventing insulin resistance—a condition where the body's cells don't respond effectively to insulin, leading to elevated blood sugar levels. One of the intriguing aspects of adiponectin is its inverse correlation with body fat, particularly visceral fat—the type of fat that accumulates around internal organs and is linked to numerous health risks. Higher levels of body fat are associated with lower levels of adiponectin. This relationship underscores the hormone's role in maintaining metabolic balance and highlights why decreased adiponectin levels are often found in individuals with obesity, type 2 diabetes, and cardiovascular disease.
In summary, body fat's role extends beyond physical appearance, significantly impacting health through its various types and functions. Understanding these differences and managing body fat distribution can contribute to better health outcomes. While body fat is essential for energy storage and hormonal function, excessive amounts, especially of visceral fat, can significantly impact health. Monitoring body fat percentage, BMI, and waist circumference can help gauge risk levels and guide lifestyle adjustments to promote overall health and well-being.
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