Is fat all evil? The answer may be very different from what you think! Helena is a physician and brain expert herself. Helena Popovic, in her new book “The Brain Wants You to Be Thin”, states that there are two main forms of fat tissue in the body: white (WAT) and brown (BAT). Brown fat is healthy, it keeps you warm and increases your metabolic rate, so the more, the better. However, white fat can cause health problems if too much is accumulated in or around body organs. The fat in this area is called visceral fat (VAT), so the less, the better.
Recently, two more types of fat cells have been discovered (“beige fat”, or “brite”, which is a combination of BRown in whITE, and “pink fat”). However, the number of these two types of cells in the body is far greater than White and brown fat are much less abundant, and their roles are unclear.
White fat can cause health problems if too much is stored in or around body organs. This fat is called visceral fat (VAT), so the less, the better.
What is white fat?
White fat is found in two distinct places: under the skin (subcutaneous fat or SWAT) and around the internal organs (visceral fat or VAT):
⊙Subcutaneous fat:
The function of subcutaneous fat is to store energy, keep the body warm, and insulate against wind and cold. Subcutaneous fat can be found all over the body, including the buttocks, thighs, arms, back, abdomen, and even the soles of the feet. Subcutaneous fat is thickest on the buttocks, palms of hands, and soles of the feet.
Subcutaneous fat is not harmful to health. A study of obese women published in the New England Journal of Medicine in 2004 showed that more than 10 kilograms (22 pounds) of subcutaneous fat could be removed by liposuction. , will not bring about any health improvement, whether it is blood pressure, triglycerides or glycemic index, there will be no change.
“Tip”: There is no need to worry about fat that shakes.
⊙Visceral fat:
Visceral fat, on the other hand, is located deep in the abdominal cavity and covers the organs in the body: the heart, liver, pancreas, kidneys, intestines, ovaries and uterus, and is also stored in the internal organs. Visceral fat is invisible to the naked eye, and a person may be classified as “normal” weight and still have considerable visceral fat. People with excess visceral fat may develop cardiovascular disease, fatty liver disease, type 2 diabetes, and even Alzheimer’s disease. Getting rid of a little bit of jiggly tissue under your arms won’t improve your health, but removing hidden fat around your internal organs can add more than 10 years to your life.
Visceral fat is located deep in the abdominal cavity and covers the organs in the body: the heart, liver, pancreas, kidneys, intestines, ovaries and uterus, and is also stored in the internal organs.
A study of older women published in Circulation: Journal of the American Heart Association found that visceral fat has a more decisive impact on cardiovascular disease than overall obesity. Getting rid of visceral fat doesn’t require expensive drugs or fancy treatments.
“Tip”: 4 effective ways to reduce visceral fat
1. Regular exercise:A short 30-minute walk every day can make a positive difference.
2. Proper sleep:At least 6 hours a night, preferably 7 to 9 hours, depending on your personal needs.
3. Reduce stress:The chronic stress hormone cortisol promotes fat accumulation in the abdomen.
4. High-fiber, whole-food diet:It’s a “diet approach,” not a calorie restriction.
👉Recommended reading: Excessive visceral fat will lead to diabetes. Can drinking green tea eliminate it?Dr. Liu Bern: 4 tips to eliminate visceral fat
2 types of hormones produced by white fat
In addition, two hormones produced by white fat have a great impact on health and health-related behaviors, namely adiponectin and leptin.
⊙Adiponectin:
Adiponectin sensitizes the liver and muscles to insulin, a hormone produced by the pancreas that promotes the movement of glucose (sugar) from the blood into the muscles, liver, and fat tissue itself. If the liver and muscles become resistant to insulin, glucose will remain at very high concentrations in the blood, causing systemic damage. Adiponectin therefore protects us from diabetes and heart disease by increasing the body’s sensitivity to insulin.
⊙Leptin:
Leptin, often called the “satiety hormone,” also helps regulate inflammation. Leptin is primarily produced and secreted by adipose tissue, but is also produced from the stomach, liver, skeletal muscle, placenta, ovaries, and bone marrow. Whenever a certain amount of fat is stored after a meal, white fat and brown fat will begin to produce leptin. It travels to the hypothalamus of the brain where it reduces sensitivity to hunger and increases the desire to expend energy. That’s why doctors want to try to control it: leptin not only reduces hunger, it also makes us want to exercise!
In addition to the production of leptin depending on the time of eating, its concentration also has a fixed cycle every day. The concentration of leptin in the blood is the highest between midnight and 6 a.m. This may be because it wants us to sleep well and not feel hungry. Because leptin is produced by adipose tissue, obese people tend to have higher leptin concentrations in their bodies.
3 NG conditions affect leptin
Three factors can reduce a person’s sensitivity to leptin so that they no longer feel full, either during or after a meal:
1. Lack of physical exercise.
2. Continuously ignoring signals of satiety, for example, eating mindlessly in front of the TV.
3. Excessive insulin concentration is a symptom of insulin resistance and type 2 diabetes.
In addition, there are some special conditions that affect leptin production, including:
●After fasting for 12 to 72 hours, leptin will decrease, stimulating us to eat.
●Sleep deprivation reduces leptin production, increasing hunger and stimulating our cravings for fatty, sugary foods.
What is brown fat?
Looking at brown fat, brown fat cells contain structures called mitochondria, which are the source of energy production (burning calories). Mitochondria contain iron, which is why they are brown. Compared with overweight or obese people, lean people tend to have more brown fat, which burns calories when it is “stimulated.” So scientists are excited to try to figure out ways to increase brown fat and intensify it.
Whenever a certain amount of fat is stored after a meal, white fat and brown fat will begin to produce leptin.
What does brown fat do when it’s stimulated?
1. Brown fat increases metabolic rate.
2. Brown fat helps control blood sugar by pulling glucose out of the blood.
3. Brown fat improves insulin sensitivity.
4. Brown fat removes triglycerides from the blood, thereby reducing the risk of heart disease, stroke and diabetes.
This is what needs to happen to reverse the health hazards of excess visceral fat. No wonder everyone wants more brown fat! So far, the only known way to increase brown fat is to stay in cold temperatures for a long time and to engage in regular exercise.
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2023-10-11 02:04:39
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