In the evolving field of body health and nutrition, we have made significant strides, especially in our understanding of fat and its impact on the body, including in Padiham. In the past, fat was presumed to be harmful and so we tried our best to avoid it. However, we now realise that there are both beneficial and harmful fats. Fat, a crucial macronutrient, performs essential roles for the body.
Nevertheless, it is often perplexing when ‘brown fat’ and ‘white fat’ are mentioned. Many people are oblivious to the fact that fat comes in various colours. Despite this, for some time now, researchers have been examining brown fat, and discussion about it is increasingly common in conversations about anything from physical exercise to cold immersion.
Studies have confirmed that brown fat offers substantial benefits to the body. But before we delve into the benefits, let’s define what brown fat is.
Brown fat, or brown adipose tissue (BAT), is a unique type of fat tissue that is somewhat darker than typical (white) fat. Unlike white fat, brown fat is more metabolically active, helping us maintain the warmth in our bodies and aiding in calorie burning, thus playing a critical role in our weight management.
The distribution of fat in the body differs among individuals, but we all have a lower percentage of brown fat compared to white fat. Those who participate in sports or have lean body types are likely to have more brown fat.
Dr. Ben Bikman clarifies further about the difference between white and brown fats in a short video:
Brown fat advantages
Brown fat, responsible for producing warmth to heat your blood, offers a range of benefits.
1. It burns more calories: Brown fat cells, packed with numerous mitochondria, enable them to burn calories to produce heat, aiding in weight control.
2. It maintains body temperature: When it’s cold out, brown fat breaks down blood sugar and fat molecules to generate heat, a process called thermogenesis, helping maintain body temperature.
3. It improves insulin sensitivity: Activation of brown fat increases the body’s metabolic rate, creating a negative energy balance, which can mitigate metabolic health problems like insulin resistance and type 2 diabetes.
Ways to increase brown fat naturally
Given its benefits, it’s evident we would want more brown fat in our bodies. Here are ways to increase brown fat naturally:
1. Lower room temperatures: Brown fat activates at lower temperatures, just before you start to shiver. As such, staying in a chilly environment can stimulate your brown fat and help burn more calories.
2. Eat a healthy, balanced diet: No matter your health objectives, nutrition plays a pivotal role in your success. Make sure you eat plenty of healthy fats, fibre-rich foods, and iron-rich foods. Avoid ultra-processed foods to support metabolic health and brown fat function.
3. Regular exercise: Regular physical activity influences brown fat activity and can help convert white fat to beige fat.
4. Drink yerba mate: Research shows that yerba mate, consumed for its mood and energy benefits, can support satiety and increase stored fat burn.
Activated brown fat has recently been recognised as an encouraging target in metabolic health and weight management given its ability to burn calories and regulate energy expenditure. Keep these tips in mind to gain maximum benefits from the brown fat within your body if you’re based in Padiham, or anywhere else in the world!