We all get a little scared when we hear the word 'fat', don't we? We usually think of it as something that makes us gain weight and causes diseases. But did you know that there is also a type of 'good fat' in our body that is very good and helps us? That 'good fat' is brown fat, or brown adipose tissue . This is something very important for our body. Let's talk about this simply and precisely today.
What types of fat do we actually have in our bodies?
There are more types of fat in our bodies than you might think. Doctors identify them by their color and function. Simply put, there are three main types.
| Fat type | Main function | Simply put... |
|---|---|---|
| White Fat | Storing energy and protecting organs. | This is the type that is most abundant in our bodies. It stores energy. But if it increases too much, obesity occurs. |
| Brown Fat | Burning energy to control body temperature. | This is our protagonist. It stores energy, and when you feel cold, it burns that energy to warm your body. It's like a 'heater' in your body. This burns calories. |
| Beige Fat | A combination of white and brown fat cells. | These white fat cells are converted to function like brown fat cells and help burn calories. |
What service does this brown fat provide for our bodies?
The main function of brown fat is to warm the blood in our body and maintain body temperature. When you feel very cold, this brown fat is activated before you start shivering. That is, it is activated.
By doing so, it breaks down glucose and fat molecules in the blood and creates heat. We call this process thermogenesis . This is what helps maintain our body temperature.
Simply put, brown fat is like a little calorie-burning engine that naturally exists in our bodies.
In addition to this main function, brown fat has several other benefits:
- Maintains body temperature: Especially in cold environments.
- Generate and store energy: use it when needed.
- Burns calories: This also helps in controlling body weight.
- Helps control blood sugar and insulin levels: This can contribute to some extent to the control of diseases like diabetes.
Why is brown fat brown? Where is it found?
This is a very interesting fact. The reason why brown fat is brown is because there are a large number of parts called mitochondria inside those fat cells. Mitochondria are like the 'power plants' that produce energy for cells. These mitochondria contain a large amount of iron . It is because of that iron that this fat has got its brown color.
Where are these located?
The locations of brown fat change as we age.
- Newborn babies: Babies have between 2% and 5% of their body weight in brown fat. It is mainly located around their back, neck, and shoulders . This helps keep them warm, as babies get cold easily.
- Adults: As we grow older, the amount of this brown fat decreases slightly and becomes scattered throughout the body. In adults, brown fat is usually found in places like the neck, kidneys, adrenal glands, aorta, and mediastinum .
Research has found that, in general, lean, active people, such as athletes, have more brown fat in their bodies than others.
Are there any diseases that affect brown fat?
Yes, some medical conditions can affect our body's fat tissue, especially brown fat. But these are not common diseases that we see every day.
- Anorexia Nervosa:This is an eating disorder. A person with this condition has a significant reduction in both white and brown fat in their body. This makes it difficult for the body to produce energy and is unable to control body temperature.
- Congenital leptin deficiency: Leptin is a hormone that helps control body weight. It is produced by fat cells. If this hormone is reduced from birth, the body's fat cells do not function properly, increasing the risk of obesity.
- Lipodystrophy: This condition affects the amount of fat tissue in the body and how it is distributed, making it difficult for the body to store energy from food.
- Lipoma: These are fatty lumps that form under the skin. They are not painful or cause any major health problems. However, if they are uncomfortable, a doctor can remove them.
If you need to check the health of your fat cells, your doctor may order blood tests, a PET or CT scan, or an MRI. However, these are not routinely performed.
How can we increase this beneficial brown fat in our bodies?
This is the most important part for many people. People who are interested in losing weight and burning calories want to increase the amount of brown fat in their bodies. According to research, there are several ways to help with this.
1. Exposure to a little cold
As we discussed earlier, brown fat is activated in cold temperatures. Some studies suggest that things like lowering the temperature in your home, taking a cold shower , or soaking in an ice bath can activate brown fat and stimulate your body to produce more brown fat. But you have to be very careful when doing these things. Jumping into ice water all at once is not for everyone.
2. Eating foods rich in iron
Since brown fat is rich in iron, it is important to include iron-rich foods in our diet. Iron is abundant in foods like meat, fish, vegetables, nuts, and beans. You can also take iron supplements if your doctor recommends it.
3. Eating a balanced diet
Nutrition is very important. Research has found that some fruits, such as apples and raisins, contain a chemical called ursolic acid , which stimulates the production of brown fat. Also, it is very important to eat enough to satisfy hunger, avoid unnecessary eating, and stay away from processed foods.
4. Exercise
Being active is good for our health. When we exercise, our body releases Irisin.A hormone called is produced. This hormone signals the white fat cells in our body to "burn calories like brown fat." This process is what creates the "beige fat" we talked about earlier.
The important thing is, none of this is something you can do alone, overnight. It's important to adopt a healthy lifestyle. It's best to talk to your doctor to find out what's best for you.
Take-Home Message
- Brown fat is not a 'bad' fat that causes weight gain. It is a 'good' fat that helps our body.
- Its main function is to burn calories and keep the body warm when it feels cold.
- Although newborn babies have a lot of brown fat, it decreases as they grow older.
- Things like a balanced diet, regular exercise, and mild exposure to cold in a controlled environment can increase the activity of brown fat in the body.
- Always talk to your doctor and seek advice before making any major changes to your health or lifestyle.
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