Fat tissue is necessary for a healthy body and it aids in several functions biologically. Fat is stored for future energy use yet excessive body fat is not healthy. Excessive and unhealthy fat can cause some fatty acids to leak into the blood stream and therefore be transported to different sites such as muscle tissue or the liver . Also this may cause insulin resistance which could promote the development of Type II diabetes.
The presence of visceral fat or belly fat can be measured with a tape measure and a large waste line is not healthy. In women a circumference of over 35 inches and a circumference in men of greater than 40 inches is now considered to be unhealthy.
There are two types of fat which are either brown fat or white fat , and these two are named for their color and appearance. Brown fat is thought to be healthier than white fat. Infants have more brown fat than adults and this may account for up to five percent of an infant's weight .Most brown fat accounts for a minimal percentage of a healthy adults weight but white fat may account for up to 20 to or 25 % of an adult's weight.
Brown fat cells are packed with mitochondria . These small intracellular organelles help to produce energy by burning glucose which in turn produces heat and in the long run this process helps to maintain normal blood sugar levels and prevent insulin resistance .
Two articles in physiology journals this year have reported that exercise has positive effects on fat cells that promote healthy changes in humans. In a small study of 20 over weight adults, fat tissue biopsies were taken at rest and then repeated after an hour of treadmill exercise. The post exercise biopsies showed greater amounts of a protein that contributes to the growth of new blood vessels. This favorable response also known as angiogenesis promotes greater oxygen delivery to the tissues as wells aiding to deliver more nutrients and therefore improved health overall, also there was a slight increase in a gene expression of a chemical that aids in decreasing inflammation.
In other words exercise stimulates fat to produce substances that have a positive effect. Also exercise is thought to somewhat transform white fat also known as" bad "fat into brown fat or "good" fat . Exercise affects storage fat and muscles use fatty acids for energy and brown fat is a form of fat that burns a lot of calories.
In one of these two studies over weight adults who exercised regularly had lower fatty acid levels than those of similar weight who were sedentary. Therefore exercise even if it does not lead to weight loss has significant health benefits.
Thin people have more brown fat than the over weight. Brown fat lights up in a PET scan as it burns glucose and produces heat. Adults usually have little brown fat but exposure to a cold environment promotes deposits of brown fat particularly if one sleeps in a room with the thermostat set below 66 degrees fahrenheit.
Try to maintain a healthy weight for optimal metabolic health but remember that exercise can help even if significant weight loss does not occur. Exercise is one prescription that can only you can fill.
David Keisler is a gastroenterologist and internist in Aiken.
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