Turns out certain types of body fat are your friend when it comes to health and even staying slim. Time to show some love to your lipids.
What is Body Fat?
Fat is an organ belonging to the endocrine system. It’s made of tissue called adipose which contains cells called adipocytes. In the cells there are molecules called fatty acids, also known as lipids. Fatty acids do a range of things, from storing energy, producing hormones and generally serving as support for your body.
For decades, fat was seen as the enemy – both in foods and in our bodies. But now, as science and the media have shed light on how good fats are actually essential in a healthy diet, so too are we beginning to realise that a lot of the fat in our bodies is not a foe after all, but a vital friend.
‘Despite popular perception, fat isn’t an inert blob but a dynamic, smart and self-sustaining body part that influences everything from ageing and immunity to your brain and hormones,’ says biochemist Sylvia Tara. ‘In its simplest form, fat is a reserve of energy – a relic from our nomadic ancestors who needed it to stay warm and active. It acts as the body’s central bank, providing resources when needed.’
But, there’s much more to it than that. ‘Every single cell in your body is surrounded by a membrane made of lipid and cholesterol, which keeps it healthy – fat literally holds us together,’ says Dr Tara. And when you’ve got a healthy amount of the right type in the right places, it does all this and more.
Know Your Colours
While it’s essential that you have fat, it’s not all created equal.
Brown: Found in the neck, back and heart regions, brown fat helps to burn calories for heat. It’s activated by exercise, as well as by exposure to cold.
White: This is your main type of fat, which is used to store energy. It’s also the type that is unhealthy if it builds up, particularly around your middle, crowding your organs. Known as visceral fat, it can be avoided by eating a diet low in processed food and sugar, and taking regular exercise.
Beige: Beige fat is embedded in white fat. ‘It’s the most recent discovery. Excitingly, some studies show that when we exercise, a hormone called irisin can convert beige fat to brown,’ says Sylvia.
Did You Know?
Fat talks to your brain. It does this via the hormone called leptin, which tells your brain to stop eating when you’re full.
Get the Measure of It
A little layer of fat under your skin is good because it keeps your skin looking youthful. But, as it’s not healthy to have too much visceral fat around your middle, try the following simple test. ‘Lie down flat, and if your belly fat flattens that’s a good sign,’ says Dr Tara. ‘But, if you still have a paunch protruding, it’s probably visceral fat under your stomach wall.’ It’s best to do this first thing in the morning before you’ve eaten, and after going to the toilet, when you’re less likely to have bloating.
The easiest official calculation is waist to height ratio. Simply measure your waist circumference (just above your belly button), then divide it by your height (using the same units). A healthy range for women is 0.35-0.48 – or even simpler, your waist should measure no more than half your height.
Heart
Women store more fat on their bodies than men, which leaves less to circulate in your blood, building up in your artery walls. This not only gives you a shapely silhouette but also helps to keep your heart working well.
Bone
Fat and bone originate from the same stem cells. Having a healthy amount of fat encourages stem cells to turn into bone instead. What’s more, bone-boosting oestrogen, which fat produces, naturally decreases as menopause approaches, so you depend on your fat to maintain levels of this hormone.
Body
When you exercise, fat helps with the release of a hormone called adiponectin. ‘This
guides circulating fat away from your middle to areas of your body where it’s less harmful, such as just under your skin on your limbs or hips,’ says Sylvia.
Brain
Fat affects the size of your grey matter, meaning if you have deficient fat, your brain size can be reduced. Plus, studies show the hormone leptin, which your fat cells produce, enhances cognitive function too.
