As the cold weather sets in, we find ourselves bundling up, sipping hot drinks, and indulging in hearty meals to keep warm. But did you know that winter might also affect how your body manages fat?
According to Fareha Shanam, Senior Dietician, Sir Ganga Ram Hospital, New Delhi, the chilly season can influence the balance between two types of fat in your body; brown fat and white fat and cause one to overpower the othe.
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What Are White Fat And Brown Fat?
Our bodies store two main types of fat, each with a distinct purpose and kind of impact.
White Fat- This is the more common type of fat and acts as your body’s energy reserve. It stores excess calories in large droplets, usually around the hips, thighs, and stomach. Shanam says, “White fat stores excess energy and is more abundant in the body. It is also called visceral fat and is associated with an increased risk of metabolic disorders.”
Brown Fat- In contrast, brown fat has a more dynamic role. Packed with energy-producing mitochondria, it burns calories to generate heat, a process known as thermogenesis. This fat type is particularly useful in keeping your body warm in colder temperatures. Its rich iron content gives it a darker colour compared to white fat. Shanam says that brown fat burns energy to produce heat, aiding in thermoregulation, and contains a higher number of mitochondria, which gives it a brown color.
How Does Winter Influence Fat Composition?
During colder months, your body goes into adaptation mode. Exposure to the cold activates brown fat, which begins burning stored energy to help maintain your core temperature.
As per our expert, prolonged exposure to chilly conditions doesn’t just activate brown fat, it can also transform some white fat into brown fat, a process referred to as “browning.” This change enhances the body’s ability to generate heat and can improve glucose metabolism, which is crucial for maintaining balanced blood sugar levels.
What Does Research Tell Us?
A study published in the journal Diabetes highlighted the benefits of brown fat activation during winter. Participants exposed to mild cold for a month showed increased brown fat activity, improved insulin sensitivity, and changes in key metabolic hormones like leptin and adiponectin.
These hormones help regulate energy and metabolism. However, the effects were temporary. When the participants returned to warmer conditions, the benefits gradually diminished.
Why Is Brown Fat Activation Beneficial?
It is not easy to navigate through this chilly weather. Reduced physical activity, coupled with calorie-rich comfort foods, can dim down the benefits of brown fat activation. Weight gain becomes a common challenge as a result.
However it is essential to remember that activating brown fat during winter can offer several advantages as brown fat burns calories to produce heat, increasing energy expenditure, it also enhances insulin sensitivity which helps keep blood sugar stable. To add to that, active brown fat ensures your body stays warm without relying solely on external layers.
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How To Maximise Brown Fat Activation?
If you’re wondering how to optimise your body’s natural response to winter, here are some practical tips as suggested by our expert,
Spend Time In The Cold (Safely)- Exposing yourself to mild cold, like a brisk walk outside or cooler indoor temperatures can stimulate brown fat. Just make sure you’re not uncomfortably cold or at a risk of hypothermia.
Stay Active- Regular exercise not only burns calories but can also promote the conversion of white fat into brown fat. Even simple indoor exercises can make a difference.
Choose a Balanced Diet- Focus on home-cooked, nutrient-rich meals rather than high-calorie processed foods. Include plenty of protein, fibre, and healthy fats. This small change will support your metabolism.
Bottomline
Winter provides an opportunity for your body to adapt and function in fascinating ways. The activation of brown fat and the transformation of white fat can boost your metabolism and improve glucose regulation, but these benefits depend on maintaining an active and balanced lifestyle.
So, while you enjoy the cosiness of winter, don’t forget to make conscious decisions that support your health. After all, it’s not just about how you look, it’s about building a body that stays healthy and keeps you away from metabolic disorders, season after season.