Fat, one of the three macronutrients along with carbohydrates and proteins, is a major component of the cell membrane that surrounds cells, the basic building blocks of our body. In addition to serving as an energy source that can be used in the body, it is responsible for storing excess energy that was not used. In addition, when the body needs energy, it is involved in the role of helping smooth metabolism by supplying glycerol and fatty acids produced by decomposition of fat in adipose tissue to the blood, maintaining a constant body temperature and protecting internal organs. It can be said that it plays an important role.
Fat, which plays an important role in the overall body, can be broadly divided into two types: white fat and brown fat. White fat acts as a storehouse to store and store the rest of the energy source from the calories we eat, except for what the body needs. When such white fat accumulates in the body, it causes overweight due to the accumulation of visceral fat and subcutaneous fat, and because it causes chronic inflammation, it increases the risk of obesity, high blood pressure, diabetes, and various cardiovascular diseases. On the other hand, brown fat burns white fat to generate heat. Therefore, it is known that having a lot of brown fat helps you maintain weight even if you consume the same amount of calories. This mechanism of action is the reason why white fat is called bad fat and brown fat is called good fat.
Brown fat, which is a good fat, is known to exist in newborns and gradually disappear during the process of growth, but according to recent research results, it is reported that they are scattered and distributed in the fat boundary and white fat cells of adults who have finished growing. There is. It is known that the dispersed brown fat is activated when various lifestyle habits such as various eating habits and exercise are continuously implemented. So today, let’s take a look at various information that can help you increase brown fat one by one.
how to increase brown fat
1. Eat foods that increase brown fat
In order to reduce white fat and increase brown fat, it is very important to eat a variety of foods that help improve metabolism. Many foods, such as mackerel and salmon, which are rich in omega-3 polyunsaturated fatty acids, are excellent foods for increasing these brown fats. Green tea is also known to be an excellent food for increasing brown fat. It is said that the abundant catechin component helps the decomposition of white fat and has an excellent effect in activating brown fat. And apples are rich in a component called ursolic acid, which is said to be effective in increasing the amount of muscle and brown fat. It is known that the ursolic acid component contained in apples is especially contained in the peel of the apple, so it is said that it is a good way to eat an apple with the peel.
It is also said that eating a variety of spicy foods such as red pepper, turmeric, and garlic on a regular basis can help. In particular, the capsaicin component contained in a large amount in red pepper has a heat effect, helping the efficient burning of white fat, and it is said that it is effective in helping the activation of brown fat by giving a signal to the nervous system. And the consumption of these spicy foods can be said to be intermediate between white fat and brown fat, and is known to help increase beige fat, which acts similar to brown fat when activated. However, excessive consumption of these spicy foods can cause damage to the gastric mucosa, so it is recommended to consume them in moderation.
2. Adjust the room temperature to cool
One of the main roles of brown fat is to regulate body temperature. It is known that when exposed to a cold environment, it activates and dissipates heat through energy consumption. As a result, when the body temperature drops, it increases the amount of brown fat in order to raise the body temperature. Therefore, it is said that it is effective in activating brown fat and beige fat when the temperature of the space where you spend a lot of time is kept slightly cool.
3. strength training
Maintaining a regular strength training habit also plays an important role in reducing white fat and increasing brown fat. It is said that when muscle is stimulated through strength training, brown fat is produced by a hormone called irisin produced in muscle cells. In addition, the hormone irisin is said to be involved in the action of helping the conversion of beige fat into brown fat more effectively. It is said that strength exercises such as sit-ups, push-ups, and squats are very helpful for these strength exercises, and it is said that it is more effective to set the intensity low for a sufficient amount of time than high-intensity exercises performed in a short time. Also, as mentioned before, cool temperature is known to help promote the activity of brown fat, so maintaining a temperature of about 15℃ is a good way to exercise.
4. Implementing lifestyle habits for melatonin production
Melatonin, a biological hormone secreted from the brain, acts on the central nervous system in the brain to perform various functions, such as stabilizing nerves, regulating blood pressure, and secreting growth hormone. This smooth secretion of melatonin is said to be directly related to the activity of brown fat. Therefore, it is important to get a good night’s sleep for smooth secretion of melatonin.
In addition, exposure to sunlight for a certain amount of time during the daytime is also known to help smooth secretion of melatonin and to activate brown fat, so it is important to apply it consistently.