At present, the problem of obesity in the world is on an ever-increasing trend, evident from World Health Organization (WHO) statistics. Since 1975 until the present, the number of people around the world with overweight or obesity has increased almost threefold, accounting for 52% of the total population.

    Like in Thailand where obese and overweight people are found. It is the second highest in Southeast Asia, especially for the urban population like Bangkok. There is an overweight rate of up to 50%, which is the highest when compared to other sectors.

    Although there is a campaign to advise lifestyle changes, diet, exercise and develop medicines to help solve the problem. But it still cannot reduce the population suffering from being overweight.

    Obesity is caused by more energy being taken in by the body than energy being expended. This causes excess energy to be stored in the form of white adipose tissue cells, which often accumulate in the hips, thighs, upper arms, and most importantly, Abdominal fat (Visceral fat) makes our waist circumference larger. Or what we call belly fat.

    This visceral fat is the most dangerous part because it leads to the risk of Metabolic Syndrome, a major cause of heart disease, diabetes, and chronic non-communicable diseases. (Non-communicable diseases; NCDs) and many more.

    In addition to white fat cells Many of you know that we also have another type of fat cell called Brown adipose tissue (Brown adipose tissue) that has characteristics and functions opposite to white fat.

    This type of fat has a dark red-brown color because it contains Iron in the mitochondria, blood vessels, nerves, and a specific protein found only in brown fat, namely Uncoupling protein1 (UCP1), in large amounts, causing us to find this brown fat along the central axis of the body, such as the neck and around the spine. Found in childhood and decreasing gradually.

Brown fat How can it help you lose weight?

    When you get older Brown fat cells play an important role in burning energy from sugar and fat (Energy catabolism) and producing heat to maintain body temperature. Therefore, people with a high amount of brown fat will be able to burn more energy. and can withstand the cold longer than that.

    Brown fat is getting more attention. Because it may be the answer to solving the problem of obesity. Although brown fat cells are only found in 50 grams, or less than 0.1% of the body's weight, But if brown fat cells are stimulated to work at full capacity, the body will burn up to 20% of the body's daily energy expenditure. White fat cells, on the other hand, can account for up to 50% of the body's body weight in adults who are too caloric. This causes the two types of fat to act oppositely to each other.

​   Although the amount of brown fat that is abundant in childhood gradually decreases, When you grow up to be an adult But it appears there is a solution to activating brown fat. Including changing white fat into brown fat as well.

We will add brown fat. How?​

• Eat correctly

Eating that is not less or more than the body needs. Stimulate brown fat to burn energy normally. and maintain constant muscle mass in the body.

• Maintain an appropriate body weight

Obese people have less brown fat than people who weigh less. And the work efficiency is also less. Studies have found that When obese patients lose weight Can increase the function of brown fat.

• Increase exercise

 The protein irisin (Irisin) can turn white fat into brown fat. In the group of people who exercise, the production of this protein is higher compared to people who are not very active. and the amount of irisin Increased when exercising with light and heavy intensity (High intensity interval training (HIIT), which is exercise that alternates with continuous rest. This depends on the readiness of each individual's body. Should be under the supervision of an expert.

• Air conditioning to make it cooler

Leaving the body in cold weather. Helps stimulate brown fat cells to burn more energy.

• Choose to eat nutritious foods

Increase eating chili peppers such as bird's eye chilies and chili peppers because they contain capsaicin and capsinoids that can stimulate the activity of brown fat. There is also research that has been done on animals and found that polyphenols. (Polyphenols) include Curcumin from turmeric and resveratrol extract. (Resveratrol) from grape peels and mulberries can raise the body's basal temperature. ​

​

Increasing the amount and function of brown fat may be another option that can help solve the problem of obesity and overweight. But choosing to eat nutritious food, eating vegetables at least 50% of the plate, getting enough sleep. and exercise regularly It is still a basic necessity for all of us to continue to practice regularly. To make the body strong Have a strong immune system Prevent other diseases which may occur in the future.

 

Source:​

1. Chitraveena Mahakita. The Update of Brown Adipose Tissue in Adult Human: Possible Target to Battle Obesity?. Royal Thai Army Medical Journal. 2013:83-92.​

2. Lee P, Smith S, Linderman J, Courville AB, Brychta RJ, Dieckmann W, Werner CD, Chen KY, Celi FS. Temperature-acclimated brown adipose tissue modulates insulin sensitivity in humans. Diabetes. 2014 Nov 1;63(11):3686-98.​

3. Maalouf GE, El Khoury D. Exercise-induced irisin, the fat browning myokine, as a potential anticancer agent. Journal of obesity. 2019;2019.​

4. El Hadi H, Di Vincenzo A, Vettor R, Rossato M. Food ingredients involved in white-to-brown adipose tissue conversion and in calorie burning. Frontiers in physiology. 2019 Jan 11;9:1954.​

5. Townsend K, Tseng Y-H. Brown adipose tissue: Recent insights into development, metabolic function and therapeutic potential. Adipocyte. 2012;1(1):13-24.