How does body fat affect health?
Body fat plays an important role in overall health. However, its
impact on health depends on the amount, location, and type of body fat. Excess
body fat, especially visceral fat (fat stored around internal organs), is
associated with several health risks.
- Cardiovascular disease: Excess body fat can lead to
high blood pressure, cholesterol problems, and an increased risk of heart
disease and stroke.
- Type 2 diabetes: Obesity, especially around the
abdomen, is a major risk factor for developing type 2 diabetes.
- Increased body fat leads to symptoms such as high blood
pressure, high blood sugar, and abnormal cholesterol levels. The body
makes an additional effort, and the supply of oxygen is more difficult due
to the larger surface area.
- Excess body fat makes breathing difficult and can lead
to sleep apnea, etc., and other breathing problems. You see at every step
that people who have an increased body weight breathe with a slightly
greater or prolonged effort.
- Excess weight puts extra pressure on the joints,
leading to conditions such as osteoarthritis.
That is why it is
known that the most suitable sport for muscles, joints, heart, lungs, etc. is
swimming. In the water, you don't put the pressure of your body weight on your
joints.
- Obesity can impact mental health, contributing to
conditions such as depression and low self-esteem.
It is known that depression, anxiety, and mental disorders can
be generated by an increased body weight.
- Liver disease: A buildup of fat in the liver (non-alcoholic fatty liver disease) is linked to obesity and can lead to liver problems.
A healthy body fat percentage
varies based on factors such as age, gender, and individual goals.
- For men, the healthy range is usually considered to be
between 6% and 24% body fat. The lower limit is generally found in
athletes and the upper limit in ordinary people.
- For women, a healthy range is generally between 16% and
30% body fat, with the limits mentioned above. It's important to note that
body fat distribution matters too, with a greater focus on reducing
visceral fat around the abdominal area for overall health.
- What are the different types of abdominal fat?
There are two main
types of abdominal fat:
- Subcutaneous fat: This is the fat located just under
the skin and above the abdominal muscles. Although excess subcutaneous fat
can affect appearance, it is generally less harmful to health than
visceral fat. Within accepted limits, this fat is essential for a normal
life.
- Visceral fat: This type of fat is stored deep in the
abdominal cavity, around vital organs such as the heart, liver, pancreas,
and intestines.
High levels of
visceral fat pose an increased risk of health problems, including heart
disease, type 2 diabetes, and metabolic syndrome. To get rid of belly fat, it
is important to maintain a balanced and healthy diet.
What is the normal percentage of body fat according to
Harvard Medical?
There is no
agreed-upon normal range for body fat, just as there is no ideal body weight.
According to the World
Health Organization, men aged 40 to 59 should aim for 11% to 21% body fat,
while for men aged 60 to 79, the range is 13% to 24%. However, the
"correct" weight and body fat percentage for an individual depends on
several factors, such as the following: https://www.health.harvard.edu/staying-healthy/what-is-considered-a-
healthy-body-fat-percentage-as-you-age
What is the benefit of body fat?
Body fat within
appropriate limits is of major importance for the proper functioning of the
body. Before you make the decision to lose every last gram of fat, let's see
six advantages of body fat:
A- Body fat helps
protect internal organs.
B - Body fat is the
main energy store; our body uses body fat whenever it does not have enough
energy from food.
This means that when
you do sports or prolonged activity, the body's energy is depleted, at which
point the body consumes from the body's fat stores. Another situation is that
when you are sick and do not have the opportunity to eat normally, the body
uses the energy taken from the accumulated fat.
C. Dipose tissue is
important for hormonal regulation.
D- Body fat helps
regulate temperature. It functions as a cushion between the body and the
environment.
Adipose tissue has an
important role in immune function.
F- Fat is a form of
skin protection against aging.
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