Some interesting facts about 'brown fat' and cold weather
Exercising outside when winter strikes is probably the last thing on a person's mind, but experts weigh in on how the cold can trigger an all-important but little-known effect on the body.
By
Amanda Schmidt, AccuWeather staff writer &
Kevin Byrne, AccuWeather senior editor
Updated Nov 14, 2023 11:53 AM EST
AccuWeather’s Dexter Henry talked to a veteran fitness instructor and the creator of Fit N’ Play Mama about ways you can stay active this holiday season.
The shift to colder, winter weather often makes us feel lethargic and deters our motivation to go outside. But before you pull over the blankets or curl up by the fire to watch your favorite show, you should consider the potential benefits of cold-weather workouts.
Aside from helping to ease fears of potential winter weight gain, exercising outdoors in colder weather has numerous health benefits.
While many avoid the cold, outdoor winter workouts are a great way to take in small doses of sunlight. The sunlight can help to improve mood and help with vitamin D intake, according to the American Heart Association (AHA).
Winter exercise boosts immunity during cold and flu season. A few minutes a day can help prevent simple bacterial and viral infections, according to the Centers for Disease Control and Prevention (CDC).
Shivering, a mechanism to produce heat, also burns a significant amount of calories. Studies have shown that people expend five times more energy when shivering, compared to when they are resting.
Runner Gilbert Lemieux moves along a path in Washington Park as a winter storm drifts over the Intermountain West, on Feb. 3, 2020, in Denver. (AP Photo/David Zalubowski)
Regardless of exercise, studies have shown that being outside in cold weather can transform white fat, specifically belly and thigh fat, into calorie-burning beige or brown fat.
Brown fat's purpose is to burn calories to generate heat. Brown fat, which is also called brown adipose tissue, is often referred to as the "good" fat because it helps to burn rather than store calories. It is typically found in areas around the neck and kidneys.
"Brown fat can actually create heat. Brown fat cells, instead of using calories to make energy, uses calories to produce heat," Nataliya Galifianakis, a clinical assistant professor of biology at New York University, told AccuWeather.
One of the signals for the activation of brown fat is exercise, Galifianakis said.
But in addition to producing new brown fat when a human body exercises, the generation of such fat is further heightened when exercising in the cold weather, she explained.
"Chronic cold exposure activates your brown fat cells," Galifianakis said.
NYU Clinical Assistant Professor Nataliya Galifianakis explains the effects of exercising in cold weather and how that generates brown fat in the human body. (AccuWeather)
(AccuWeather)
Studies have shown that activating brown fat has many protective benefits for the body.
In 2019, cell biologist Shingo Kajimura of the Dana Farber Cancer Center in Boston, led a study of 33 healthy young men (average age of 23) who had varying amounts of brown fat and who were exposed to colder temperatures (19 °C or 66 °F) for two hours, to activate their brown fat further. Serum tests later showed that people with higher levels of brown fat activity had reduced amounts of branched chain amino acids (BCAAs) in their bloodstreams. BCAAs are linked to greater incidence of obesity and type 2 diabetes.
“Over the last 10 years, this field has transformed,” Kajimura told the PNAS in October 2022.
A 2014 study, published in the Journal of Clinical Endocrinology and Metabolism, showed people have more genetic markers for brown fat in the winter than during the warmer months. This could signal slightly more calorie burn in the winter as the body insulates itself.
“Browning fat tissue would be an excellent defense against obesity. It would result in the body burning extra calories rather than converting them into additional fat tissue,” study author Dr. Philip A. Kern said.
Woman skier using a ski trail across the snow-covered Riverside Park in Manhattan on New York City's Upper West Side, in 2020. (Peter Titmuss/Education Images/Universal Images Group via Getty Images)
While the cold weather may deter some from outdoor physical activity, working out in the cold has several advantages over warmer weather workouts.
There is no heat and humidity to deal with in colder weather. Winter’s chill might even make you feel awake and invigorated, according to the AHA.
In the cold, your body can regulate its temperature a little better. This means you can often exercise farther or longer; therefore, you can potentially burn even more calories, according to AHA.
Exercising in extreme temperatures, hot or cold, has shown the ability to enhance endurance and mental edge. However, it is important to be aware of the potential risks and proper safety precautions before venturing out.
The Mayo Clinic provides numerous tips for staying safe during your cold-weather exercise:
A runner makes their way along a path next to the Charles River, behind, Sunday, Feb. 14, 2021, in Boston. Temperatures reached the mid-30s in many locations in eastern Massachusetts Sunday. (AP Photo/Steven Senne)
Preparations for cold versus warm workouts differ. Both require proper nutrition and hydration. However, in warmer weather, your body will "climatize," or adapt to the heat, whereas your body does not do that for the cold, according to Dr. Jonathan Finnoff, former medical director at the Mayo Clinic Sports Medicine Center and now chief medical officer of the U.S. Olympic and Paralympic Committee.
The body will constrict blood vessels more vigorously and earlier as well as start to shiver earlier in cold weather. Layers of clothing are especially important in preparation for cold-weather exercise, differing from warm weather.
"You can take off a layer if you start to sweat and get too hot and put them back on if you get too cold. You can't really take off enough clothes in the heat when at risk for heat-related illnesses, such as heat stroke," Dr. Finnoff said.
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Depending on how cold it is and how exposed one’s skin is, hypothermia can become a concern, according to Penn State Professor of Kinesiology Dr. David Conroy.
"Regardless of the temperature, there is a danger from sun exposure. Outdoor physical activity increases skin cancer risk, so it is important to protect your skin at all temperatures," Dr. Conroy said.
Those who suffer with asthma should also be aware of the risks of colder weather. Cold, dry air can hurt the lungs and may trigger an asthma attack, according to Dr. Finnoff.
Those with medical conditions should check with their doctor to review any special precautions based on their condition or their medications.
Exercising outdoors is almost always a good idea as long as you make the adequate preparations for extreme temperatures, Dr. Finnoff said.
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News / Health
Some interesting facts about 'brown fat' and cold weather
Exercising outside when winter strikes is probably the last thing on a person's mind, but experts weigh in on how the cold can trigger an all-important but little-known effect on the body.
By Amanda Schmidt, AccuWeather staff writer & Kevin Byrne, AccuWeather senior editor
Updated Nov 14, 2023 11:53 AM EST
AccuWeather’s Dexter Henry talked to a veteran fitness instructor and the creator of Fit N’ Play Mama about ways you can stay active this holiday season.
The shift to colder, winter weather often makes us feel lethargic and deters our motivation to go outside. But before you pull over the blankets or curl up by the fire to watch your favorite show, you should consider the potential benefits of cold-weather workouts.
Aside from helping to ease fears of potential winter weight gain, exercising outdoors in colder weather has numerous health benefits.
While many avoid the cold, outdoor winter workouts are a great way to take in small doses of sunlight. The sunlight can help to improve mood and help with vitamin D intake, according to the American Heart Association (AHA).
Winter exercise boosts immunity during cold and flu season. A few minutes a day can help prevent simple bacterial and viral infections, according to the Centers for Disease Control and Prevention (CDC).
Shivering, a mechanism to produce heat, also burns a significant amount of calories. Studies have shown that people expend five times more energy when shivering, compared to when they are resting.
Runner Gilbert Lemieux moves along a path in Washington Park as a winter storm drifts over the Intermountain West, on Feb. 3, 2020, in Denver. (AP Photo/David Zalubowski)
Regardless of exercise, studies have shown that being outside in cold weather can transform white fat, specifically belly and thigh fat, into calorie-burning beige or brown fat.
Brown fat's purpose is to burn calories to generate heat. Brown fat, which is also called brown adipose tissue, is often referred to as the "good" fat because it helps to burn rather than store calories. It is typically found in areas around the neck and kidneys.
"Brown fat can actually create heat. Brown fat cells, instead of using calories to make energy, uses calories to produce heat," Nataliya Galifianakis, a clinical assistant professor of biology at New York University, told AccuWeather.
One of the signals for the activation of brown fat is exercise, Galifianakis said.
But in addition to producing new brown fat when a human body exercises, the generation of such fat is further heightened when exercising in the cold weather, she explained.
"Chronic cold exposure activates your brown fat cells," Galifianakis said.
NYU Clinical Assistant Professor Nataliya Galifianakis explains the effects of exercising in cold weather and how that generates brown fat in the human body. (AccuWeather)
Studies have shown that activating brown fat has many protective benefits for the body.
In 2019, cell biologist Shingo Kajimura of the Dana Farber Cancer Center in Boston, led a study of 33 healthy young men (average age of 23) who had varying amounts of brown fat and who were exposed to colder temperatures (19 °C or 66 °F) for two hours, to activate their brown fat further. Serum tests later showed that people with higher levels of brown fat activity had reduced amounts of branched chain amino acids (BCAAs) in their bloodstreams. BCAAs are linked to greater incidence of obesity and type 2 diabetes.
“Over the last 10 years, this field has transformed,” Kajimura told the PNAS in October 2022.
A 2014 study, published in the Journal of Clinical Endocrinology and Metabolism, showed people have more genetic markers for brown fat in the winter than during the warmer months. This could signal slightly more calorie burn in the winter as the body insulates itself.
“Browning fat tissue would be an excellent defense against obesity. It would result in the body burning extra calories rather than converting them into additional fat tissue,” study author Dr. Philip A. Kern said.
Woman skier using a ski trail across the snow-covered Riverside Park in Manhattan on New York City's Upper West Side, in 2020. (Peter Titmuss/Education Images/Universal Images Group via Getty Images)
While the cold weather may deter some from outdoor physical activity, working out in the cold has several advantages over warmer weather workouts.
There is no heat and humidity to deal with in colder weather. Winter’s chill might even make you feel awake and invigorated, according to the AHA.
In the cold, your body can regulate its temperature a little better. This means you can often exercise farther or longer; therefore, you can potentially burn even more calories, according to AHA.
Exercising in extreme temperatures, hot or cold, has shown the ability to enhance endurance and mental edge. However, it is important to be aware of the potential risks and proper safety precautions before venturing out.
The Mayo Clinic provides numerous tips for staying safe during your cold-weather exercise:
A runner makes their way along a path next to the Charles River, behind, Sunday, Feb. 14, 2021, in Boston. Temperatures reached the mid-30s in many locations in eastern Massachusetts Sunday. (AP Photo/Steven Senne)
Preparations for cold versus warm workouts differ. Both require proper nutrition and hydration. However, in warmer weather, your body will "climatize," or adapt to the heat, whereas your body does not do that for the cold, according to Dr. Jonathan Finnoff, former medical director at the Mayo Clinic Sports Medicine Center and now chief medical officer of the U.S. Olympic and Paralympic Committee.
The body will constrict blood vessels more vigorously and earlier as well as start to shiver earlier in cold weather. Layers of clothing are especially important in preparation for cold-weather exercise, differing from warm weather.
"You can take off a layer if you start to sweat and get too hot and put them back on if you get too cold. You can't really take off enough clothes in the heat when at risk for heat-related illnesses, such as heat stroke," Dr. Finnoff said.
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Depending on how cold it is and how exposed one’s skin is, hypothermia can become a concern, according to Penn State Professor of Kinesiology Dr. David Conroy.
"Regardless of the temperature, there is a danger from sun exposure. Outdoor physical activity increases skin cancer risk, so it is important to protect your skin at all temperatures," Dr. Conroy said.
Those who suffer with asthma should also be aware of the risks of colder weather. Cold, dry air can hurt the lungs and may trigger an asthma attack, according to Dr. Finnoff.
Those with medical conditions should check with their doctor to review any special precautions based on their condition or their medications.
Exercising outdoors is almost always a good idea as long as you make the adequate preparations for extreme temperatures, Dr. Finnoff said.
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