How Body Fat Percentage Can Influence Immune Function

A well-functioning immune system is essential for your overall health and wellbeing. An optimally operational immune system will defend the body against foreign pathogens and disease. It will also not attack the body or cause unnecessary and harmful chronic inflammation (the way it does in the case of autoimmune disease).

Many factors affect how well your immune system operates, and it’s important to make lifestyle choices that are likely to lead to your immune system working well. Let’s talk about how body fat percentage can influence immune function.

What Is Body Fat Percentage?

A person’s body fat percentage is their total mass of fat divided by their total body mass and multiplied by 100. It is the percentage of their entire body that is made of fat. Body fat percentage is seen as a good indicator of a person’s overall health and fitness status. Studies suggest that body fat percentage can have an effect on immune function.

How Is Body Fat Percentage Measured?

The main methods of measuring body fat percentage are:

  • Skinfold measurements
  • Body fat scales
  • Circumference measurements
  • Dual-energy X-ray absorptiometry (DEXA) scan
  • Air displacement plethysmography
  • 3D body scanner
  • Hydrodensitometry (underwater weighing)
measuring body fat
Image by jarmoluk on Pixabay: How does body fat affect the immune system?

The Different Types Of Body Fat

Body fat comes in six types. These are:

  • Essential fat: Essential fat helps to regulate body temperature, vitamin absorption, cell structure, and hormones, and is essential for optimal health.
  • White fat: White fat cells store fat in the form of triglycerides and are the main form of fat cell in the body. White fat is the body’s largest energy reserve, and it provides cushioning for the organs and external body structure. When people are overweight, the majority of their excess weight will be in the form of white fat.
  • Brown fat: Brown fat cells burn energy. Brown fat is packed with mitochondria, which burn fatty acids to generate heat and keep the body warm. Brown fat is especially prevalent in babies.
  • Beige fat: Beige fat cells function somewhere between white and brown fat cells. They help burn fat rather than store it.
  • Subcutaneous fat: Subcutaneous fat is the layer of fat directly underneath our skin. Subcutaneous fat is made up of a combination of white, brown, and beige fat, and makes up about 90% of fat in our body.
  • Visceral fat: Visceral fat is white fat that is stored within the abdominal cavity around organs such as the heart, liver, and pancreas.

What Does Body Fat Percentage Indicate?

Body fat percentage can indicate whether you are a healthy weight, overweight, or underweight. However, body fat percentage is not a foolproof indicator of general health or of a healthy lifestyle.

Body fat percentage depends on multiple genetic factors that vary between individuals, such as metabolism, activity levels, and musculature. Also, where body fat is stored has a large impact on health outcomes. For example, if you have a healthy body fat percentage but an unhealthy amount of your fat is visceral fat around your waist, you may be at increased risk of heart disease and diabetes.

What Is A Healthy Body Fat Percentage?

A healthy body fat percentage for males is generally between 8% and 18%. When men get to age 50 and over, a body fat percentage of between 8% and 22% is considered healthy.

A healthy body fat percentage for females is generally between 14% and 20%. From age 50 and over, a body fat percentage of between 8% and 27% is considered healthy.

Risks Of An Unhealthy Body Fat Percentage

If you have an unhealthy body fat percentage, you increase the risk of various negative health outcomes. These include:

  • Heart disease
  • Obesity
  • Diabetes
  • Cancer
  • Fatigue
  • Non-alcoholic fatty liver disease
  • Autoimmune diseases

If your body fat percentage is too low, you risk:

  • Hormone imbalances
  • Loss of reproductive function
  • Dehydration
  • Loss of muscle tissue
  • Dry, fragile bones

What Is The Immune System And What Does It Do?

The immune system is the network of organs, tissues, and cells that prevents invaders such as bacteria, viruses, and parasites from taking hold in the body and causing disease. When germs get into the body, the immune system triggers the release of special cells that attack them. So how does body fat affect the immune system?

thin body
Image by Pexels on Pixabay: Can low body fat affect the immune system?

How Body Fat Percentage Can Influence Immune Function

Studies suggest that excess visceral fat, particularly around the stomach, can trigger the immune system to release proinflammatory immune cells. By circulating in the blood and causing inflammation, these cells can damage the body rather than protect it.

Can Excessive Body Fat Lead To Immune Disorders?

Studies suggest that excessive body fat can lead to immune disorders that cause inflammatory diseases, autoimmune diseases, and cancer.

Can Low Body Fat Affect The Immune System?

Studies suggest that lowering body fat can change immune system activity quickly and positively and reverse some of the adverse inflammatory changes seen in obese people with diabetes.

Lowered body fat percentage causes the immune system to reduce the amount of proinflammatory cells circulating in the blood. This reduces chronic inflammation throughout the body and can improve prediabetes and type-2 diabetes.

How To Reduce Body Fat Percentage

You can reduce body fat percentage through:

  • Reducing alcohol intake
  • Eating a healthy diet
  • Getting more sleep
  • Aerobic exercise
  • Weight training

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Why Your Muscles Get Sore After A Workout

It’s no secret that working out is good for the body. Exercise has many health benefits, including improving heart health, lowering the risk of developing diseases, and reducing the symptoms of mood disorders such as anxiety and depression. Following a workout, many people feel energized and invigorated. There are times, however, when working out can lead to soreness and stiffness in the muscles.

Those who have started a new workout routine or those who continue to build on their routine to challenge themselves will likely experience some muscle soreness the day after a workout. But is muscle soreness normal? And why does it happen at all?

Here’s why your muscles get sore after a workout – and what you can do about it.

Why are my muscles sore after working out?

Muscle soreness after a workout is referred to as delayed onset muscle soreness, or DOMS for short. The reason muscles begin to feel sore after a change in movement, routine, or intensity of your workout comes down to simple muscle damage. While you put stress on your muscles in a workout, muscle fibers begin to experience microscopic damage and break down. This is what causes pain.

The good news is that because of this, the muscle fibers then have to repair themselves – making them stronger and larger after recovery than they were before. This process is what leads to the workout gains most people are aiming for.

VitalRX - working out
Image by Karsten Winegeart on Unsplash: What does it mean when my muscles are sore after working out?

Is it normal to be sore after a workout?

Depending on the type of pain, muscle soreness is usually a normal part of pushing yourself in your workouts. As mentioned above, it’s also a good sign that the work you’re putting into your body is leading to the desired results. However, there are some differences in the pain that can indicate when you may be experiencing something other than the normal soreness associated with an effective workout.

If you are pushing your body too far during your workouts, the severity of the soreness may be so great that walking up stairs or lifting your arms above your head become difficult tasks. This can indicate that you are attempting to go further than your body can handle too rapidly. Giving your muscles the chance to get used to workouts slowly over time will still result in some soreness, but it significantly decreases your risk of injury.

Is it muscle soreness or an injury?

There are a few stark differences between normal muscle soreness following a workout and actual injury. These should be paid attention to, because if an injury isn’t addressed, it can lead to further complications and eventually make it hard to work out altogether. In typical muscle soreness, the body is likely to feel achy, stiff, or tight, with the soreness affecting an entire muscle group. It should also dissipate in the days following your workout routine, and/or when those muscles are worked out again.

When there is an injury to blame for your muscle soreness, that pain will likely be different. It will feel sharp, stabbing, or deep, and will often be localized to one spot. If there is any swelling in the area, that is also a sign that it isn’t typical muscle soreness and that an injury may have occurred. If you go back to work out the same muscle again and the pain becomes more severe, that’s a good indicator of an injury as well.

How to avoid sore muscles after workouts

Although it’s not possible to completely avoid muscle soreness when starting up a new workout routine or changing around the types of exercises you do, there are ways you can help to lessen the soreness. Research has shown that warming up before exercising can greatly decrease DOMS following a workout. Warming up increases blood flow to the area and gets muscles ready for the movements you’re about to perform. Cooling down and stretching following a workout is also vital because it circulates all the blood away from the area to help with recovery.

Staying hydrated is also an important part of avoiding overly sore muscles after a workout. If you are dehydrated, you may experience worsened muscle soreness and fatigue. You will also want to keep up with your workouts. It might seem counterintuitive, but immobilizing a muscle group after working it out can actually prolong or increase muscle soreness. Finally, you’ll want to ensure that you have the proper form when doing your exercises. The wrong form can lead to injury.

VitalRX - exercising
Image by Jonathan Borba on Unsplash: Are sore muscles a good sign? Usually, yes – but be sure you can tell the difference between regular soreness and injury.

How to relieve sore muscles after workouts

There are some good ways to help to relieve muscle soreness after working out that can help drive your progress and keep you in a good routine. Eating foods or taking supplements with amino acids can help to aid in recovery by decreasing muscle damage. Applying heat to the muscles may also help to ease soreness. Research has shown that applying moist heat to the muscles directly after working out helped to reduce the duration and severity of DOMS. 

You may also want to invest in a foam roller. Foam rollers are used as a tool in self-massage and can help to relieve muscle soreness while also improving muscle fatigue and overall flexibility.

The final word: muscle soreness after a workout is normal, and often means that what you’re doing is working. But it’s always important to know your body and its limits when exercising. Pushing yourself can help you achieve your health goals, but going too far can hinder your progress.

Featured image by Alonso Reyes on Unsplash