When it comes to body composition, it’s important to understand the different types of fat we carry, as well as the critical role lean mass plays in our health. Fat, commonly referred to as “adipose tissue,” is more than just excess weight. It’s intricately tied to various health risks, especially when its presence in the body becomes excessive. Fat in our body exists in two primary forms: subcutaneous fat and non-subcutaneous fat.
Lean mass, which includes skeletal muscle, also plays a crucial role in health, particularly as we age. Muscle mass contributes to the maintenance of metabolic health, glucose tolerance, and a lower risk of frailty. A study on men and women aged 70-79 found that greater loss of thigh muscle over a five-year period was associated with increased mortality over the subsequent 12 years.
Understanding how our body composition changes with age is crucial. While fat mass naturally increases and muscle mass declines as we grow older, these changes can dramatically affect our health. A higher proportion of lean muscle mass not only helps maintain glucose metabolism, but it also prevents frailty, reducing the risk of falls and fractures, which are key contributors to mortality in older adults. Strategies to improve body composition include: caloric restriction with a focus on increasing protein intake, strength training, and cardiovascular training.