Body Composition:
The what, why, and how

What is body composition?
Body composition is the technical term used to describe the percentages of fat, bone, and muscle in human bodies.

Why should you know?
Our bodies require essential fat because it serves as an important metabolic fuel for energy production and other normal bodily functions. But, carrying excess body fat has been shown to increase risk of cardiovascular disease among other health risks. And being thin does not necessarily reduce one's health risks either. It's also good to know your body composition percentage before beginning an exercise regime or weight management program to help gauge if you are losing fat mass, gaining lean mass, or losing water weight.

How to Determine Body Composition: Three Ways
1. Body Mass Index (BMI)
BMI is used to calculate body fat based on height and weight. This simple calculation can be done online using a BMI Calculator or you can do the calculation yourself: BMI=(weight in pounds / [height in inches X height in inches]) X 703. The normal range for BMI is 18.5 to 24.9.

The calculation does have it's limits. It may underestimate body fat for older adults or other people with low muscle mass, and it may overestimate body fat for people who are very muscular.

2. Bioelectrical Impedance Test
A person holds the device in both hands while it sends a harmless electrical impulse through the body and measures fat by how easily the current is transmitted. Electric current flows more easily through the parts of the body that are composed mostly of water (such as blood, urine & muscle) than it does through bone, fat or air. Hydration status can skew the results. This test in available as part of your Health In Action program. Contact us for information.

3. Hydrostatic Weighing
This is the least convenient but the most accurate way to determine body composition. It is known as the "dunk test" and involves being completely submerged in the water after expelling all air from the lungs. It requires specialized equipment and is not widely available.

Quick Links:
UA Health In Action Website
Health Activity Tracker
Online Wellness Center

Health Tip:
Submitted by Cathy Earp
When making baked goods (bread, muffins) you can use ground flax seed mixed with water in place of an egg.
HOW TO: Use 1 Tbsp of ground flax seed mixed with 3 Tbsp of warm water. Let the mixture stand for at least 5 minutes. Stir again, then add the mixture to your other ingredients.
Source:
Diabetes Self-Management Magazine

Do You Have Any Great Health Tips?
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