Excess Belly Fat in Midlife Increases Risk of Dementia and Brain Decline
New research reveals that abdominal fat can negatively impact brain function, raising the risk of dementia, Alzheimer’s, and Parkinson’s disease.
Watan-Most of us are aware that excess belly fat in midlife increases the risk of various health problems later in life, including heart disease, high blood pressure, stroke, and diabetes.
However, the connection between abdominal fat and brain health is less widely known.
According to The Telegraph, growing evidence suggests that increased belly fat in midlife significantly impacts cognitive function and raises the risk of neurodegenerative diseases in the long run, including dementia, Alzheimer’s disease, and Parkinson’s disease.
A study published in the International Journal of Epidemiology found that women over 50 with a waist size greater than 34 inches (86 cm) had a 39% higher risk of developing dementia within 15 years compared to women with a normal waist size (18.5–24.9 inches).
Another study from Korea University in Seoul suggested that even among men with a healthy Body Mass Index (BMI), those with a waist size of 35.5 inches (89 cm) or more had higher rates of dementia.
Similarly, a Harvard Medical School study measured brain size in 10,000 healthy adults with an average age of 53. The findings showed that individuals with the most abdominal fat already had lower brain tissue volume than their leaner counterparts, particularly in areas related to thinking, memory, and daily task performance. This association was especially pronounced in women.
How Does Belly Fat Affect Brain Function?
Dr. Scott Kieza, a professor at the UK Alzheimer’s Research Center, is currently studying the relationship between weight and brain health.
He explains, “Waist fat is visceral fat, which is primarily found inside the abdominal walls and around the organs. Some levels of visceral fat are healthy and help protect the organs, but excessive amounts can be dangerous.”
Kieza adds, “Visceral fat puts stress on all organs, disrupts metabolism (the process of converting food into energy), and increases the risk of metabolic diseases. Symptoms include high triglycerides (a type of fat in the blood), high blood pressure, and elevated blood sugar levels—all of which can harm the brain.”
He also notes that visceral fat and obesity contribute to chronic inflammation, which has been strongly linked to the buildup of harmful protein tangles in the brain. These abnormal protein accumulations are associated with conditions such as Alzheimer’s, Parkinson’s, and frontotemporal dementia.
Why Is Midlife a Critical Period?
The link between excess weight and poor brain health becomes more evident in midlife, according to scientific studies.
Kieza explains, “This is likely because obesity increases the risk of early death, meaning some individuals may not live long enough to develop dementia.”
How to Improve Brain Health in Midlife
Dr. Sabine Donai, a brain science professor, states, “For a long time, we believed that dementia and brain health were purely genetic, and that there was nothing we could do about it. It’s only in the past five years that we’ve begun to understand these mechanisms and the massive impact of weight—something we can actually control.”
To address this issue, experts recommend:
- Regular exercise: A study from Columbia University’s Irving Medical Center in New York found that people who engaged in high levels of physical activity—more than 150 minutes per week—had better brain health and less brain shrinkage later in life.
- A healthy diet: Managing weight and supporting brain function through proper nutrition can be beneficial. Experts suggest incorporating olive oil, avocados, coconut oil, leafy green vegetables, tomatoes, nuts, and fish while avoiding sugar and refined carbohydrates.
- Adequate sleep: During sleep, the brain processes information, stores memories, removes harmful toxins, repairs tissues, and regulates hormones. Sleep deprivation has been linked to insulin resistance and the buildup of waste products associated with neurodegenerative diseases.
By adopting these lifestyle changes, individuals can reduce their risk of cognitive decline and support long-term brain health.
