Healthy body, healthy mind: Belly fat and muscle can impact brain health

A new study published in Neurology found that people with high levels of body fat, especially in the belly or arms, have a higher risk of developing Alzheimer’s disease and related dementias.1  Why is this the case, and what can be done to reduce one’s risk for dementia?

 

Overview of the new research 

While previous studies have suggested links between obesity and dementia, new research by Dr. Shishi Xu and his team dives deeper by differentiating between types of body fat and muscle strength. 

In the new study, Dr. Xu’s team analyzed health data from over 400,000 individuals, with a mean age of 56, who were initially free of neurodegenerative diseases. They took measurements of body composition elements such as waist and hip size, grip strength, and bone density. 

During an average of nine years of follow-up, approximately 8,200 individuals (approximately 2 percent) developed neurodegenerative diseases. These diseases were primarily Alzheimer’s disease and related dementias (ADRD) and Parkinson’s disease. 

 

The impact of arm and belly fat on brain health

Notably, Dr. Xu’s team found that the distribution of fat and muscle are linked with the development of neurodegenerative diseases. In particular, they found that “central obesity” (belly fat) and “arm-dominant fat distribution” patterns (arm fat) is associated with higher dementia risk. 

Key findings include: 

• Individuals with high levels of belly fat were 13% more likely to develop neurodegenerative diseases than those with low levels of belly fat.
• Individuals with high levels of arm fat were 18% more likely to develop neurodegenerative diseases than those with low levels of arm fat.
• Greater muscle strength may decrease risk for developing these neurodegenerative diseases. 

The strong association between central obesity and increased dementia risk reflects how visceral fat, or belly fat, plays an important role in brain health. Similarly, high levels of arm fat may reflect higher body fat levels, which come with associated health risks that can impact the brain. 

 

How do fat and muscle relate to the brain?

Fat around the belly and arms may be linked to different metabolic processes, inflammation levels, and vascular issues (conditions that affect blood vessels). Belly fat is particularly concerning because it surrounds vital organs and has a higher metabolic activity, which may lead to increased inflammation and other health risks that can impact brain health. 

Muscle strength, on the other hand, was revealed to have a protective effect. As our Chief Medical Officer Dr. Joel Salinas shared in an interview with Everyday Health, this is likely because muscle strength is associated with better physical fitness and metabolic health. Better metabolic health can reduce inflammation and improve cardiovascular function, which supports better brain health and can lower dementia risk.

 

Reduce risk with lifestyle changes

Losing belly fat through lifestyle changes can be beneficial for many aspects of health. Improving muscle strength can also reduce the risk of neurodegenerative diseases. Here are a few brain health tips curated by Isaac Health’s clinical team:

• Keep a balanced diet: Studies have shown that certain diets, such as the MIND Diet (influenced by the Mediterranean diet) can reduce the risk of cognitive decline and dementia. The MIND Diet emphasizes leafy greens, berries, nuts, fish, and whole grains. You can read more about the details and benefits of the MIND Diet here.
• Strength training: Building muscle through strength training can decrease dementia risk. Try simple exercises such as lifting light weights, doing squats, or using resistance bands for a gentle but effective workout.
• Stay physically active: Physical activity is important for brain health. Maintaining a healthy body composition through regular cardiovascular exercise reduces the risk of cardiovascular diseases and inflammation, which are linked to cognitive decline. Swimming, walking, and yoga are great options for cardiovascular exercise. You can also learn more about improving cardiovascular health in our blog post. 

All in all, it’s important to adopt a holistic approach to health. Regular physical activity, a balanced diet, and maintaining heart health can contribute to better brain health and lower the risk of dementia.

At Isaac Health, we’re committed to helping persons with dementia and their loved ones live life to the fullest. Reach out for a free initial consultation with our team to find out how we can support your brain health journey.