Regular exercise and a balanced diet are known to benefit your mental health on a day-to-day basis, but increasing strength and reducing excess fat can also protect your brain, reducing the risk of insanity It is Parkinson’s disease, new research suggests. O to study, published in the magazine Neurology, is the latest research linking belly fat to neurodegenerative diseases. But it goes a step further, breaking down the relationship between memory and motor function and different body compositions for men and women.
Here’s what you should know about the new research and steps you can start taking today to protect your brain health as you age.
What did the new study find?
Over the course of the nine-year study, 8,224 out of more than 412,000 people developed some form of dementia or Parkinson’s disease (another neurological condition that can cause memory loss as well as motor function problems). Among them, both men and women with more belly fat were 13% more likely to develop one of these neurodegenerative diseases, compared to those with low levels of waist fat. Although the increased risk was similar between the sexes, men of all body compositions were at greater risk of dementia and Parkinson’s disease than women.
But it’s not just the belly that matters for memory loss, according to the study. In fact, arm fat appeared to be slightly more predictive of developing dementia. Those with high levels of arm fat had an 18% higher risk of being diagnosed with Parkinson’s, Alzheimer’s or another form of dementia.
However, the findings are not all bad news. People with “high muscle strength” faced a 26% lower risk of contracting these neurodegenerative diseases.
What does body fat have to do with brain health?
“In [simple] terms, the accumulation of fat in the abdomen and arms appears to have a ‘poisonous’ and ‘inflammatory’ effect on other organs, including the cardiovascular system and neurological health, leading to a greater risk of degenerative diseases”, study author Song Huanprofessor of epidemiology at Sichuan University, in China, told Yahoo Life.
Scientists, including Song, believe that high levels of fat, especially in someone’s abdominal region, indirectly influence dementia risks. “Central obesity, characterized by excess abdominal fat, is associated with metabolic syndrome, inflammation It is insulin resistancethat contribute to the risk of cardiovascular diseases and, consequently, neurodegenerative diseases”, Dr. Thomas Holanda from the RUSH Institute for Healthy Aging to Yahoo Life.
It’s still not entirely clear how exactly heart disease and conditions like Alzheimer’s are related. It may be that the same risk factors – including obesity, lack of exercise, high cholesterol and smoking – increase risks for both, or that one may lead to the other. But, according to one review published in the Journal of the American Heart Association, the prevailing theory is that the link has something to do with high blood pressure and hardening of the arteries, which trigger cell-damaging inflammation and a reduced supply of oxygen to the body and brain. In turn, these problems are thought to contribute to the development of problems such as plaques in the brain, while also limiting our biological ability to eliminate these toxic deposits.
And while any form of obesity puts a person at greater risk for cardiovascular disease, belly fat is more predictive of deeper systemic inflammation. “The location of fat, particularly around the abdomen, indicates a greater likelihood of… metabolic complications” that damage the cardiovascular system and, consequently, the brain, says Holland. The link between arm fat and heart and brain disease is less established, but Song and his team suspect that this, along with low strength levels, may also be a useful indicator of dementia risk.
How is strength linked to memory loss?
Grip strengthwhich was among the factors examined in the new study, has long been considered a predictor of dementia and other chronic health conditions, including cardiovascular disease and death. Researchers believe that grip strength – how much force you can generate, and continue to generate, when squeezing an object – is affected by many of the same risk factors that contribute to dementia, including inflammation, making it a good proxy for the chances of memory loss. . “Conversely, greater muscle strength is associated with better overall health, including cardiovascular health,” says Holland. “Muscular strength helps maintain metabolic efficiency, reduce inflammation and support healthy blood circulation, which are protective factors against neurodegenerative diseases.”
How to Reduce Fat and Increase Strength to Fight Dementia and Parkinson’s
The study’s findings suggest that simple modifications to reduce belly and arm fat while improving strength could go a long way toward reducing the risks of dementia and Parkinson’s. “To reduce the risk of neurodegenerative diseases, it is crucial to focus on a balanced diet,” says Holland. “Limiting your intake of foods high in trans and saturated fats – such as dark red meat, baked goods, fried foods, fast food, butter and high-fat dairy products – can significantly improve your health,” including helping to reduce the amount of fat you eat. accumulates around the belly.
But it’s not just about eliminating highly processed, fatty foods from your diet, adds Holland. It’s equally important to work on adding heart- and brain-healthy ingredients to your meals. These include nuts, extra virgin olive oil and fish like salmon, all rich in omega-3 and omega-6 fatty acids that help maintain brain health. Leafy greens and antioxidant-rich berries also support overall cognitive and cardiovascular health.
And incorporating regular exercise into your routine can help improve strength and burn fat, helping to lower your risk of dementia. Holland recommends getting 150 minutes of moderate to vigorous physical activity per week, which you can achieve by doing a 30-minute exercise session over five days. “This routine should include weight training exercises two to three times a week to increase muscle strength, along with stretching and balance exercises to increase flexibility and stability,” says Holland. “These activities collectively contribute to better cardiovascular health and a lower risk of developing neurodegenerative diseases.”
